Plan Base Protein
Plan - Based Proteins (Recommended 20-25grams per meal)
Lentils
|
1 TBS
|
1.1 grams
|
Tofu
|
½ cups
|
10 grams
|
Quinoa
|
½ cups
|
8 grams
|
Hemp
|
4 TBS
|
12 grams
|
Sunflower Seeds
|
½ cup
|
15 grams
|
Pumpkin Seeds
|
½ cup
|
6 grams
|
Chia Seeds
|
1 ounces
|
4.7 grams
|
Mixed Nuts
|
½ cup
|
14 grams
|
Mushrooms
|
½ cup
|
1 grams
|
Nutritional Yeast
|
½ cup
|
19 grams
|
Almond Butter
|
1 TBS
|
3.4 grams
|
Hummus
|
1 TBS
|
1.2 grams
|
Tempe
|
½ cup
|
15 grams
|
Spirulina
|
1 TBS
|
4 grams
|
Pea Protein
|
1 ounce
|
24 grams
|
Brown Rice Protein
|
1 ounce
|
20 grams
|
Flax Seeds
|
1 TBS
|
2 grams
|
Kidney Beans
|
½ cup
|
21 grams
|
Black Beans
|
½ cup
|
19 grams
|
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