As a vegetarian I like to focus on creating protein rich plant-based salads that are delicious and filling. I love making a variety of salads using different combinations of greens, beans, vegetables, fruits, seeds and grains. When switching to a plant based diet I read a lot of concerning articles on how vegetables can not provide enough protein. It was their belief that you had to have a special blend of different foods to create the type of protein our body needs.
Now that Im a bit more seasoned at being a vegetarian, its been a year, I know thats not true. Honestly, you can get a ton of protein from plant-based sources. As you eat these different foods, your body holds on to the exact nutrients it needs to function. A plant-based diet can and will provide enough calories and protein when you include a variety of foods like: beans, whole grains, nuts, seeds and tofu. Below I explain how you can build a protein rich plant-based salad. These salads are perfect for lunch or dinner and will provide a huge variety of vitamins and minerals.
You can calculate your specific protein needs by using this calculation: Your weight (kg) x 0.8 = the amount of grams of protein to maintain muscle mass. The average adult needs 46 grams or more of protein daily.
Start with greens: Spinach 0.86 grams/ cup and only 7 calories, Romaine 0.58 grams/cup, Kale 3 grams/cup.
Add Beans: Lentils 18 grams/ cup, Black beans 15 grams/cup, Chickpeas 12 grams/ cup, Pinto beans 15 grams/ cup, Lima beans 11 grams/cup, Green peas 8 grams/ cup.
Vegetables: Mushrooms 3 grams/cup, Broccoli 3 grams/cup, Avocado 10 grams/each, Cauliflower 2 grams/cup, Asparagus 2 grams/cup, 1 Medium Tomato/ 1 gram, Edamame 20 grams/cup, Peas 8 grams/cup, Asparagus 4 grams/cup.
Nuts & Seeds: Peanuts 7 grams/ounce, Pumpkin 9 grams/ounce, Almond 6 grams/ounce, Pistachio 5 grams/ounce, Cashew 5 grams/ounce, Chia seeds 4 grams/ ounce, Sesame seeds 5 grams/ounce.
Grains: Quinoa 8 grams/cup, Brown rice 7 grams/cup, Bulgur 6 grams/ cup, Amarath 12 grams/cup.
Tempeh & Tofu: Tempeh 31 grams/cup, Tofu 20 grams/cup.
Here Are Over 50 Protein Rich Salad Combinations:
- 50 Vegan High Protein Salads
- Superfood Salad (18 grams of protein)
- 18 High Protein Plant Based Salads
- High Protein Vegan Meal Prep
- High Protein Edamame Mango Salad
- Guacamole Chickpea Salad
- Buffalo Chickpea Salad
- High Protein Vegan Salad
- Vegan Cobb Salad
- Easy Vegan Burrito Bowl
I hope you can try some of these delicious plant-based salads!!!