Good Lifestyle

There is no denying that our culture isobsessed with food protein. It should not be surprising that vegetarians and vegetarians are constantly interviewed about the absence of meat - despite the fact that neither their diet is not lacking in muscle nutrient. If you are vegan or vegetarian, you know exactly what we are talking about - and you are tired of asking questions about the sources and the amount of your protein intake.

Here's what you need to know: incomplete proteins - such as whole grains, nuts and manufacturing products - can join together and produce a complete, packaged protein with all the nine essential amino acids that the body can not produce alone, so you consume various sources throughout the day, you are all good!

To help you stay healthy and strong, we have compiled a list of the best vegetarian proteins for weight loss below. Integrating them to your diet will remove symptoms of protein deficiency - such as low blood glucose and weakness - and fuel as a flat stomach!

Best Full Protein Food

These sources of vegan protein are all exempt from animals and contain the nine essential amino acids.

Protein, by tablespoon: 2.5 grams

Although Chia seeds do not contain many proteins, they contain the nine essential amino acids. Thanks to the blood sugar stabilization ratio of protein seeds, greases and fibers of the candy, they are the ideal addition for your diet and help you lose inches. But it is not all: alas, the specific type of omega-3 found in the seeds of Chia, can reduce the risk of heart disease, according to a study by the State University of Pennsylvania.

Eating this!Add Chia Seeds with a homemade vegan and vegan smoothie to keep your energy levels soared all morning or try one of these 50Chia seed recipes For weight loss!

Protein, by ½ cup: 2-21 grams

• Steam soy (4 g / 0.5 cup protein)
• Tofu (10 g protein / 0.5 cup)
• Soy-milk (2 g protein / 0.5 cup)

So many ways to eat soybeans, so little time! To get the most out of your money, made of Tempeh, a traditional Indonesian fermented soy product, part of your weekly range. A simple half cup of stuff in 21 grams of protein. Another solid bet: Soybean roasted dry. With half a cup serving 18 grams of protein, it's one of the best snacks around. All soy products provide a successful protein and magnesium success, a key mineral for muscle development, energy production and carbohydrate metabolism

Eating this! Eat roasted soy solo as a snack through the Gobo, or add them to the homemade trail mixtures. Slice and Pan-Fry Tempeh and use it instead of meat on a sandwich, order EdaMame (steamed soy) as aperitif in a Japanese restaurant or add soy milk to your oats in oats.

Protein, by tablespoon: 3.3 grams

The hemp seed - the edible and undivating cousin of marijuana - earns recognition as a nutrition rock star - and for good reason. Studies suggest that hemp seeds can fight cardiac diseases, obesity and metabolic syndrome, probably because they are rich in fiber and omega-3s.

Eating this! Simply sprinklehemp seeds In salads and cereals, or add hemp protein powder to your post-training shaker.

Protein, by ½ cup: 4 grams

With more than 1,400 quinoa products currently on the market, it is prudent to say that the old grain is there to stay. Quinoa is higher in proteins than most other grains, packs a low dose of healthy healthy fats and is also an excellent source of fiber, a nutrient that can help you feel smaller, longer. It improves: the light tasting grain is also a good source of the amino acid L-arginine, which has been demonstrated to promote muscle on gain in animal studies, explains Gina Conalvo, Rd, LDN ,Eating well with Gina. Although we can not be sure that the conclusions would be true in people, it can not affect add more of this healthy grain to your plate.

Eating this! To givequinoa bowls Try or associates the old grain with vegetable beans to create a balanced meal, use the grain to make a vegetable vegetable burger or the aroma and nutrient content of a green salad with a spoon.

Protein, by slice: 4 grams

"Made with sprouted grains, wheat, barley, beans, lentils, millet and spelled, [food for life] Ezekiel Bain contains 18 amino acids - including all nine essential amino acids", declares conalvo. This is something that most other bread products can not claim. Making the basics of your go-to-to-it sandwich assures you that you get at least 8 grams of complete protein every time you sit at your lunch.

Eating this!Use the ezekiel bread any way to use traditional bread; It's extremely versatile. (Only one of the reasons we have named one of our favoriteshealthy breads.)

Protein, by ½ cup: 4.67 grams

Quinoa is not the only "old grain" that is responsible for health perks. Amaranth, a seed naturally gluten-free, is a good source of digestion fibers, as well as iron calcium and biceps.

Eating this! Amaranth takes a texture similar to a porridge when cooked, making it an excellent alternative breakfast option. Faime a lot and make sure you top on your bowl with a little tasty and cloudOat carpet-They work well in all types of hot cereals, including porridge.

