Today, I will tell you how to compose a vegetarian diet (without meat and fish) and vegan diet (without meat, fish, eggs, dairy and honey), to be sure, that we will provide ourselves with the necessary dose of protein.
WHO recommends that 8% of the energy we consume comes from protein. In fact, now people eat it much much more. The daily requirement of an adult is between 45 - 55 grams of protein per day.
To ensure the proper supply of vegetable protein, meals are best composed on the basis of 3 product groups:
- soy and soy products: tofu, tempeh, soy milk
- varieties of peas
- varieties of beans
- varieties of lentils: red, green, black
2. Whole grain cereals:
- bread and whole-wheat pastries
- groats, flakes and flours: buckwheat, millet, barley, bulgur, maize, spelled, oat, rye, wheat
- varieties of rice
3. Seeds and nuts:
- sunflower, pumpkin, linseed, chia, sesame
- almonds, walnuts, hazelnuts, cashews, brazilian, macadamia and others
What else is a good source of vegetable protein?
Algae (chlorella, spirulina) and seaweed - They contain about 70% of wholesome protein and a lot of minerals: calcium, iron, potassium, sulfur, iodine, as well as trace amounts of other elements, including manganese, selenium, zinc and silicon.
So, what to eat for a vegan dinner?
2. Soy stew with barley
3. Buckwheat pancakes with red lentils, fresh spinach and walnuts
4. Chickpeas "meatballs" in tomato sauce with corn noodles