Sneaky protein sources
Good morning <3 Happy humpday- hope it’s an amazing day for you. I loved reading your pet peeves and tips for gym etiquette- keep ‘em coming!
Since it’s still pretty chilly over here –we turned the heater on last night- all I wanted was something hot and toasty for breakfast.
Bowl of oats and hot dark chocolate almond milk:
-1/2 C oats
-1/2 scoop vanilla Sun Warrior
-1/2 Larabar
Since I’ve had to be more mindful of protein intake lately (for the class we’re taking), I was excited to see that this meal had 19g of protein. Not too shabby for something that wasn’t dependent on animal protein.
[That was my first week of tracking. We’ve been encouraged to get at least 75g per day, and I was low for a little while]
Keeping track of protein intake has also made me more aware of the hidden protein gems. Of course we all know about animal proteins, dairy, nuts, seeds and beans, but here are some of the more unique ones I’ve discovered:
Whole grains can be surprisingly high in protein. This morning’s oats: 7g
1 C cooked broccoli: 4g
Avocado: 4g
Sea vegetables- dulse is one of my favorites: 3g
1 C cooked spinach: 5g
Baked potato (with skin): 4.5g
Nutritional yeast: 1.5 T contains 8g of protein (70 calories + essential amino acids)
So while these aren’t staggeringly high numbers (like 20g in half a chicken breast), it just goes to show that throughout the day, we’re getting little bits of protein here and there from many of the foods we consume.
So what’s the deal with amino acids and complete proteins?
A “complete protein” is referred to a balance of nine amino acids, which our bodies require everyday. Usually animal-derived proteins are considered complete, while a few plant-based sources (including quinoa, hempseed, buckwheat and spirulina) can also contain the proper balance of amino acids. This is why it’s important to get a balance of many different types of proteins (variety is the spice of life!) to ensure that your amino acid needs are met.
Here’s a challenge for you today, friends: check out the labels on the foods you’re eating (or Google a few meals to see what the protein content is like) and see if you’re surprised by any hidden protein gems. It’s fun to see how protein can sneak in there.
Have a great day <3
xoxo
Gina
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Off the protein topic….I’m glad you posted about Dark Chocolate Almond milk! I’ve been heating up a cup after dinner to fill my dessert cravings! I love it.
I didn’t know that—never would have guessed it about oatmeal! Thanks for the info 🙂
Omg girl I am so jealous of you being in AZ and it being cold. Maybe I’m just out of the loop but in my head AZ should be hotter than FL? Maybe not? Its still disgustingly hot here in Central FL and I cry at the thought of our “cold front” on Friday that only drops the temps to 68.
So good to know about the hidden gems of protein! I became a vegetarian about three months ago and I really want to make sure I’m getting the proper amounts of protein and iron and amino acids! I should really probably start tracking my daily eats to make sure!
Oh and what temperature did it get to in AZ to have to turn the heat on? That seems crazy cold for that area!
wow, I didn’t realize how much protein was in spinach and potatoes. I eat lots of those! woohoo!
Great post Gina! I love when people post about non-animal proteins. As a vegetarian people always question where I get my protein from and if I get enough protein in my diet. If people only realized how much protein is found in almost EVERYTHING we eat I think a lot of people would be less skeptical of vegetarianism!
Since becoming a vegetarian, protein has become more of a focus for me. I wasn’t ever really worried about it because I felt good, but so many people asked me where I got my protein and if I got enough that I started looking into it. And you’re exactly right – it adds up throughout the day. You get protein from places you would never guess and you can easily get enough without eating the foods that people usually look to for protein (meat, cheese, eggs, etc…). I’m glad you posted this because I think a lot of people are unaware of the multitude of different protein sources out there and it’s good information to have 🙂
This is great info Gina, thanks! I’ve really minimized the amount of meat and dairy in my diet, and have trouble getting enough protein.
I use MyFitnessPal to calculate calories and keep track of my meals all day – and it always shows my protein! I’ve had days where I’ve been up to 90 g! Usually more around 60 g though on most days 🙂
Are you mixing your dark chocolate almond milk with some regular almond milk? I tried to steep mint tea in it like you, and it was so sweet! I do love adding it to my coffee though–it’s like an instant mocha latte!
