How to Add Protein in Vegan Diet Plan? Why It is Important?

A vegan diet plan doesn’t include eggs, meat, or dairy products. So primarily, people may think that there are restrictions on the consumption of protein. But there are plenty of vegan protein options.

A person following a vegan diet plan cannot intake protein from an omnivorous diet. However, a person following an omnivorous diet is free to eat both plant-based and animal-based products. 

Fortunately, there are numerous plant-based protein sources that a person can add to his/her custom diet plan—for example, nuts and grains. In addition, some certain vegetables and seeds are enriched with protein.

Here in this article, we have mentioned almost everything about protein. Why it is essential, how much protein is required, and what are the vegan protein foods. So, keep scrolling down!

How Much Protein You Should Consume Every Day?

The protein intake is wholly based on several conditions like age, weight, gender, and daily physical activities. For example, if you want to grow your muscle size or be quite active, you might require more protein.

A pregnant woman should need to consume extra protein daily. A pregnant woman should increase her protein intake by 10% than the regular days.

Vegan-Based Protein Sources

You can consider adding the following vegan-based protein sources into your healthy vegan meal plan. Whole Grains contain grain kernel. They are good sources of proteins and the following:

• Quinoa contains 4.38g of proteins per 100g of serving.
• Oats are enriched in an amount of protein. In 100g of oats, there is 13.2g of proteins. It is good to soak oats for a day before consuming them; otherwise, it is difficult to digest them.
• Spirulina is a blue-green alga that contains protein in high quantity. For example, 7g of spirulina contains 4.02g of protein, i.e., 57.5g in 100g of serving.

Vegetables are also considered a good source of protein.

• Broccoli itself does not contain high protein, but it can increase the protein meal when added to a meal. For example, 100g of cooked broccoli in oil contains 2.84g of protein.
• 100g of mushrooms cooked in oil contains 3.74g of protein.

Following are some of the pulses and legumes that contain protein.

• Chickpeas contains about 9g of proteins when 100g are boiled. Hummus is an excellent source of protein, and it contains 8.18g in 100g of serving.
• Peanuts are significantly enriched in protein. About 100g of peanuts contains 25.8g of proteins. You can add peanut butter to your weekly meal plan.
• Almonds and hemp seeds are protein-rich food. For example, 100g of almonds and hemp seeds contain 20.33g and 31.5g of proteins, respectively.

Why Intake Protein?

Insufficient consumption of protein in your regular diet can cause health problems. For example, it can cause muscle loss. According to the U.S. Department of Agriculture and the U.S. Department of Health and Human Services, the following daily amounts of protein intake is necessary for better body growth.

• Up to 4 years of children: 13 grams
• 4 to 8 years of children: 19 grams
• 9 to 13 years of children: 34 grams
• Over 14 years of children(female): 46 grams
• 14 to 18 years of children: 52 grams
• Over 19 years of children: 56 grams

Protein Intake Strengthen Your Bones

Growing age can weaken your bones. That is also another reason why you need to intake protein every day. According to a new study, intake of protein regularly maintains bone mass well into older age.

Protein Helps in Weight Loss

Consuming more protein can help to reduce weight because it improves metabolism. Increased protein and exercise can improve muscle mass, which boosts metabolism. In addition, protein encourages thermogenesis function in the body, increasing body temperature and increasing the fat-burning process.

Regulates Hormones

Regular intake of protein regulates body hormones. By increasing protein consumption, you will increase peptide YY, GLP-1, and cholecystokinin hormones level in the body.

Helps to Recover Faster

You can’t pump iron in the gym when your body hasn’t recovered from the last gym session. If your body doesn’t get enough protein, then your body takes a longer time to recover. Muscle fibers usually break during muscle training and heavy workout session. Protein intake and proper hydration before, during, and after exercise helps your body to recover faster.

List of Best Healthy and Nutrients Food for Vegan Diet

It is essential to know about healthy and nutrients foods. Therefore, a healthy vegan meal plan is the key to a healthy life. Here we have prepared a list of the seven most healthy foods you can consider for the healthy monthly vegan meal plan.

So, let’s dig deep into it!

