While your raw food diet probably provides most of the nutrients you need, you may want to make sure you’re getting enough protein. Keep reading to learn about the protein-rich plant and animal foods that will help you meet your dietary needs!
Eating Protein from Plant-Based Sources
1.Select a variety of fruit. Many types of fruit contain 4 – 8% protein. This is less than many other high-protein plant sources, but eating a variety of high-protein fruits can boost your protein intake and ensure you get other vital nutrients.
2.Enjoy some leafy greens. Many vegetables contain protein, but leafy greens in particular pack a punch of this nutrient.
3.Add some bonus veggies. Although leafy greens often have more protein, many other vegetables also have this nutrient. Adding some other vegetables to your leafy greens can help you get a broad range of vital nutrients and boost your protein intake.
4.Crunch on nuts and nut butters. There is a reason you often see nuts in things like trail mix and energy bars: they are nutritional powerhouses. The same holds true for raw nut butters. Eat a variety of nuts in addition to your healthy raw diet.
5.Enjoy seeds and seed butters. Seeds are another ingredient you might also see in trail mix and energy bars. This is because they’re nutritional powerhouses like nuts. You can add seeds and seed butters to any food you like. They’re also a nice alternative if you don’t like nuts.
6.Boost a smoothie with spirulina. Spirulina is a blue-green algae that can increase your daily protein intake. You can add a teaspoon to your favorite smoothie for a boost of protein. One teaspoon of spirulina has 2 g of protein and a tablespoon has 6 g.
Throw in a handful of leafy greens like spinach or kale, which won’t alter the taste of your smoothie.
Getting Protein from Raw Animal Sources
1.Try sashimi or ceviche. Although many people who follow a raw diet are vegans, both vegetarians and omnivores also follow the raw food diet. If you are an omnivore, you can enjoy raw fish dishes such as sashimi and ceviche. Both of these are high in protein and can provide a much needed boost to your plant-based protein sources.
Choose sashimi, which is usually thinly sliced fish. In most cases, salmon and tuna are the types of fish used. Salmon sashimi has 5.6 g per ounce and white tuna has 7.2 g per ounce. You can also try sashimi made from eel at 6.7 g per ounce or sardine, which has 7 g per ounce.
Make ceviche, which is a Latin American dish of raw fish or seafood marinated in citrus juice. A ¼ cup of ceviche has 13 g of protein.
2.Try carpaccio. Carpaccio is an Italian delicacy that is made of thin slices of raw meat such as beef. A 3 ounce serving of beef carpaccio has 25 g of protein. Keep in mind that eating raw or undercooked meat can cause serious illness or even death.
3.Consider raw dairy products. Milk, cheese, and other dairy products such as yogurt are all very high in protein, but for many raw dieters, they’re off limits because the process of pasteurization heats dairy to remove pathogenic bacteria. If you would like to boost your protein, consider trying raw dairy products. Animal milks have 8 g of protein per 8 ounces.
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