The best sources of vegan protein

The following vegan protein foods are not complete proteins, but they are good sources of protein.

Protein, by tablespoon: 1.1 grams

"Garbanzo beans are raised in lysine and tahini is a rich source of amino acid methionine. Individually, these foods are incomplete proteins, but when you combine the two together to make Houmous, they create a complete protein "Explain Conalvo. Just know that all hummus brands not purchased do not contain Tahini. Whoever does: Hummus Classic Pacific Foods Foods. It's not just a tahini-infused, but also a stable shelf, which makes it ideal for the snack on the starting point.

Eating this! Spread hummus on sandwiches instead of mustard, Mayo and other spreads, or use it as a dip for raw vegetables.

Protein, by ½ cup, cooked: 3 grams

Each half-cup of portion of this gluten-free seed 3 grams of protein, two grams of belly flattening fiber (which is more than what you will find in oatmeal) and half the magnesium of the day, An essential mineral for muscle development and carbohydrate metabolism. In addition, a 2013 study in theNutrition log found that the higher contribution of magnesium was associated with lower levels of fasting glucose and insulin, grease markers and weight gain. Fill in your plate with the nutrition plant to maintain yourflat belly.

Eating this! Add Japanese Soba noodles based on buckwheat with fries or whipping itsarrasin pancakes-The tomato lawyer salsa with whom it is associated is overflowing with flavors that you are sure to love.

Protein per cup, cooked: 5 grams

A cup of spinach has almost as many protein as a hard egg for both half of the calories! Maximize its nutrition by spinach steam instead of eating raw: it helps keep vitamins, facilitate the absorption of calcium and neighborhoods of Veggieblocker effects.

Eating this! Add spinach to your salads, stir them and omelettes. It's super versatile.

Protein per cup: 6 grams

Tomatoes overflowing with lycopene, an antioxidant that studies show can reduce your risk of bladder, lung, prostate, skin and stomach cancers and reduce your chances of developing a coronary heart disease. They are also rich in fiber and contain ¾ of your potassium GDR, which is essential for cardiac health and tissue repair.

Eating this! Take them on sandwiches and hamburgers or add them to a homemade salsa.

Protein per cup: 4.2 grams

The tropical fruits of the highest protein, Guava embraces more than 4 grams per cup, as well as 9 grams of fiber and only 112 calories. With 600% of your Vitamin C DV per cup - the equivalent of more than seven average oranges! - It should be realized in your shopping cart as soon as possible.

Eating this! Add Guava to your morning fruit salad or enjoy solo as a snack.

Medium vegetable protein: 4.2 grams

Eating foods raised in proteins and fibers are essential to turn off the hunger hormones of your body. The artichoke is a double winner: it has almost twice as much fiber than choughness (10.3 g by average artichoke, or 40% of the daily fiber whose average needs of women) and one of the highest Proteins are among the vegetables.

Protein per cup: 8 grams

Just make Popeye make a nursery: the peas might seem Wimpy, but a cup contains eight times the protein of a cup of spinach. And with nearly 100% of your daily vitamin C value in a single cup, they will help you keep your immune system in advanced shape.

Eating this!Add peas, onions, garlic and chicken broth with low sodium to a grease saucepan and season with salt and pepper. Cook until vegetables are faded and hot and serve as a dish.

Protein for 1/2 cup: 7-10 grams

Not only beans in protein and nutrients that take advantage of your heart, brain and muscles, they digest slowly, helping you feel full longer. They are a superaliments you should eat every day.

Eating this! Beans make an excellent addition to salad and vegetarian hamburgers homemade.

Protein per cup: 18 grams

If you are an anti-Meathead, you should warm up on lentils as soon as possible. A cup has three egg protein, with less than one gram of fat! Their high fiber content makes them extremely satisfied, and studies have shown that their speed loss of fat: Spanish researchers have discovered that people whose diets included four weekly portions of lusted legumes more weight and improve their rate of cholesterol more than people who do not have it.

Eating this! TOSS "EM ENSoupe-We got some impressive protein recipes, high, you are sure of love.

Protein by 2 tablespoons: 7 grams

Although eating too much peanut butter can expand your size, a two-spoon portion standard provides a good dose of muscle strengthening proteins and healthy greases. According to a 2014 study published inThe American Journal of Clinical NutritionPeanuts consume can prevent both coronary and cardiovascular art disease - the most common type of heart disease. Look for non-salty, without added sugar varieties without hydrogenated oils to harvest the more benefits.

