This blog post is created in collaboration with Migros Bio.
Many of you would like to eat a meat-free or even vegan diet more often. However, especially as an athlete, it's important to consume enough protein to avoid a drop in performance and to maintain muscle mass.
However, we also know that consuming too many animal products such as meat, fish, and dairy products is extremely harmful to our environment. Animal products have a significant impact on our personal carbon footprint. Meat, cheese, and butter require much more energy to produce and manufacture than fruit and vegetables, and therefore emit significantly more CO2.
We now have numerous substitute products for meat that taste good and have a significantly better climate footprint Tofu and soy are considered classic meat alternatives. Seitan is also becoming increasingly popular, not just among vegetarians and vegans, due to its delicious flavor. Therefore, I want to show you how to easily put together vegetarian, healthy, and balanced breakfast menus.
Comparison of protein sources:
100g chicken 29g
100g beef 29g
100g salmon 23g
100g tuna 23g
100g cottage cheese 11g
100g low-fat curd cheese 10.6g
100g Protein Pudding 10g
1 egg 12g
100g Protein Pudding 10g
100g cooked lentils 9g
100g quinoa 13.8g
100g tofu 14g
100g oat flakes 12.5g
Protein is protein, right? Well, the protein content of animal and plant foods, as found in nutritional information tables, is not directly comparable. In principle, proteins from animal sources can be converted into the body's own proteins more efficiently than plant proteins.
Because proteins from plant sources generally lack one or more essential amino acids, someone who obtains their protein solely from plant sources must consume a variety of legumes, grains, vegetables, nuts, and seeds to ensure they receive all essential amino acids. With the right combination of different sources, plant proteins can provide similar benefits to protein from animal sources. Thus, even vegans can meet their protein requirements without consuming meat, poultry, fish, or dairy.
Menus:
vegan muesli
23g protein
200g unsweetened soy yogurt
50g Protein Muesli from Migros
1 fruit
1 tbsp flaxseed
Porridge
29.2g protein
50g oat flakes
2 dl water
200g protein pudding
1 fruit
1 tbsp chia seeds
Vegan porridge
10.5 g protein
50g oat flakes
2 dl oat milk
1 fruit
1 tbsp nuts
vegan scrambled eggs
20.7g protein
100g grated tofu
2 whole-grain toast slices
1 handful of vegetables e.g. cherry tomatoes
vegan sandwich
17.2g protein
2 whole-grain toast slices
50g vegan cold cuts such as Alnatura Tofu Cold Cuts Paprika from Migros
Vegetables such as cucumbers and tomatoes
1 tbsp hummus
A guideline of 20-30g of protein per meal is considered optimal. The recommended amount is 0.8-1.0g per kg of body weight per day. However, for athletes, this amount can easily be increased to 2.0g.
I hope I could help you a little with these alternatives🌿
sincerely
your Laura
Sources:
Hoffman JR, Falvo MJ. Protein – Which is Best? Journal of Sports Science & Medicine. 2004;3(3):118-130
https://www.co2online.de/klima-schuetzen/nachhalter-verbrauch/fleisch-klimawandel/
