Top 10 Whole Food Plant Based Protein

We previously did a post on 5 plant based foods that were high in protein.

This time around, I put together a list of Plant Based Whole Foods that are highest in protein.

Why protein is important?

Is important for healthy bodily functions. It helps with digestion, blood clotting, hormone production, bone health, muscle growth, and much more!

Let’s go over 10 of the highest, plant based, whole food options for protein.

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*Based on 100g (3.5oz) servings

*These food sources may also contain of macronutrients (carbs & fat)

1. Pumpkin Seeds – About 32g of Protein

2. Peanuts Butter – About 25g of Protein

3. Hemp Seed- About 23g of Protein

4. Almonds – About 22g of Protein

5. Pistachio Nuts- About 21g of Protein

6. Flaxseed- About 19g of Protein

7. Tofu- About 17g of Protein

8. Oats – About 16g of Protein

9. Chia Seeds- About 16g of Protein

10. Cashew Nuts – About 15g of Protein

OWYN Vegan Protein Shake – Food Review

I reviewed the Plant Based Protein Shakes from OWYN. Find out where I picked them up What’s in them Nutrition info And my honest opinion on the look, smell, and taste of these shakes.

Before buying them, I never actually heard of the brand OWYN (Only What You Need). But, on a Target impulse buy (we’ve all been there!), I picked up these two flavors.

“20 grams protein plant based drink” was good enough for me to check out.

Doing a little research, I found you can pick them up at Target, Walmart, Amazon, & on their own website (link above).

Not only are they vegan/plant based, but they are free of the top allergens.

Which means, these drinks do not include any dairy, gluten, soy, egg, peanuts, tree nuts, fish, or shellfish.

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I picked up two flavors: Dark Chocolate & Cookie & Creamless

They do have other products, including 5 flavors of grab&go shakes, 2 flavors of larger cartons of protein, meal replacement shakes, and higher protein grab&go shakes.

In Target, I paid just under $3 each. Pretty standard for a protein shake.

Here’s the ingredients and macros for the 2 flavors I tried:

In doing the review, they passed the look and smell test.

With the taste test, I preferred the dark chocolate over the cookie and creamless. Not that the Cookie was bad, just my own personal preference and love of chocolate.

Overall rating

OWYN Dark Chocolate Protein Shake: 9/10

OWYN Cookie & Creamless Protein Shake: 7.5/10

Both had quality taste. No dry after taste, like some protein shakes have, and it was pretty smooth, not “chalky” at all.

So, I recommend you checking them out if your looking to try out a new protein option.

3 Tips To Beat The Holiday Weight Gain

We are officially in the middle of the, end of the year, holiday season. Halloween is wrapped up, and hopefully all the candy is out of your house!

We have more big holidays left. Thanksgiving, Christmas, Kwanzaa, Hanukkah, and New Years.

As a fitness training the last few years, this has been the roughest time of the year for people. Fitness wise. Health wise. And Stress wise.

And when those three things are out of wack and you’re out of your normal routine, weight gain can happen. Quickly!

It’s a big reason why New Years Resolutions are soo big. You gain 5-10-15 pounds over a 2-2.5 month period, and you want to lose it all in a week!

So, instead of making a crazy resolution on January 1st, let me help out a bit and share some tips to combat that unwanted weight gain this year.

1.

First, when eating, whether that’s out or with the family, focus your plate on protein and veggies. This helps you get fuller, faster.

Now, I’m not saying stay completely away from carbs (Carbs are great!), but carbs do not fill you like protein does. I would aim for your plate to be about 70-75% protein and veggies with about 25-30% carbs.

Also, drink a lot of water. Like, A LOT. Especially right before eating. It helps fill you up.

2.

Second, satisfy your cravings. But, do it smartly. Having one or two bites of pie is better than 2 slices. 1 homemade cookie is better than the tray. 1 glass of wine is better than the bottle.

Satisfying the craving you have in smaller portions will help you big time over the next few weeks.

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3.

Just keep moving!

Exercise does not out do a bad diet. Again for the people in the back… exercise does not out do a bad diet.

But, it can help. And a tip I have is to try and work out as early as possible. One, working out boost your mood for the day. Two, people tend to play the game of “not wanting to waste a workout by eating junk the whole day”. Whatever works!!

Another small tip, is to try to get a walk in before and/or after a big meal. Even if it’s just down the block or around the corner.

Lastly, enjoy the holidays. Even if you have to ZOOM it all. Be safe. Be happy!