Nowadays, the number of people eating vegan and vegetarian diets is increasing day by day. And every vegan at some point worries about how to get enough protein. It is necessary to consider
this question from various aspects. Do not get hung up on the sentences 'Broccoli contains more protein than chicken' or 'Protein is a highly exaggerated nutrient anyway'
because these are unrealistic information generally spoken among vegans.
Most of us get protein from animal foods if our family is not vegan. Foods such as eggs, meat, milk and cheese are indispensable for our diet. However, in the light of a nutrition
program containing sufficient calories, we can of course also use herbal sources to get protein.
It is not actually very difficult not to experience protein deficiency, it is beneficial to consume enough to avoid deficiency and to provide satiety
.
New vegans who do not give due importance to protein may feel hungry very often because they do not get enough protein and may describe themselves as pastatarians and saladarians. They may experience muscle loss or vitamin B12 deficiency as a result of insufficient protein
intake.
Although being a vegetarian may seem to consist of using tofu or soy instead of chicken, fish and meat,
it is not so. Legumes, bulgur, quinoa, oats, peas and oilseeds also help meet our protein needs. The meals we prepare by combining these protein sources can be high in protein, nutritious and delicious. For a cool and protein-filled breakfast in summer, you can choose oatmeal porridge with almond milk and some oilseeds and fruits. Moreover, this breakfast has more protein than 2
eggs.
As a lunch or dinner alternative, you should try this delicious vegan burrito recipe
containing complete protein:
This combination of chickpeas and bulgur Since the two nutrients are together in the recipe, it is a complete protein.
4 tablespoons of boiled chickpeas or mung beans
3 tbsp bulgur or quinoa
2 whole walnuts
1 onion
/> 1 capia pepper
2 cloves of garlic
½ teaspoon salt
1 tbsp cumin
1 tbsp lemon juice
Red pepper flakes
1 small tortilla
Put all the ingredients into the tortilla and wrap it. It is consumed as a meal replacement.
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