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Alternative Protein Sources 1

Seitan is made from wheat gluten and provides 100 calories and 15 grams of protein per 2 ounce serving. It can be found near the produce section of Walmart. Tofu is a soy product that comes in regular or silken varieties. Silken tofu has a softer texture and more water, providing 45 calories and 4 grams of protein per 3 ounce serving. Quinoa contains 222 calories and 8 grams of protein per 1 cup cooked serving and is a complete protein. Combining different plant-based protein sources ensures getting all essential amino acids to build muscle.

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169 views2 pages

Alternative Protein Sources 1

Seitan is made from wheat gluten and provides 100 calories and 15 grams of protein per 2 ounce serving. It can be found near the produce section of Walmart. Tofu is a soy product that comes in regular or silken varieties. Silken tofu has a softer texture and more water, providing 45 calories and 4 grams of protein per 3 ounce serving. Quinoa contains 222 calories and 8 grams of protein per 1 cup cooked serving and is a complete protein. Combining different plant-based protein sources ensures getting all essential amino acids to build muscle.

Uploaded by

api-530327871
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Seitan

Alternative Seitan is made from wheat


gluten, its an excellent
protein source while still low

Protein in calories. Per 2 oz serving it


contains 100 calories with
15 g of protein. You can find

Sources
this in Walmart near the
produce section.

Tofu
Protein can come Tofu is a soy product. There are
two types of tofu that you can buy
from the store such as regular or

from sources other silken. Silken has a softer


consistency with a higher water
content.

than meat. Per 3 oz Serving:


Silken: 45 calories, 4 g protein
Regular: 70 calories, 8 g protein

Quinoa Green Veggies


Per 2 cup serving
Per 1 cup cooked serving Spinach: 25 calories, 2 g protein
of quinoa provides 222 Broccoli: 50 calories, 4 g protein
calories and 8 grams of Asparagus: 27 calories,
protein. It is a complete 3 g protein
protein by itself Green peas: 118 calories,
8 g protein
Artichoke heart: 140 calories,
7 g protein

Lentils Eggs
Seitan is made from wheat
gluten, its an excellent Each egg contains 70
protein source while still low calories and 6 grams of
in calories. Per 2 oz serving protein. It's a great source
it contains 100 calories with of protein you could add
15 g of protein. You can find with a meal or have as a
this in Walmart near the snack.

STARTS
produce section.

Seeds Nuts & Butters


Most nuts and their butters
Per 1 oz serving
contain the same grams of
Pumpkin: 151 calories, 7 g
protein but vary slightly in

AT $580
protein
number of calories. Per 1 oz of
Sunflower: 164 calories, 5.8 g
raw nuts is 160 calories with 5-7
protein
g protein. Per 2 tablespoons of
Flax seed: 152 calories, 5.2 g
nut butter there is 190 calories
protein
with same amount of protein, 5-7
Chia: 137 calories, 4.4 g protein
grams.

Cottage Cheese Wild Rice


Per 1/2 cup serving
In a serving of 1 cup cooked
Fat free: 80 calories, 12 g
there is 166 calories and
protein
7 g protein
Low fat: 90 calories, 13 g
protein
4% Milkfat: 120 calories,
13 g protein
Tempeh Greek Yogurt
Greek yogurt is significantly
Tempeh is also a soy higher in protein opposed
product that contains 162 to regular yogurt.
calories with 15 g of Per 3/4 cup serving:
protein. Light Greek: 90 calories, 14
g protein
Plain Greek: 90 calories, 17
g protein

Milk Cheese
Per 1 cup (8oz) serving
Soy Milk: 100 calories, 7 g Per 1 slice (1 oz) serving:
protein Cheddar: 80 calories, 5 g
Fat Free: 90 calories, 8 g protein
protein Swiss: 70 calories, 5 g
1%: 110 calories, 8 g protein protein
2%: 130 calories, 8 g protein Provolone: 70 calories, 5 g
Whole: 160 calories, 8 g pro protein

Complementary Proteins

By choosing to get protein through alternative sources other


than meat, it's important to still make sure you're getting all
essential amino acids through these selections. Meat is
considered a complete protein because it provides all nine of the
essential amino acids. Soy products and quinoa are complete
proteins alone. To ensure you are getting a balanced amount of
these amino acids, combine multiple sources in one meal.
Combining protein sources is referred to as "complementary
proteins." Some examples of these combinations are rice +
beans, nut butters + whole grains, and lentils + barley. Every
Wild Rice
meal doesn't have to contain all nine, but it's important to get all
Wild Rice
within a day.
Wild Rice
Wild Rice
AMINO ACIDS PROTIEN LEAN MUSCLE MASS
Wild R
Wild

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