High Protein Low Calorie: Vegetarian Recipes

Healthy Recipes

PWPH Publications

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Inadequate protein intake in America is rare, but balancing protein calories with a healthy amount of carbohydrate and fat calories daily can be a lot of guesswork without the help of nutritional analysis.  The Institute of Medicine suggests between 10 and 35% of calories come from protein, but according to a study by University of Colorado researchers, the average is about 17%.

Most people, especially those who are meat eaters, are likely to be eating proteins that are also contributing high levels of saturated fats into their diet. Protein repairs body cells, builds and repairs muscles and bones, and provides energy and eating protein in our foods gives us a feeling of satiation that can help when we are‘weight watching’. It is for these reasons that exploring alternative, vegetarian sources of protein with low calorie intake can help you to make positive steps towards a healthier diet.

Proteins are made up of strings of about 20 different amino acids, 8 of which the body can not synthesize itself and must be continually supplied in the diet. This creates particular problems for vegetarians, especially vegans who have to ensure they are getting enough protein in their diet and sufficient supplies of the essential amino acids.

Some of the world’s most brilliant and influential people have practiced and promoted the vegetarian way of life, including Pythagorus, Leonardo da Vinci, Albert Einstein, Benjamin Franklin, Gandhi, Charles Darwin, George Bernard Shaw—just to name a few. Wouldn’t you like to join them?

All the recipes also include detailed information on calories, fat, saturated fat, cholesterol, carbohydrates, protein, fiber, sodium, and potassium, as well as serving sizes.