Eating this! Add pb in your go-toSmoothies weight of loss For a creamy treat.

Protein by 1/4 cup: 7 grams

This dark grain is ready for its close up, and it will help your beach body get there too. It is rich in essential amino acids, calcium and vitamin C a nutrient is generally not found in the grains.

Eating this! To reap the benefits, the business of your morninggroatsIn a porridge of Teff rich in protein, or cook as a dish of accompaniment each time you usually want to go for quinoa or rice.

Protein by 1/4 cup: 6 grams

Even if you have never heard of this hearty whole grain before, it can become your new favorite. These hybrid wheat modules rye 12 grams of protein per half cup and is also rich in iron that stimulate brain, potassium bloating, magnesium and healthy heart fibers.

Eating this! Use triticale berries instead of rice and mix with soy sauce, fresh ginger, cloves, shiitake mushrooms and edamame to make good health, asian inspirational. If you prefer to turn on the oven using the stove, the use of triticale flour instead of traditional flour in your oven.

Protein by Oz: 9 grams

If you do not think of pumpkin seeds like gourd guts, you are in for a literal feast. They contain energizing magnesium, phosphorus and zinc. And surprised, surprised, they are filled with protein.

Eating this! throw them in salads and rice dishes or eating Crus. You can also try one of theseHealthy pumpkin recipes to mix things!

Protein by Oz: 6 grams

Think of almonds as a natural weight loss pill. A study of overweight and obese adults found that combined with a low calorie diet, the consumption of a little more than a quarter of nuts can decrease the weight more efficiently than a snack of complex carbohydrates and oil After Carthame only two weeks! (And after 24 weeks, those who have eaten nuts have been reduced by more than 62% by weight and IMC!)

Eating this! Eat your daily portion before hitting the gym. Because they are rich in amino acid L-arginine, almonds can help you burn more greases and carbohydrates during the workouts, according to a printed study inThe Journal of the International Sports Nutrition Society.

Protein by Oz: 5 grams

You probably know that almonds are a big light to nibble, but you have to mix the cashew nuts in rotation. They are a good source of magnesium that helps your body constipation relieve, stimulates the immune system and supports cognitive function and biotin, which helps keep your hair and healthy nails.

Protein by 2 oz: 14 grams

These delicious pasta, made with chickpeas, doubled the protein and half of the carbohydrates of traditional noodles. It also has 8 grams of fiber and 30% of your RDA iron per serving.

Eating this! Cook and eat in the same way as you enjoy "regular" pasta.

Protein by spoon: 15 to 20 grams

Vegetables and eating complementing with vegan protein powder Shakes-is one of the best ways to burn fat. A study inNutrition loghave found that "the intake of vegetable protein can play a role in the prevention of obesity. We love Vega an All-in-One Nutritional Shake, Vega Protein Sport Performance and Sunwarrior Warrior Blend.

Drink this! Mix one of theseShakes of healthy protein!

Best vegetarian sources of proteins

Unlike sources of vegan protein, vegetarian protein sources may include dairy products as well as eggs.

Protein, egg: 6 grams

With 6 grams of protein, eggs are an ideal kitchen for vegetarians and omnivores who want to stay ready for the swimsuit all year round. Their protein feeds your muscles, stimulatesmetabolism and retains hunger under control, helping weight loss. Eggs are also one of the most filled vegetarian sources of nutrients around. "Eggs contain a crowd of nutrients to promote health and flat culture, including choline, a major nutrient that burns fat also plays an important role in brain health," says Conalvo.

Eating this! Eggs can anchor a breakfast, slide into a lunch sandwich, on a dinnertime salad, or even a snack filled with protein.

Protein for 7 oz: 20 grams

If you are looking to lose weight and / or build muscles, yogurt should be a staple in your diet. A study printed in theNutrition log found that probiotics like those found in yogurt have helped obese women lose nearly twice the weight compared to those who did not consume probiotics. Choose wisely: jumping on a small fat and without fat - they are skimmed with nutrients and satize yogurts of power and aromatization, which can contain almost as much sugar as a dessert.

Protein per cup: 8 grams

Milk is one of the food you should always buy Bio. Organically raised cows are not given the same hormones and antibiotics as the classic cows are and that grass cows have higher levels of omega-3 fatty acids and two to five times more CLA Lean muscle building (acid conjugate linoleic) as their corn counterparts and grain powered. Although skim milk is low, many vitamins are soluble in fats, which means you're wrong of their benefits unless you opt for at least 1%.