7 Plant-Based Ways To Increase Your Protein Intake
If increasing your exercise regime is one of your New Year’s Resolutions, you’re going to need to up your protein intake as well.
At Good Hemp, we believe the best way is the veggie way – that’s why we’re sharing our top 7 plant-based ways to increase your protein intake. Each of our indulgent recipes is a simple example of how you can add 10g of vegan protein to every meal, fuss-free and full of flavour.
Move aside meat, here comes the hemp…
1. Make Protein Smoothies With Hemp Protein Powder
Sometimes regulating your protein intake at mealtimes can feel like an impossible task. You’re not sure what to add to your plate, you want to steer away from meat and eggs, and perhaps you just don’t have time to plan in advance. Whatever the reason, we get it. Why waste your time sweating the small stuff (pun intended) when you can get your protein hit from one of our indulgent smoothies instead? It’s a no brainer, right? We use vegan hemp protein powders to whizz up some delicious smoothie recipes that taste way better than a protein shake, are full of vitamins – and better still, they won’t leave you feeling hungry either.
Stuck for recipe inspo? One of our favourites is this triple berry super smoothie bowl, a creamy concoction of hemp milk, banana, some delicious berry goodness from acai berries, blueberries and strawberries, and of course a healthy dollop of Good Hemp protein powder – which includes all 20 amino acids, might we add. It’s an easy way to get that extra hit of protein in, especially if you’re on the go.
No time for a sit down meal? No problem.
Ah, overnight oats. This little pot of joy has quickly become the Holy Grail of breakfasts, and we’re totally down for it. It’s leisurely, it’s high in protein, it’s filling, and above all, it takes less than 5 minutes to prepare the night before, making it a super convenient option to grab and go on a manic morning (amen).
We make our staple overnight oats recipe using hemp seed milk, a light, nutty, sugar-free alternative to oat and dairy milk that’s bursting with omega-3 (the stuff that gives us glowing skin and silky hair), and hemp seed hearts which are rich in protein, fibre and omegas. The best thing about overnight oats is that you can pretty much throw whatever you like in there, so it’s easy to boost its nutritional value with a handful of nuts, fruit or honey.
Good Hemp Overnight Oats Ingredients
- 100ml Good Hemp Seed Milk
- 1 Tbsp Good Hemp Seed Hearts
- 60g Oats
- 1Tbsp Raisins
- Drizzle Of Maple Syrup
Whether you toast them in a stir-fry, sprinkle them over your oats or pour them into your smoothies, seeds are a fantastic natural source of alkaline protein, omega 3 fatty acids and high in most amino acids. One of the easiest ways to increase your protein intake is by including seeds such as pumpkin, sesame, sunflower, chai and of course hemp seeds in your diet – and even better, pairing them with leafy greens.
Kale and spinach are among the most popular greens with no less than 5g of protein in just one cup. In addition, they’re also great for counteracting any acidic foods that we eat and ensure critical minerals don’t risk over-acidity. Basically, they’re the superheroes of the veg world.
Hemp, chia and sunflower seeds are complete proteins, containing an adequate proportion of all nine essential amino acids that the body can’t produce by itself. Other seeds need to be combined with the right greens to form a complete protein.
Seed Protein (g) Per Serving
- Hemp seeds 3.1g per 10g serving
- Pumpkin seeds 2.7g per 10g serving
- Sunflower seeds 2g per 10g serving
- Sesame seeds 1.9g per 10g serving
- Flaxseeds/linseeds 1.8g per 10g serving
- Chia seeds 1.6g per 10g serving
- Pine nuts 1.4g per 10g serving
According to the British Dietetic Association we should aim to have three helpings of plant protein foods daily. At Good Hemp, one of our favourite ways to do so is by bulking up on beans. There’s no end to the amount of beans you can get your hands on at the supermarket, from kidney beans to butter beans, green beans, cannellini beans, pinto beans, black beans, runner beans and baked beans – you name it, they’ll have it. And not only are they brimming with protein, fibre, vitamins and minerals that count towards your 5 a day – they’re cheap.
Whether you fill up your trolley with the canned kind and toss them into salads, stews and curries, or you sauté a few runners and serve with a drizzle of hemp pesto (drool-worthy!), you’ll be packing in a healthy dose of protein without even realising. Don’t feel like beans on toast? Why not add a touch of magic to your mealtime with our tasty rainbow root vegetable dish?
Bean Protein (g) Per Serving
- Soya beans 14g per 100g serving
- Red Kidney beans 6.9g per 100g serving
- Butter beans 5.9g per 100g serving
- Baked beans 10g per 200g serving (1 small can)
- Edamame beans 10.8g per 28g
Craving comfort food? Tofu is a pretty big hit with vegans, since it’s a fabulous ingredient to play with if you’ve got a hearty curry or stir-fry on the menu. These little blocks (made from condensed soy milk) are bursting with nutrients – they’re low in saturated fats, contain all 9 essential amino acids, and are a valuable plant source of iron, calcium, and the vitamins B12 and D. You can’t go wrong.
Don’t be fooled by its somewhat bland appearance, though. Oh no. Tofu is incredibly versatile, whether you want to whip up a sticky miso glaze to marinate with, blend it into a creamy sauce, or bake it until it caramelises. Failing that, you could always coat it in hemp seeds and chuck it into a fiery Thai Red Curry! Vegan Punks’ high-protein tofu recipe is a must for cosy nights in without that post-takeout guilt.
The best thing about slogging out a session in the gym? Slathering a slice of wholewheat toast with a generous helping of PB afterwards – hands down! Not only is it undoubtedly delicious, peanut butter is also pretty balanced when it comes down to the three macronutrients, with a 32g serving (two tablespoons) containing 6.4g carbs, 16g fat and 8g of protein – making it a popular post-workout bite.
Whether you whizz it up into a moreish smoothie, drizzle it on your banana porridge, slap it on some toast or spoon it directly from the jar (hey, zero judgments here) – it’s another great way to increase your daily protein intake.
Whether you’re new to the vegan party or you simply want to increase the amount of plants you eat, it can be challenging to fill the hole in some of your favourite meat dishes, especially at first. There are hundreds of vegan recipes available if you want to swap out the meaty part of a dish for veggies, or if you’re worried you’ll miss out on texture, there are some amazing meat replacement products out there to try.
Meatless Farm serves up juicy meat-free burgers that’ll have you questioning how a patty that tasty could possibly be plant-based! Their mission is to help people reduce their meat consumption with plant-based burger and sausage mince, plus a variety of other high-protein products including lasagne, curries, hot dogs and more. One thing is guaranteed; you won’t miss the meat in these hearty treats.
Whether you’re an avid gym-goer, you’re looking to gain some muscle, or you’re trying to gain extra energy to make it through the day – everyone has different needs with regards to how much protein they should be consuming at mealtimes. Whatever your personal situation may be, research from One Green Planet suggests that we should aim for an average of 10g of protein per plate and 5-10g when snacking. Luckily for you guys, our Good Hemp recipes are all the inspiration you’ll need to pack in some plant-based nutrients, so be sure to bring your appetite!