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How to increase your protein intake with no meat?

Protein and exercise?


Proteins is an essential macro when trying to reach your goals. When trying to lose weight, it helps you feel full for longer and not overeat. when trying to build muscles, it helps you recover and build stronger muscles.


When we think proteins, we usually associate it with meat however it has been shown that eating meat at every meal is not the best for your health, the environment and animal welfare.


If you struggle to find better options, no worries, we are here to help you!


What food are good sources of meatless protein?


Proteins can be found in various food other than meat:


1) In other animal products, such as eggs and dairy.

2) In plant-based products, such as Soy (tofu, tempeh, soy meat alternatives), beans, lentils, seitan, nuts and seeds.


They are many plant-based proteins options however it is important to note that they are not all complete proteins. to be complete, a protein needs to contain all 9 essential amino acids.


Animal products contains all essential amino acids and therefore are complete proteins.


Can I get enough protein from plants food?


Unfortunately, plant source proteins are not all complete but by associating them with other foods you can easily get all essential amino acids throughout the day.

Products made from soybean contain complete proteins, however beans, nuts and seeds need to be associated with grains such as brown rice, pasta, whole grain bread, etc.

Eating a varied diet is key to get all the nutriments your body need.


What should be include in a vegetarian meal plan?


If you are vegetarian or vegan, make sure that you include a source of protein at every meal with a portion of vegetable and grains, and if you are not sure how much proteins you should get or where to start contact us to review your current diet and make some adjustments to reach your optimal health!


Can you build muscle without meat or can you lose weight?


In order to build muscle, you need to increase your calories intake and eat proteins at every meal. Proteins help repair and maintain muscle tissue. Proteins are also essential when you try to lose weight in order to keep your muscle mass as much as possible and only lose the fat.

It doesn’t matter from which source your protein comes from as long as you have enough of all 9 essentials amino acids during your day.


Meal idea:


Curry chickpeas:



This is an easy and quick homemade diner, you can choose whichever vegetables you have at home and fry them in a pan with olive oil.

Then you can add the spices: either a curry paste or a mix of spices and herbs: cumin, turmeric, paprika, chilli powder, ginger and coriander.

Add a can of chickpeas and a can of coconut milk and some raisins and let it simmer a few minutes.

Cook some brown rice or noodles on the side to go with it.

Et voila, it’s ready to eat, you can also add spring onions on top when serving.

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