Good Lifestyle

Get a lean body and strong - not steak, chicken or fish required.

Anyone who has tried to build a better body knows that the protein plays a key role inweightloss, Recovery and muscle building. While many people turn to foods like beef, fish and chicken for their solution, based on animal proteins are only the healthiest way to meet the requirement of the day, 46 grams for women and 56 grams for guys, in case you were curious. In fact, eating a diet rich in animal protein and fat has been linked to chronic diseases such as diabetes, cardiovascular disease and cancer. Alternatively, most meat alternatives packed proteins are loaded with heart and fight against the disease nutrients that you can not get your burger or your basic chicken breast. In addition, the reduction of meat can also enjoy the planet. Eating just one meal herbal week saves more than 130 gallons of water, 2.5 pounds of carbon dioxide emissions and a 24 square feet!

You do not know what protein meatless options for mixing your weekly diet? Scroll down to check someEat this, not that! favorites.

Payment of protein: 1/2 cup 109-148 calories, 7-10 grams of protein

Beans are good for more than your heart. They are loaded with protein, antioxidants, vitamins and minerals that can also enjoy your brain and muscles. Not to mention, they digest very slowly, which can help you feel fuller, longer and fuel weight loss efforts without causing feelings of deprivation. Look for easy-to-use BPA varieties, pre-cooked on a pocket or box.

Add them to soups and salads or mix them with brown rice and steamed vegetables to create a nice and healthy dinner. Wholesale in nibbling? Mix black beans with salsa and corn, and serve with some whole grain crackers instead of your favorite packaged dip. Just make sure to drag them into your diet! Eat beans is one of 10 daily habits that explodestomach fat.

Payment of protein: 2 slices 160-200 calories, 8-12 grams of protein

This nutrient-dense bread is loaded with lentils filled with folate and gergies and seeds of germination similar to barley and millet. Reinventing the time to lunch with a sandwich packed vegetables and protein full of healthy nutrients. Here is how to do it: two slices of whole grain bread sprouted hummus without tahini combine (also one ofbest snacks), Sliced ​​avocado, roasted red peppers, cucumbers, onions, spinach and tomatoes. Reserves running kitchen? Go for the classic butter - but always delicious peanut butter and banana sandwich. The creamy and sweet cake is a lot of the crowd of protein.

Payment of proteins: 1/4 cup, 180 calories, 7 grams of protein

This grain gluten nutty-flavored may be small, but it packs a powerful nutritional punch! It is responsible for fibers, essential amino acids, calcium and vitamin C-nutrient not found in the grains. To harvest the benefits, exchange your morning oats for a teff porridge packed with protein. Combine a half-cup of teff with half cup of water and a pinch of salt in a medium pan. Let it boil before turning the heat down and simmer for 15 to 20 minutes. Remove from heat and top with apples, cinnamon and a spoon of natural peanut butter.

Payment of proteins: 1 cup (cooked) 41 calories, 5 grams of protein

The favorite veggie Popeye is an excellent source of protein not only, but also of vitamins A and C, antioxidants and heart healthy foliats. A cup of green superfood has almost as many protein as a hard-boiled egg for half of the calories. Looking to get the biggest nutritional bang for your buck? Be sure to spray your spinach instead of eat it raw. This cooking method preserves vitamins and facilitate the holding of the green calcium content. Add a handle to soups, omelets, pasta dishes and light foams of vegetables, or simply steam and steam with pepper, garlic, olive oil and pressure from lemon. And you do not feel like you have to double up on the green. Spinach are one of the 10 greens in better health thankale.

Payment of proteins: 1/2 cup, 323 calories, 12 grams of protein

Although you may never have heard of this fully rich grain, it can become your new favorite. This wheat rye hybrid has 12 grams of protein per half-cup and is also rich in brain ironing, swelling potassium, magnesium fiber and cardiac health. Use tritical bays instead of rice and mix with soy sauce, fresh ginger, pods, mushrooms Shiites and Edamame to make a healthy dish and inspired by Asia. If you prefer to shoot the oven to use the stove, use triticale flour instead of traditional flour in your cooking.

Payment of proteins: 1 cup, 222 calories, 8 grams of protein

This gluten-free versatile seed is charged with protein and nine essential amino acids that the body needs growth and energy. It is also a good source of potassium, fiber, iron and magnesium, which can help control type 2 diabetes keeping sugar levels in stable blood. Use Quinoa as a basis for a hot breakfast cereal instead of oats, add it to soups and salads or make a creative snack by revealing seeds on the stove like popcorn.

Payment of proteins: 2 tablespoons, 191 calories, 7 grams of protein

This creamy propagation is downright addictive. While eating too much peanut butter can wreak havoc on your size, a standard maid of two tablespoons provides a solid dose of muscle protein and healthy fat. According to a 2014 study published inThe American Journal of Clinical Nutrition, Consumption of peanuts can prevent cardiovascular and coronary disease - the most common cardiac problem type. Look for unchanged varieties without sugar without a hydrogenated oils to harvest the largest number of benefits. If you are tired of old PB & J sandwiches, try shaking the spread in a hot oatmeal, barking it on fresh produce or mixing it in your post-workout smoothie.