So many of us often wonder how to eat enough protein to benefit our bodies functioning, especially if you are eating a plant based diet. Sure, its fairly easy to get in the carbs and veg (sometimes!) but we often struggle with getting enough protein. We wanted to share a wide range of protein sources you can choose from to incorporate into your diet, both animal and plant based.

Protein is a macronutrient and our bodies require a lot of it to function optimally. It makes up our body structure including muscle, skin, organs, hair and nails. Protein helps create enzymes that regulate our metabolism, hormone production, antibodies, neurotransmitters, and assists with the growth and repair of cells.

There are many benefits of protein, as you could imagine. Proteins play a large role in muscular health. They are present in the muscle filaments and provide structure to the muscles, while helping with general repair. Proteins are also vital for a healthy immune and nervous system. We need protein sources to ensure we get enough energy and to prevent our bodies from using muscle stores to keep us running! On the outside, protein helps us to have strong and shiny hair, nails and skin.

So how much protein do we as females actually need? We need 0.75g for every kilo of weight, compared to 0.84g in men. For those expecting mama’s, 1g/kg of protein is needed to support both mum and bub. For example, a female who is 60kg, 45g of protein is needed daily!

The Australian Dietary Guidelines recommend for women to have 2.5 serves of protein a day. Luckily there are a wide range of both plant and animal based proteins. Be sure to get a balance of BOTH types of protein to really benefit your body! Let the list begin…

Plant Based Protein Sources

Vegans, vegetarians and those who eat both meat and plants have a wide range of plant based proteins to choose from which are just as good as eating meat to some confusion!

Organic Tofu/tempeh

Edamame

Lentils

Chickpeas

Nuts and nut butters (almonds, cashews, peanuts, brazil nuts)

Seeds (pumpkin, sunflower, sesame, flax)

Spirulina

Quinoa

Chia seeds

Hemp seeds

Protein rich vegetables (dark leafy vegetables, mushrooms, broccoli)

Ezekiel bread

Nutritional yeast

Protein powders (pea, brown rice, hemp, pumpkin)

 

Animal

Animal protein sources are readily available and don’t include just meat but other high quality dairy products and eggs as well..

Free Range Organic Eggs

Organic Full Cream milk

Natural Pot Set Yoghurt

Goats Cheese

Wild Caught Fish and Seafood

Free Range Chicken

Free Range Turkey

Organic Pork

Lean grass fed beef

Organic Lamb

Organic Whey Protein

 

So there you have it, including enough protein in your diet can be hard but knowing you can choose from a variety of plant and animal based protein sources makes it a bit easier! Why don’t you take a peek at this recipe…

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