Protein. You've heard it's important but do you know why?
Firstly, it's an essential nutrient our bodies require to function optimally. Protein is needed to build your hair, nails, bones, and muscles and keep your biological and physiological functions working correctly!
Traditionally, we've turned to meat-based sources for our protein needs but as recent research has shown, the meat industry is one of the leading contributors to green-house gasses and global warming. Seeking out alternative protein sources is an easy way to make a measurable change. It makes sense that each of us do our part in reducing our impact.
The useful chart below can help you determine your daily protein needs to make sure you're getting enough each day based on your body weight, and make sure you're keeping your functions in tip-top shape.
Keep in mind if you are lifting weights regularly or actively training for a running or cycling event, and looking to build muscle mass, you may need to double these figures.
Here are some plant-based protein sources we're loving this summer:
- Hummus - Instead of mayo in a sandwich (trust me, a game changer!), hummus adds 2g of protein per serving, as opposed to the 0.1 found in a serving of mayonnaise.
- Makhana - As a snack or as croutons on a fresh salad, add a cool 7g of protein per serving of makhana.
- Black beans - I love sautéing them in taco seasoning and topping them in burrito bowls, lettuce wraps, and sometimes by themselves! Packed with 15g of protein, black beans are a game changer in the plant-based protein world. BONUS, they are also a great source of iron!
- Peanut butter and whole wheat toast - the combination of healthy fats and protein in peanuts and complex carbohydrates in whole wheat bread bind together to make a wholesome and filling meal with peanut butter giving you 4g of protein per serving.
Once you've switched away from meat-based protein sources make sure you are substituting well and watch your hair, nails, and skin shine!