#1 Go for a protein rich bread
The easiest way to increase plant protein intake is to find protein rich alternatives of the foods you already like eating. Bread is a great example of that. Who doesn’t like freshly baked loaf that’s soft inside and crispy on the outside! Regular wheat or rye bread only has around 8 g of protein per 100 g. If you swap grains for legumes, nuts, or seeds you can get a lot more protein in there. For example, Lizza bread is made from golden flaxseed flour, bean flour, pumpkin seed protein, and psyllium husk powder and it has 15 g of protein in 100 g. Just two slices would give you those 15 g of protein which is enough protein for a decent meal by itself.
#2 Try hummus instead of mayonnaise
Another simple change you can make is to choose condiments and spreads that are high in protein. For example, hummus can be a tasty replacement for mayonnaise. The average mayonnaise usually has less than 0,5 g of protein per 100 g whereas hummus has around 7 g. It’s a great choice because it’s made from two complementary protein sources, chickpeas and roasted sesame seeds. If you like hummus you can also use it to replace various dressings, dips, or even butter in some cases.
#3 Choose high protein pasta
Pasta is also a delicious staple food you can use to boost your plant protein intake. Lizza pasta is made from flaxseed flour, white bean flour, pumpkin seed protein, and psyllium husk powder. That’s why it contains an amazing 27 g of protein per 100g. The usual wheat pasta only has around half of that with 13 g. Check out our pasta with colourful veggies and pine nuts recipe. It looks so yummy and full of plant protein!
#4 Add nuts and seeds to your smoothies
Smoothies are a great way to get extra fruits and veggies into your diet. Why not use the opportunity to boost your plant protein intake too. Nuts and seeds are perfect for this. They are full of healthy fats that add richness to the flavour and they also carry 15-25 g of protein per 100 g. Feel free to choose your favourite, whether that’s almonds, walnuts, chia seeds, or flax seeds, you can’t go wrong.
#5 Use soy milk with your morning muesli
Soy milk is one of the best plant alternatives. It contains a very similar amount of protein as cow milk which is about 8 g per cup. Plus, you can commonly find soy milk that is fortified with nutrients that are harder to get on a vegan diet, for example, vitamin B12, D, and calcium. Just keep in mind that soy doesn’t naturally contain any vitamin B12 so you should always read the label to know what you’re getting. And you can improve the protein content of the muesli itself. A typical oat-based muesli has around 10 g of protein per 100 g whereas Lizza red berry muesli has an amazing 30 g. Start your day with a delicious dose of protein.
#6 Swap wheat pizza for flaxseed pizza
You can get extra protein even while celebrating. Simply choose a high protein alternative for your pizza dough and get the party started. A typical wheat pizza dough contains around 7 g of protein per 100 g. Lizza flax seed pizza dough has about three times that with 23 g of protein. The pizza toppings are important too. Try our recipe for a pizza with hummus if you want to maximize protein intake and discover some amazing flavours!