With my vegan diet, people are constantly asking how I get my protein. At first I’d list off all of the above and then some, but now I’m getting pretty smartassy about it and just answer, “Food.”
Great post Gina! I think a lot of people underestimate how much protein there is in dark leafy greens and grains, but by combining the right ones you can get all the essential amino acids you need. You’re so lucky to just be turning your heater on now.. I live in Ontario Canada and I’m pretty sure ours has been on since September!
Hey girl! There are actually only 8 essential amino acids! And 20 non essential.
I just finished a month eating vegetarian and it was quite a challenge for me. I spent LOTS of time researching good protein replacements. I was eating lots of quinoa and oats that month!
Wish I liked nutritional yeast better – because I didn’t realize that had so much protein!
I LOVE THIS POST !! It drives me insane when people ask where I get my protein as a vegetarian….. & no one believes me when I say veggies have more protein per calorie than a lot of animal products thanks for sharing <3
“What’s that white stuff? It’s salt!” Hahaha
I love this post! Since I’m a vegetarian people constantly ask me where I get my protein. I just want to say, “from eating!”.
Looks like you’re getting some good sources of iron too!
throw some nooch on that spinach and broccoli and i am one happy girl 🙂
I remember being so surprised when I saw a list of some of the non-meat foods that are high in protein– broccoli?! Good to know that you don’t have to down a steak every day to get the protein you need 🙂
WHOA! Surprised about the n. yeast!!
Mix together 1/2 cup of cottage cheese add 1 mini box of raisins to it and cinnamon. it is delicious and full of protein. I have it everday as my morning snack. I also add protein powder to my oatmeal as a source of protein. Hard boiled eggs are another good choice.
Wow what I’m most surprised by is the nutritional yeast. A whopping 8g?! Amazing
Cow’s cheese and cow’s yogurt! I don’t always eat cow’s milk, but I was surprise with how much protein!
I’ve been trying to be more conscious of mine as well. I am training for my first marathon and have not been springing back from long runs as quick as I should – the culprit is definitely the lack of protein. I finally caved in with the rest of the blogosphere and bought a bag of vanilla Sun Warrior. It should be here tomorrow. I’m hoping that adding a little to my yogurt or drinking a shake when I get home from my long runs will help me get where I need to be protein wise. One of my favorite ways to sneak it is is 2% Greek yogurt. Fat free doesn’t fill me up enough, but about 3/4 C 2% w some cinnamon, maple/honey/agave, and a half-serving of TJ’s Just the Clusters has been my go to breakfast lately.
My god, it never even occurred to me to factor in veggies and grains as protein sources, except quinoa, because everything you read highlights that. I am enlightened – and slightly relieved! Thanks Gina.
That’s the first time I’ve heard buckwheat listed as a complete protein. What’s your source for that info?
I never realized how many grams of protein so many healthy foods that are not animal based have also! I am so excited to start tracking protein too- using MyFitnesPal has made me really aware of it!
I eat Paleo, but a lot of my protein comes from nuts and green leafys and of course meat, eggs and fish. That’s the misconception out there that protein can only come from animal sources when in my diet, it’s pretty much 50/50 animal and plant since I don’t eat much dairy or grains. I think the veggie sources are the key to getting complete nutrition in ones diet. PS I cannot WAIT to try dark chocolate almond milk, dark chocolate is my favorite!
i had no idea broccoli + spinach had so much protein! i’m guilty of only looking to animal sources for my big protein meals — i’m trying to spread it out now between beans, whole grains, veggies (!) with still some animal sources. thanks for the info!
I was in line at Whole Foods the other day and it came up in the conversation with the women in front of me that I’m vegan. She asked me, seriously, if I have to take all kinds of supplements for the “lack of protein.” I wish I could send her this.
Just wanted to tell you that I picked up some candy cane green tea from Trader Joes about 2 hours ago and I’m hooked already! Even the girl at the register raved about it. Thanks for posting about it because I usually think plain green tea just tastes like grass. lol : )
Ohh this is so interesting! I’ve found that having a protein packed diet is pretty essential to maintaining my weight! Without protein at every meal, I find myself getting hungry again wayyy too soon! Good to know there are hidden protein sources out there that I didn’t even realize!
