October 2018 Issue #22 October 2018 Issue #22 | Page 72

The Best Plant-Based Protein Sources?
Spirulina – with a whopping 57g protein per 100g, this seaweed-based food takes the
crown. Although, have you ever tried eating 100g of seaweed?
Chickpeas (19/100g protein) paired with rice makes a complete protein, and contains
nutrients such as vitamin K, folate, fibre, iron, b6 and magnesium.
Tofu (8/100g protein) is a complete plant protein and is a good source of B12, iron, cal-
cium, manganese, phosphorus and selenium, and also contains magnesium, copper,
zinc and B1.
Quinoa (4.4/100g protein) is another complete plant protein, full of fibre, iron, magne-
sium, phosphorus, folate, copper, thiamine and B6.
Lentils contain 23g or protein per 100 serving.
Almonds pack 18 g per 100g, peanuts 25/100g, and walnuts 19/100g.
What Are The Best High-Protein Snacks?
Sometimes, preparing food in advance and eating a meal on a plate isn’t always do-
able. Buying protein on the go and popping it in your gym bag is normal these days but
it’s worth paying attention to what you’re picking up.
Beef jerky can be expensive but can easily provide a whopping amount of protein at
over 30g per 100g
High protein oats are good. Bench pressed oats pack 20g of protein into a 45g pot, a
perfect snack with high protein and a decent carbohydrate source for those who train.
72