Let's get meatless - finding an alternative for your protein.

Protein is a macronutrient that is absolutely essential for a healthy lifestyle. You need it for:

Building and repairing your bones, muscles, cartilage and skin.
FYI: Your hair and nails mostly consist of protein.
Supply your entire body with the nutrients it needs. Our red blood cells contain a protein compound that helps carry oxygen throughout the body.
Making food-digesting enzymes and making new cells and body chemicals.
Hormone regulation, especially during the transformation and development of cells during puberty.

Some fitness benefits include:

Speeding recovery after exercise and/or injury
Reducing muscle loss
Building lean muscle
Helping maintain a healthy weight
Curbing hunger

Protein should be 10-35% of your diet. A 2000-calorie daily diet requires 200-700 calories of protein for normal functioning. We know what you’re thinking - that is a whole lot of meat. What if you could get just as much protein but meatless?

The world is gradually adapting to plant-based diets and we, here at Shiokfarm, are so excited about it! Here is a sneaky cheat list of earth-friendly food packed with protein for you and your child.

Foods	In what form?	How much protein? (per serving)
Vegetables	Spinach Corn Broccoli Asparagus (boiled) Potatoes	10g 5g 4g 4g 4.5g
Fruits	Avocado Bananas Grapefruit Oranges	4 g (1 avocado) 2g (1 medium) 2g 1g
Nuts	Peanuts Almonds Pistachios Cashews Hazelnuts Walnuts	7 g 6 g 6 g 5 g 4 g 4g
Whole foods	Wheat flour Brown rice (cooked) Wholemeal bread Whole wheat pastas (cooked)	16g 2g 7g 7.5g
Grains	Quinoa Oats Buckwheat noodles Wild rice (cooked) Couscous	8g 5g 8g 6g 6g
Seeds	Hemp seeds Pumpkin seeds Sunflower seeds Chia seeds Flax seeds Sesame seeds	9g 8g 6g 4g 3g 2g
Beans and lentils	Lentils Chickpeas Edamame beans Peas	17g 39g 10g 4g
Soy	Tofu Tempeh Soy milk Soy bread Soy yoghurt	14g 19g 7g 3g 4g
Others	Nutritional yeasts Seitan	8g 75g