Awaken Your Path: A Journey Through Spiritual Healing & Plant-Based Living
Protein
Most of the world’s national governments recommend a plant-based diet, with the US a notable exception. Minimally-processed plant-based diets are better than highly processed. Whole foods with complex carbs and vegetables as the base of your diet provide your body with all the antioxidants, fiber and prebiotics it needs, and almost all the essential amino acids it needs.
Eating various colored fruits and vegetables consisting of half your meal plate, one-quarter of your plate consisting of whole grains (see Superfood grains page), and one-quarter legumes and proteins (beans, tofu, etc.) is another great sign that you are ingesting all the macro/microbiotic nutrients you need. A daily handful of nuts and seeds, and herbs and spices in lieu of salt.
Conversely, ultra-processed foods are known to contribute to dozens of chronic diseases and are highly addictive.
It is a myth that animal protein is required to build muscle. For example, Nimai Delgado is a bodybuilder who has been vegan since birth! https://repfitness.com/blogs/pursue-your-strength/nimai-delgado-redefining-strength-through-compassion
The only exceptions to a plant-based diet that I adhere to are: organic wild-caught salmon 2-3 times per week during dinner with a marinade of red miso paste. I eat tofu or tempeh (lightly cooked) for protein every other night.
The authors of Plant-Powered Protein present the science and studies that validate why protein derived from plants is not only comparable to protein from animal products but is also better..