Protein is the cornerstone of any athlete’s diet. Repair, recovery, growth—protein provides muscles with fuel to heal and build mass after intense exercise. It’s also a vital building block for any body; without enough protein, your body will break down (think hair loss, brittle nails, increased risk of bone fracture).
Want protein? Eat some meat. Need it on the go? Grab a shake. Chicken, beef, eggs, whey—these are just some of the diet mainstays.
But when you’re a fit pro with reduced kidney function, these mainstays become a luxury to eat. You can’t down a shake; you can’t cook up a 1/2-pound burger. Instead, you have to embrace that part-time plant-based life and get creative with your protein sources.
Here are my top 6 go-to fare:
Chickpeas
Per 130-gram serving: Protein: 7g | Carbs: 20g | Fiber: 4g | Fat: 2g
Low glycemic index
High in fiber
Packed with iron and calcium
Good source of B-vitamins
Versatile and affordable
0% milk fat Greek yogurt
Per 170-gram serving: Protein: 18g | Carbs: 5g | Fiber: 0g | Fat: 0g
Packed with probiotics
High in calcium
Rich in vitamin B-12
Good source of potassium
Excellent source of iodine
Low fat cottage cheese
Per 113-gram serving: Protein: 13g | Carbs: 4g | Fiber: 0g | Fat: 2.5g
Great source of calcium
Packed with magnesium
Plenty of phosphorus
Rich in folate
Source of B-complex vitamins
Almonds
Per 28-gram serving: Protein: 6g | Carbs: 5G | Fiber: 3g | Fat: 15g
Excellent source of fat
No sodium or cholesterol
Low glycemic index
Naturally gluten-free
High in fiber
Extra firm tofu
Per 85-gram serving: Protein: 7g | Carbs: 1g | Fiber: 1g | Fat: 1.5g
Has all 9 essential amino acids
High in iron and calcium
Low in sodium
No cholesterol
Versatile and affordable
Red lentils
Per 35-gram serving: Protein: 9g | Carbs: 21g | Fiber: 8g | Fat: 1g
Low in sodium
Low in saturated fat
High in fiber
Packed with iron and potassium
Good source of folate
Not only are these foods rich in protein, but they are also packed with other vital nutrients. Plus, they’re versatile, which means I can use any of these ingredients in a multitude of recipes (you’ll see how when my meal prep blog launches)!
Is your go-to protein source on the list? What other types of plant-based proteins do you eat?