What is the VASH Diet? Just another veganish way of life.
When following the VASH diet you only need 2 additional servings of high-protein per day such as beans, lentils, or split peas as a plant-based protein option, because you are already getting a large amount of protein from the grains, vegetables, nuts and seeds being consumed.
Choosing lean protein as a plant-based eater can come from sources such as vegan protein powder, specifically one that contains hemp since it’s easy to digest and packed with protein. Sprouted brown rice protein is another wonderful choice as well.
Proteins are the building blocks of the body. They help boost energy, curb appetite and burn fat. Here are some VASH Diet plant-based protein packed foods.
• Almonds are one of the best nuts to consume due to their protein content and their effect over lean body mass. Almonds are high in magnesium which lowers your cortisol (controls salt and water balance and helps control blood pressure). They contain B vitamins for your metabolism, and they’re a rich source of potassium to prevent inflammation. They have seven grams of protein per serving, which makes them a fantastic source of amino acids. The healthiest way of consumption is raw and unsalted.
• Avocados are a reliable source of nutrients and protein.
• Chia seeds are packed with iron and potassium, that your muscles need to function properly. They’re a thorough source of omega-3 fats and are a complete protein. Omega-3 fats help prevent inflammation and aid in protein synthesis. They have also been linked to lower risks of heart disease and a healthy mood. Lighten your morning up by sprinkling some chia seeds in your oats, add them to a homemade energy bar, or toss some in your smoothie.
• Chickpeas are a great snack they contain more than seven grams of protein – just ½ a cup a day. You can add chickpeas to a salad, purée them with tahini, garlic, vinegar and some oil to make hummus or roast them for an on-the-go protein boost.
• Green Peas contain as much protein as single serving of peanut butter. A single cup of peas contains eight grams of protein as well as nearly 100% of your daily vitamin C needs and plenty of satiating fiber.
• Hemp Seeds are a superfood, they are loaded with protein and essential amino acids. One ounce of hemp seeds contains six grams of protein – about as much as an egg. It can be added to almost any meal with ease, just sprinkle it over cereals, salads or rice dishes.
• Leafy greens are great for keeping your skin looking great; they also keep your muscles looking lean too! greens are packed with iron for maximum oxygen circulation when exercising and they contain a good amount of protein to help further build muscle.
• Lentils are a fantastic choice for nutrients. They’re packed with fiber, B vitamins, magnesium, potassium, iron, and one cup contain eight grams of protein. They’re also fat-free and a terrific way to get antioxidants into your diet. Additionally, they make an awesome stand-in for meat in vegan chili or tacos!
• Oats are a very one of a kind grain. You will get five grams of protein in one half cup of rolled oats along with essential vitamins and minerals for your metabolism and muscles.
• Peanuts are one of the best foods to eat for their protein content. Per serving of roasted peanuts, is 12 grams of protein plus plenty of iron, B vitamins, potassium, and magnesium. A great option is peanut butter, choose an unsweetened variety and limit your portions since it is high in fat.
• Pumpkin Seeds are protein-packed food; one ounce contains nine grams of protein, try adding them to your morning oatmeal.
• Sun dried tomatoes are the perfect addition to chili and other bean dishes as well as salads and salsas. One cup of this nutrient-packed super food contains eight grams of protein.
• Tofu is a great lean muscle food. It is full of protein, is low in fat, and contains no saturated fat. Extra firm tofu can be grilled, added to salads, make vegan tacos, use as an egg replacer in baking or for scrambled eggs or you can even add the silken varieties to a protein shake or pasta sauce since it’s tasteless.
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