Plant-Based Proteins: What are they and what ones to eat!

For those of you who don’t know I have been vegan/100% plant based for over 3 ½ years! Being 100% plant based means I do not eat any animal products, so anything that has come from an animal to make the food I haven’t eaten in over 3 years (meat, dairy, cheese, eggs etc.). And probably one of the number one questions I receive is: “how do you get enough protein?”

I am here to share for those who want to incorporate more plant based foods in their diet, try it out, or maybe there are already vegan/vegetarians at CFLT and they are unsure how to navigate these waters.

Plant based proteins are in A LOT of plant foods such as broccoli and spinach, but there are some plant foods that contain more protein than others. The following list are the main ones that I eat, but there are plenty more! And all of them have fiber (some more then others), which is what you need to make your gut a very happy camper!

  • Tofu
  • Tempeh (fermented tofu bean, great for gut health!)
  • Lentils (red, green brown, whatever colour – eat the rainbow!)
  • Black Beans
  • Kidney Beans
  • Chickpeas and Hummus
  • Pasta (whole wheat, durum wheat, chickpea or lentil)
  • Soy Milk (Unsweetened)
  • Sprouted Whole Wheat Bread
  • Whole grains like oats and quinoa<
  • All types of nuts and seeds like chia seed, hemp hearts, pumpkin seeds, flaxseed…

Below are some more options that I don’t have all the time, but can be really easy go-to’s as well.

  • Vegan Protein Blend powder (Canadian Protein, best protein with the best bang for your buck)
  • Vegan Meat alternatives (beyond meat burgers, sausages etc.)

The above paired with more plant foods like rice, potatoes, greens, etc. will have your plate overflowing with protein! One thing you may notice is carbohydrates also increase, because they can be higher carb foods. In CrossFit training, carbohydrates will definitely help your performance because they are the energy stored in your body and ready to be used when lifting heavy, or sprinting through a workout! So the combo of plant protein + carbs will benefit you when you come into the gym as well as benefit your gut with all the fiber you consume!

Plant-powered foods are an awesome addition to your plate to help you feel good in the gym as well as in your gut! If anyone has any questions about eating plant based foods I am always up for a chat.

Peace and Plants,

Coach Rachael