Try Out Nuts, Gains, and Pulses

Confused? But you read right nuts, grains, and pulses. They are enriched in nutrients.  Consider the following for nutrients:

1. Almonds: They are enriched with magnesium, fiber, iron, riboflavin, and vitamin E. However, a study has concluded that almonds reduce cholesterol levels.
2. Brazil nuts, aka, Bertholletia are one of the fantastic sources of carbs and proteins. They also carry vitamin B-1, vitamin E, zinc in great amounts. Brazil nuts also contain magnesium and selenium that maintain thyroid function. It is an excellent antioxidant.
3. Lentils contain magnesium, fiber, and potassium in incredible amounts. They are easily feasible in India, Nepal, Bangladesh, Pakistan, and Sri Lanka.
4. Oatmeal fiber helps to reduce cholesterol levels and decrease heart-related risk factors. It also contains complex carbs and water-soluble fiber that stabilize blood glucose levels and slow down digestion. It is also famous as it is a good source of potassium. Try to add oats into your Monthly Vegan Meal Plan for the best results.
5. If you are looking for highly enriched vitamin E, fiber, magnesium, folic acid food, then try wheat germ. It is the part of wheat and is found in the embryo of a seed.
6. Apple is an excellent fruit that contains antioxidants. Studies have suggested that might extend a person’s life span. It also reduces the risk of evolving chronic diseases.
7. Why don’t you try Kale? A leafy green vegetable enriched with many nutrients and an excellent source of vitamins K and C. Kale can be cooked or steamed.

Why There is a Need for Calorie Calculator for Vegan Athletes?

Calories counting , diet , food control and weight loss concept. tablet with Calorie counter application on screen at dining table with salad, fruit juice, bread and vegetable

A Calorie calculator for vegan athletes helps to get an idea about how many calories are required to maintain the bodyweight mass. It may also help the athletes with a calorie chart and with its basic guidelines. If you are looking for the same calculator for counting calorie, this column is for you. Scroll down to understand this further.

A calorie is a unit that measures energy. Calories help to understand how much energy does a portion of food or beverage contains. The smaller calorie unit is denoted by ‘cal’ while the more significant is denoted by ‘Cal.’

How to Use A Calorie Calculator?

Calories counting , diet , food control and weight loss concept. Calorie counter application on smartphone screen at dining table with salad, fruit juice, bread and vegetable

It’s easy to use a calorie calculator—all you have to enter details like your gender, age, height, and weight. You can even add your daily or weekly activities. For the best result, you need to note down the amount of exercise you do daily. You are required to enter the details in the calorie calculator when it asks.

What is the Formula to Calculate Calories?

A vegan calorie calculator for athletes is based on the BMR (Basal Metabolic Rate). The BMR is the total energy that you exhaust every day. You can calculate BMR using the formula 370 + 21.6 (1- F(Your fat percentage))*W (your weight in kgs).

What are the Advantages of Using a Calorie Calculator?

A food calorie calculator has many advantages. It let you understand how many calories you required to keep your body maintained. It would help you understand which foods are the best for your health.

The calorie count is now common in every family. A calorie calculator helps you prepare a calorie chart for yourself that helps you achieve your body weight goals in a faster and safer manner.

Is Meal Plan Beneficial For Vegan Athlete?

If you think maintaining fitness is challenging and tricky for vegan athletes, you have another thing coming. No matter what your sport is, Cross fit or triathlon, you can achieve it all while taking a plant-based meal. It is finally time to end the idea that being a strong, fit athlete and eating a vegan or plant-based diet are mutually exclusive.

Numerous world-class athletes don’t eat meat and have an excellently toned body. The most significant thing that they take part in is getting a vegan athletes’ meal plan curated by professionals. You must try it too.

Plants are loaded with power and are sure to fuel you to a supercharged physique. An ever-increasing number of athletes attribute their success to their healthy vegan diet.

If you are someone looking for ways to get a perfectly toned body while being on a plant-based diet, you’ve landed in the right place. We have all the facts, stats, and tips to prove that following a vegan meal along with exercising can bring wonderful results.  

Why Is There a Need For Switching to a Plant-Based Lifestyle:

You cannot deny the fact that there are quite a few benefits of choosing a plant-based lifestyle over one laden with dairy and meat obtained from our animal friends. Here is why you need to follow a customized vegan meal plan to get a perfectly toned body.

Mitigates the Internal Body Clog-Up:

Eating fruits, veggies, and whole grains can get your body a nice scrub down as the food is digested and the fiber completes its job. The latter aids in optimizing digestion and minimizing belly bloat. Giving up on meat altogether keeps your veins nice and clean. This will mitigate the risk of cholesterol.

Enhanced Overall Endurance:

Numerous athletes believe in having a plant-based diet for increased endurance. Turning better performance comes easily with a plant-based diet. The extra endurance you get through your meals makes it easy to keep up with the busiest routines and happenings without sacrificing training time.

Excellent Cardiovascular Health:

Every one of you would agree that the plant-based diet is low in cholesterol and saturated fat. You can count on this diet to get your cardiovascular system in good shape. You can always nosh on protein-rich meals like hummus and avocado sandwich.

