A hot topic of conversation at the moment is the current impact that we are having on the environment. Whenever this topic of conversation comes up, it is very easy to conclude that we as individuals have little significant impact on the environment and any effort that we make has no significant impact. 

Coupled with this, there is a large misconception in the fitness industry that the more protein, the better and we can only pack on muscle through eating significant quantities of meat and dairy products. In reality, however, you can ingest sufficient dietary protein through plant-based products. There are plenty of delicious alternatives that can help reduce your impact on the planet!

What we are saying is that through replacing meat with plant-based alternatives, we as individuals can have a significant impact on the environment and still achieve our fitness goals! What’s not to love? 

Why do we need protein and how much do we need?

Protein is an essential part of our diet. It is one of three macronutrients; Carbohydrate, Fat and Protein. Proteins are the building blocks of our muscles, organs and immune system. Without protein, we could not function. 

Specifically, proteins in our body contain twenty-two amino acids. Thirteen of these Amino Acids can be made by the body, however nine ‘essential amino acids’ must be taken from foods. These essential amino acids can be ingested through both meat and plant-based products.

The Academy of Nutrition and Dietetics recommends a minimum daily intake of 0.8 grams of protein per kilogram of body weight. Individuals with the aim of building muscle are advised to ingest more than this (up to 2g/kg of bodyweight). Eating more than this, however, is of no benefit and is a waste of both time preparing/eating the food and money buying it!

So what can you do?

Here at LDNM we do not recommend extremes, as we understand significant changes are hard to maintain and in some instances can lead to negative outcomes such as under-eating and extreme weight loss. Start by replacing one meal a day with a vegetarian option. It’s easy to start with a meat-free lunch or breakfast! Why not start with our delicious Chilli Bean Tacos… https://www.ldnmuscle.com/chilli-bean-tacos/

Outlined below are our top top 10 high protein plant-based alternatives: 

  1. Lentils
  2. Chickpeas
  3. Tofu 
  4. Tempeh 
  5. Most variety of beans – Kidney Bean, Black Beans, Pinto Beans (you get the idea!)
  6. Peanuts 
  7. Brazil Nuts 
  8. Almonds
  9. Peas
  10. Mushrooms

You don’t have to make a massive change to make a difference! Here at LDNM we’ve recognised the importance of vegetarian and vegan-friendly meals for some time. Check out some more vegetarian and vegan-friendly meals below:

Vegan Bean Bolegnese – https://www.ldnmuscle.com/vegan-bean-bolognese/

Healthy Vegan Curry – https://www.ldnmuscle.com/vegan-curry-recipe/

Vegan Pizza Recipe – https://www.ldnmuscle.com/vegan-pizza-recipe/

Vegan Chocolate Peanut Butter Cups – https://www.ldnmuscle.com/vegan-chocolate-peanut-butter-cups-recipe/

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