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These groups of people must be particularly vigilant that they get enough protein in their diets and protein from a variety of sources. It is important to get protein from different sources, particularly for vegetarians and vegans, because of the composition of different proteins and their contributions to the body.

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Proteins are composed of building blocks known as amino acids. The body breaks down dietary proteins into these building blocks before rearranging them to create structures needed for a wide variety of essential functions throughout the body. Dietary proteins are placed into two categories: complete and incomplete proteins.

Of the twenty amino acids that our bodies need, only nine cannot be synthesized by the body and must be obtained via the diet; these amino acids are considered essential. Many animal proteins, such as red meat, poultry, fish, eggs, and dairy products, are complete proteins, though there are also non-animal complete proteins, including quinoa, soy, sprouted grain bread, and buckwheat. Fortunately for vegetarians, it is also possible to eat complementary incomplete proteins that provide the full nine amino acids your body needs.

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For example, eating legumes with nuts and seeds provides all of the essential amino acids. Similarly, legumes and grains e. It is not essential to eat these foods together at the same meal; as long as you get several complementary forms of incomplete protein throughout the day, you will get the amino acids you need. When your body does not get enough protein, things begin to go awry. Additionally, be watchful for symptoms such as brain fogginess, confusion, weakness, poor immune system functioning, and hair falling out Tedesco, These are all possible signs of protein deficiency that should go away once you begin getting enough protein again.

Build muscle and support your cellular health with the delicious dishes below. For more recipes and snacks that are packed with protein, check out our article on high-protein snacks! Each bowl of this classic breakfast dish offers Ingredients: Gluten-free rolled oats, almond milk, agave or maple syrup, vanilla extract, moringa powder, pistachios, dried mulberries, unsweetened shredded coconut, chia seeds.

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Total Time: 10 minutes Yield: 4 servings. For vegetarians, this vegan recipe also offers an abundance of essential minerals your diet may be missing! Ingredients: Almond milk, frozen banana, spirulina, hemp protein powder optional , fresh mint, chia seeds, hemp hearts. Total Time: 5 minutes Yield: 2 servings. A perfect snack for anytime, these scrumptious bars offer nearly 14 grams of protein per serving and are also a rich source of fiber. With a blend of complex carbohydrates and protein, these bars serve as another idyllic snack to enjoy after your workout!

Ingredients: Gluten-free rolled oats, peanut butter, dried tart cherries, pistachios, flaxseed meal, walnuts, pumpkin seeds, sunflower seeds, agave syrup. Total Time: 15 minutes Yield: 8 - 10 servings. A simple dinner recipes that is ideal for parties, these stuffed peppers are packed with protein without the use of meat, offering an impressive 30 grams with each delectable serving. Ingredients: Quinoa, green bell peppers, canned lentils, fresh spinach, feta cheese, frozen corn thawed , salt, black pepper.

Total Time: 40 minutes Yield: 6 servings 8 half-peppers. This scrumptious dish delivers nigh 18 grams of protein in a vegan dinner that is nutritionally balanced with essential vitamins and minerals.

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For additional protein, meat-eaters can also substitute a lean protein like chicken breast for tofu. Ingredients: Quinoa, extra firm tofu, bell peppers, cherry tomatoes, olive oil, paprika, cumin, oregano, thyme, salt.

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Total Time: 35 minutes Yield: 4 - 5 servings. Another dinner plate, this risotto provides 19 grams of protein and an abundance of fiber, iron, and complex carbohydrates. For another delicious vegetarian dish, try this recipe today! Ingredients: Organic pearled farro, sliced mushrooms, garlic cloves, extra virgin olive oil, frozen peas, salt, fresh basil, parmesan cheese, hot water. Total Time: 1 hour, 15 minutes Yield: 6 servings. Eating enough protein during the day can happen with ease. One great way to ensure your snacks also supply a portion of protein that can help make the difference in your diet.

With 7 grams of protein in each ounce of these piquant peanuts, these treats serve as more than just a palatable snack. In addition to their provision of protein, each ounce also contains 3 grams of fiber! Pepitas are a beloved treat that are often enjoyed as snacks or salad toppings. Our black pepper beef jerky is a stellar source of protein with 12 grams in each ounce. This jerky contains only 1 gram of fat per serving and a meager 80 calories. We also contain a wide variety of spicy and sweet flavors of the jerky to accommodate any preference.

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