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Plant Based Protein Guide for Balanced Skin

Blood sugar balance is a must for great skin and clean protein sources are THE macro-nutrient to do that. Things like refined sugar and refined carbs can really mess us up, and it shows on the outside. To balance blood sugar, avoid these two food groups and include protein at each meal and snacks. This will help to decrease inflammation and insulin spikes in the body, which can hugely affect your skin. Below are plant based protein sources, broken down so you can see the protein they hold per serving! It’s really quite amazing.

I’ve also included a few ideas for each meal and snack suggestions. Have fun! The more you balance your meals and snacks, the more you will see your soul shine. xo

PLANT-BASED PROTEIN SOURCES
Nutrition Profiles:
1 cup cooked lentils = 18g protein
1 cup of green peas = 8g protein
1/2 cup black beans = 21g protein
3 tablespoons hemp = about 10g protein
2 tablespoons chia seeds = 4g protein
1/2 cup cooked quinoa = 7-9g protein
2 tablespoons spirulina = 8g protein
3 tablespoons nutritional yeast = about 12g protein
1/4 cup seeds = 7-9g protein
1/4 cup nuts = 7-9g protein
1/4 cup pumpkin seeds = 10g protein
1 cup cooked beans = around 15g protein
1 serving of tempeh/tofu/edamame = around 20g protein
1 cup quinoa = 11g protein
2 tablespoons coconut flour = 5g protein
2 tablespoons nut butter = 8g protein
2 cups kale = 5g protein
1 cup spinach = 6g protein
1 cup oats = 7g protein
1 cup peas = 9g protein
1 egg = 6g protein
Fish = (salmon for example) 3oz = 19g protein
1/2 cup brussel sprouts = 2g protein
1 cup broccoli = 3g protein
1 ounce cacao powder = 5g protein
1 tablespoon tahini = 2.5g protein
Homemade nut milk, every 1 ounce serving (about 23 almonds) = 6g protein

Tips:

  • get familiar with protein counts for plant based foods to make meals that meet your protein requirements quick and easy

  • utilize your protein powders in smoothies, pancakes, baking, energy balls, etc.

  • start to incorporate superfoods (spirulina, goji berries, hemp, chia) into many of your meals + snacks to instantly boost the protein count

Let’s incorporate protein into your meals today :)

Breakfast:

  • Egg scramble with leafy greens (spinach + kale), hemp + chia, tahini drizzle

  • Powered-up protein smoothie

  • Salmon + sauteed veggies + green peas + topped with hemp seeds

  • Pancakes with protein powder topped with berries + chia

  • Protein veggie bowls

  • Chia pudding

Lunch:

  • Homemade veggie burgers

  • Protein rich salad (seeds, eggs, spiralled veggies, nutritional yeast, toasted chickpeas)

  • Collard wraps

  • Chickpea detox salad from Joyous Health

  • Crustless Quiche cups (made in muffin tins) topped with super-foods

Snacks:

  • Apple + nut butter

  • Energy bites

  • Protein smoothie

  • Seeds + dried fruit trail mix

  • Golden milk tea (homemade nut milk + healthy fat)

  • Hummus + veggies

Dinner:
(utilize your superfood, your seeds and things like tempeh and edamame)

  • Fish + leafy greens

  • Quinoa stir fry

  • Lentil loaf

  • Currys

  • Nutritious salads (refer to list and go crazy!)

  • Soba (buckwheat) noodle bowl

  • Burrito bowl (veggies, greens, lentils, tempeh, seeds, tahini, hot sauce- yum!)

  • Lentil soups

Breakfast Protein Bowl Recipe

1/3 cup quick oats + 3/4 cup water + Dash of cinnamon + 1/2 scoop chocolate protein powder

Toppings: banana, nut butter, cacao nibs

Bring the water to a boil on the stovetop and then add oats. Let the oats simmer for about 5 minutes, stirring frequently. Once the oats are cooked, remove from heat and stir in the protein powder. Pour into a serving bowl with toppings.

Thank you for reading! We’d love to hear some of your favourite plant-based meals below. xo