I use nutritional yeast a lot, but I never knew it packed that much protein. My hubby and I are loving it melted with a little earth balance on top of popcorn – to the point where my husband wants it every evening! Thanks for the protein tips. I also just did a ‘diet analysis’ for my nutrition class and I had to track my eating over 3 days, and my protein intake is wonky; up one day, down the next. I think keeping track everyday would for sure help!
Greek yogurt! The plain kind is only 100 calories and has 18g of protein… i love making it a part of my meal so I can get that pregnancy protein requirement bc I am having a major aversion to meat (and I use to love meat!). Crazy.
This is such a nice post Gina! If you find out about other sneaky sources of vegetarian proteins please share! I am always trying to up my protein intake (which is kinda low) and definitely looking more into vegetarian proteins since I don’t eat red meat (and don’t feel good eating too much chicken or fish, eggs are fine though).
Anyways, thanks for the info! I didn’t know spinach had that much protein, I am really happy to see that as I love spinach in all forms!
Ana
Wow it is always so interesting seeing how different people eat!, I am going to school for nutrition and we just had out protein chapter and learned women need no more than35 grams of protein a day! And people who eat tons of excess protein it is just toxic for your kidneys! Most people eat more protein than they think too. Woo for protein and I love nutritional yeast. And my teacher was saying no need to consume protein supplements. And if you work out ou don’t need any more protein than an average person unless you are a professional athlete. Haha love learning about protein.
Glad you’re getting your protein in and thanks for the reminder about all the sneaky sources of protein. Nutritional yeast is such a good one…love it!! 🙂
This is so great to know! I find this post very interesting and helpful as one of my goals for November is to increase my protein intake. Thanks for the info! 😉
Such an awsome post, I love seeing how much protein there are in vegan foods – it’s RAD! 😀 And I love adding a larabar to oats – such a great idea…I’ve done it recently with the coconut cream pie one and it was SO tasty 😛 I always mean to track my eats, but I never do….I used to do it religiously…I’m going to think about my protein intake though – thanks for the info! <3 xyx
I love it 🙂 Fresh greens and so many other vegetables have great amounts of protein! My research suggests (strongly) that it’s much easier to assimilate amino acids (the building blocks of protein) from these sources than animal sources. How else could elephants and oxen be so strong, just living off foliage? Anywho, I just wanted to say my fav extra protein and flavor trick is homemade vegan parmesean cheese. Mine is just basically walnuts, nutritional yeast and a little sea salt whirred together in the vitamix. I put it on everything from pizza to salads!
Nutritional yeast is such a godsend! And I have to try a gluten-free, dairy-free lifestyle for a few weeks as an ‘experiment’ and was worried about protein as I’m already a vegetarian. Definitely tracking protein is an essential tool for me!
really great post!
Wow some of those really do have high protein contents! I used to eat much more protein than I do now, I need to get back on it!
Um, sneaky and delicious.
Broccoli and spinach are two of my favorite vegetables and now I have even more reason to include them. Nothing makes me feel full like protein. The nutritional yeast is impressive with the protein, I will have to start using it more often. I usually only like it on rice and popcorn.
Great post!
Does it matter how many complete proteins you get? For example, if I ate 70g of protein and only 4 was complete protein?
I think I need to add some nutritional yeast to my pantry. I didn’t know it was high in protein. Helpful post 🙂
It always shocks me how much protein can be found in foods outside of meat. It definitely helps you mix it up when you’re just about sick of chicken breast! Great post!
Sick, chica! I miss my nooch. Major. Don’t think it’s super roommate-friendly.
Hey Gina 🙂 Have you had the So Delicious Mint Chocolate coconut milk yet? It’s a seasonal thang & it’s pretty pricey (I think), but it’s AMAZING. I’m usually much more of an unsweetened almond milk fan, but I’m really excited to try the mint chocolate coconut milk out tonight at hot chocolate – pretty sure it’s going to be an epic non-dairy version of Sbucks Peppermint Cocoa.
That yeast has 8 grams of protein! Uhhhh, it’s on my list!