Easy and Convenient Physique Maintenance:

If you are on the lookout for a great weekly meal plan for achieving your dream body goals, going vegan can be the best choice for you. Whether you want a bulky yet toned physique or need to stay thin, plant-based foods can help you get there with ease.

Now that you are well-acquainted with the benefits of switching to a vegan lifestyle, it will be easier for you to achieve your dream body. We hope that this article gave you the much-needed push towards fitness.

A High-Protein Diet Plan to Lose Weight for Vegan Athlete

Veganism is getting popular with each passing second as an increasing number of people are adopting this way of eating for its purported health benefits and ethics regarding animal treatment. Now will be the best time to put an end to the idea that eating a vegetarian, vegan, plant-based diet and being a fit athlete are mutually exclusive. 

Customized Meal Plan

Debunking the misconception that if you want to be an athlete, you have to eat meat to get ample protein is imperative as well.

Creating a custom diet plan that fulfills all your protein requirements is a much better choice, which can be achieved even when you are a vegan.

If You are vegan athlete, you can buy 7 day customized meal plan.

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High Protein Vegan Foods:

Numerous vegan protein foods are also rich in fibers, healthy foods, and plenty of other essential nutrients.

Customized Meal Plan

Tofu-

if you are a vegan, there is nothing more nutritious than Tofu that is high in protein and calcium.

Lentils-

This high-fiber legume is known to provide 18 grams of protein per cup.

Spinach-

This low-calorie vegetable is known to provide 5 grams of proteins per cup. 

Quinoa-

½ cup cooked quinoa has around 4 grams of protein, containing all the essential amino acids.

Nuts-

There is nothing better than nuts if you are a vegan trying to lose weight.

If you want to create a Vegan meal plan, we can help you decide which food items are best for you in three meals. Here are a few options planned out for you to get started on your weight loss journey.

Breakfast:

Grapefruit, two pieces of sprouted grain bread topped with a Tofu scramble. This gives Tofu a taste similar to what you find in eggs.

Lunch:

Smoothie with 1 cup frozen spinach, Vanilla vegan protein powder, tsp cinnamon, 1 tsp chia seeds, and water.

Dinner:

Frozen kale, sun-dried tomatoes, nutritional yeast, and whole-grain pizza crust.

If you wish to achieve your dream body, starting with a customized meal plan can be the best start to your fitness regime.

7 Surprising Benefits of a Custom Meal Plan For Athletes

As an athlete, you have to have a fit and healthy body to increase your ability to perform better in sports. There’s no denying the fact that physical fitness is generally achieved through the right nutrition, vigorous physical exercise, and of course, sufficient rest.

Not to forget, all athletes are not lucky to hire a personal trainer to guide them through the journey. So, you are left with internet options. When you browse through the internet for various sources of free nutritional programs, how you would identify which ones are reliable and best suited for your body type and profession is where a customized meal plan comes into play. 

These meal plans are specially crafted for your needs keeping in mind your food allergies, specific requirements, and preferences. Besides, these meals don’t force you to eat foods that you don’t like.

 Here are some other benefits that a custom meal plan offers you:

Improve your Skin and Bone Density: 

When you follow custom meal plans like a vegan meal plan, it offers you proper nutrition to better your skin and bone health. This implies less pain and irritation as you push yourself to workout.

Maintains Energy:

For a professional like an athlete, it becomes a lot easier to maintain energy levels that are rich in complex carbohydrates with the proper nutrition. The best part? You don’t require caffeinated sodas and coffee to keep you energized.

Lower Risk of Chronic Disease:

While following a healthy diet, you need to reduce your risk of chronic diseases, including arthritis, diabetes, heart diseases, even cancer. This is indeed a health benefit regardless of age or other personal health factors. If your body is healthy, it will keep you active.

No Hunger: 

When you start consuming a meal plan that is only designed for your needs, it will help you curb those mid-meals hunger pangs, and you will be able to maintain your sugar and energy levels with snacking timely.

No Compromising with Taste: 

Following a healthy lifestyle shouldn’t be a punishment for your tongue! A customized meal plan ensures that you have sustainable eating habits and not a crash course of food that you wouldn’t prefer in your meals.

Increases Lifespan: 

When you eat healthy food and exercise daily, you not only look young, but this routine can increase your lifespan. Since you are less prone to acute or chronic diseases, you will lead a healthy life high on energy.

Attractive and Inspiring Personality:  

Muscles are built in the kitchen! When you include some weekly meal plan customized, especially for you, you achieve an attractive personality that would inspire many because of your hard work and dedication.

These are some of the benefits that a custom meal plan offers to an athlete.