If you listened to episode 2, is the way we eat sustainable and equitable? on Apple Podcasts or Spotify, you heard some alarming information about the current state of our food system. You might have been shocked when Maddie Segal from the Plant Based Foods Association stated that there are “10 billion animals a year in the US alone, that are killed for meat, milk and eggs.” Or you felt worried when I stated that “70.2% of Americans are either overweight or obese.” Or you might have felt upset when Jillian Hishaw explained that many rural farmers with small farms only make about $15,000 per year. If any of these emotions came up for you and you want to start incorporating more plant-based sources of protein in your diet, I have your back!
Delicious plant-based protein sources:
- Veggie burgers (check out my blog post where I break down the best veggie burgers to buy)
- Protein powder
- My favorite brands are Planet Protein (currently 20% off) and Four Sigmatic
- Additional clean brands I’ve found but haven’t tried are Naked Nutrition and KOS
- Lentils
- If you don’t love plain lentils, try Tolerant Organics lentil pasta with a delicious sauce
- Ezekiel Bread
- Try Food for Life; it’s my favorite brand!
- Spirulina
- Tip: add to smoothies or mix with nut butter
- I buy Vimergy brand
- Pumpkin seeds
- I really like Go Raw brand
- Hemp seeds
- Tip: Get Costco’s Organic 2-pound bag; it will last so long!
- Quinoa
- Tip: add to vegetable soups or salads
- Beans
- Try edamame, white beans, pinto beans, kidney beans, black beans, and lima beans
- Tip: check the highlights on @kathlyncarneywellness Instagram for a ton of bean recipes
- Protein bars
- Unfortunately, most protein bars are filled with sugar and artificial flavors. Here are a few clean protein bars I’ve found
- Oats
- Check out my 7 Day Meal Plan for two overnight oat recipes
- Nuts
- Try almonds, walnuts, and hazelnuts
*One note to make is that if you do decide to go completely plant-based, make sure you consult with a practitioner to determine how you will consume vitamin B12.
If you would like more information on eating a more plant-focused diet, check out my book, “We Can’t Change What We Don’t Know – How I Started to Think of Food as Medicine.” You can also find more of my favorite products and brands in my book! And if you want some quick information on protein – from best sources to how much you should eat – check out my quick protein guide. It is geared toward men but useful for anyone!