10 NEW Vegetarian & Vegan Protein Sources
If you’re a vegetarian looking for some new sources of protein I think you’ll find this video very useful. I’ve put together a list of 10 vegetarian and vegan protein sources most of which you may not have known about, thought about, or even recognized as protein sources.
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So no this isn’t gonna be your typical beans and tofu vegetarian kind of video. These are new sources. As a vegetarian and as a vegan as long as you vary your protein sources, and have the right macronutrient balance, there’s no reason why you can’t experience amazing results, gain muscle, burn fat, and look your best. Let’s go over some of these new protein sources that are plant-based. My favorite is black bean and mung bean pasta. Quinoa and chickpea pasta used to be the go-to pasta for extra protein but the newer black bean and mung bean pasta have way better macro ratios. In one serving of black bean pasta at you’re getting a whopping 25 grams of protein and only 17 grams of carbs compare that to your regular wheat-based pasta and you’ll see a completely different label. It’s going to have over 40 grams of carbs and only roughly eight grams of protein. The best part is that black bean pasta doesn’t really taste like Black beans and if you add a little bit of sauce it tastes great. There’s also another carb that’s made up of live grains that packs a surprisingly high amount of protein. I’m talking about Ezekiel bread. It’s made up of wheat barley beans lentils Millet and spelt which ultimately creates a complete source of protein full of all the essential amino acids. In one Ezekiel bun, there are 9 grams of protein and 34 grams of carbs. Even though this protein to carb ratio is not as good as the black bean pasta it’s still really good. Black beans which are considered a staple vegetarian protein source will have only a slightly better protein to carb ratio. Next is seitan and I’m surprised that a lot of vegetarians have never heard of this awesome protein source. It comes from gluten so it’s not for the gluten intolerant but it’s one of the best plant-based sources of protein for everyone else. It’s not a complete source of protein but something simple like soy sauce can make it a complete source of protein. Satan has 21 grams of protein per serving and usually under 5 grams of carbs. When you cook it right it comes out with a chewy texture and with the right sauce, it might become one of your favorite sources of protein. For the fourth plant-based source of protein, we got nutritional yeast. Before you make up your mind that you don’t want to eat any kind of yeast I want you to know that I’ve tried this and it’s actually really good. On top of that in just two tablespoons you’re getting seven grams of protein and only 6 grams carbs. Again this is another truly awesome protein to carb ratio for a vegan-approved complete source of protein packed with all the essential amino acids you need. You can use it in a lot of recipes including healthy mac and cheese recipes mashed cauliflower recipes salads and much much more. What do we get next??????? that’s right peanut butter but not just any kind of peanut butter. Because regular peanut butter does come with a lot of fat and some carbs. We’re gonna want to go with a dehydrated form of peanut butter like pb2. With pb2 you’ll see right on the front of the bottle they claim that there 85% less fat than regular peanut butter. In two tablespoons You’ll be getting 5 grams of protein 5 grams of carbs and only one and a half grams of fat. Two tablespoons of regular peanut butter have 16 grams of fat. Another protein source you may have never heard of and could be a great snack for vegans and vegetarians alike is vegan jerky. The company that makes it has a bunch of different flavors to choose from and the smoke black pepper version has 7 grams of protein 4 grams of carbs and three and a half gram of fat. This is again a great macronutrient ratio for a vegan snack. You can order them right from Amazon if you don’t have a store that sells it near you. Up next is tempeh and tofu and the reason why I group these together is that they both come from soy. Also one of the best ways to make both of these taste good is by sauteing them with seasoning and sauce. The main difference is that tempeh is less processed than tofu. Just to compare the two in one cup of tempeh you’re getting 30 grams of protein 15 grams of carbs and about 18 grams of fat. With tofu, you’re getting 20 grams of protein.A couple quick pointers before we start first of all the lower abs seem to be the obvious go-to for people that want to build that v shape. But the v-cut is a lot more than just your lower abs. You also have your obliques which actually make up the majority of that V cut. It’s my muscle that’s coming across here that We’re trying to build. So just keep in mind that obliques are super important for achieving that V cut look. On top of that also understand that most people are working their abs wrong. I’m not going to be over there in your living room correcting your form so pay close attention to what I’m about to say and then we’ll jump right into the exercises. If you’re aiming for an effective ab workout you want the majority of the movement not in your hips and not in your neck but in your trunk. We need trunk flexion to hit the abs better. So bending around your waist and around the middle of your spine is considered trunk flexion and extension. When doing these exercises make sure you’re not just raising your legs up and down without engaging your core and make sure that any kind of crunch movements includes you lifting your shoulder blades off the ground. If you’re just moving your neck and your upper back trap area off the ground you’re going to be wasting your time. Understand there’s a big difference from working your abs when talking about hip flexion trunk flexion and neck flexion. Okay with all that said the very first exercise that we’re going to work on is one that I called the Navy Seals sit up. Sounds badass right well it is pretty badass because this one is going to give you a great workout without using anything other than your body weight. Start this exercise by sitting on your butt then extend your feet out away from your hips while still keeping them slightly above the ground. Put your fingertips next to your ears and lower your upper body while keeping your feet above the ground. Then come up and bring your opposite elbow to your opposite knee. then return back to the starting position with your feet above the ground. Now do the other side and you go back and forth. Guys this is super effective exercise this is like the bicycle sit up on steroids. This is a tough one so if we could aim for 30 reps to start that would be great.
Next, we have the reverse crunch and when this is done correctly it could be one of the best exercises for your lower abs. You want to start by laying flat on the ground with your arms out for support. You’re going to bend your knees and curl your knees in towards your chest. You should feel your hips rise up off the ground to create that trunk flexion that we were just talking about. When you bring your knees in you really want to make sure that you squeeze then bring your knees back out to a 90 degree angle you don’t really need to go lower than that because any lower than that will start to engage your hip flexors rather than your lower abs. This may not look like much but this is far better than trying to hit your lower abs with regular leg raises. Let’s shoot for 10 reps with this exercise. I’ll explain sets at the end when I the it into all your other exercises. For the next one we’re going to do an isometric contraction. All that means that you’re going to be holding the tension in one position. These are called V holds you’re going to sit with your feet straight out in front of you and then you’re going to lean back on your butt and raise your feet up off the ground. With your hands reach towards your toes to act as a counterbalance. Again you want to really squeeze the core and you’re pretty much just holding this position. Now even though this is a great exercise for your lower abs it’s also great exercise for your transverse abdominis which is a deep layer abdominal muscle fiber and for your rectus abdominis which is that six pack that we all know and love. So you’re really getting multiple benefits out of this exercise. Try to shoot the hold it for 60 seconds or if you’re beginner to start with 30 seconds. For the next one let’s hit the obliques. First exercise we’re gonna do for the obliques is the Russian twist. You’re essentially going to get into the same position that you were in with the V hold being careful not to sit too upright because that’ll make this exercise super easy.
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 100,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to email@example.com