Nutritional Values

Veja abaixo tradução de alguns itens em Português 

Disclaimer: All the information below must be taken with skepticism, do your own research to validate them and make your own decisions.

ALMONDS
1/4 cup = 35 gr serving = 7 gr protein

BLACK BEANS
1/2 cup cooked black beans - 7.62 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
More info about Black Beans HERE
Most nutritious types of BEANS are Black and Kidney beans

CHICKEN
3oz / 85g grilled, boneless, skinless chicken breast = 26 gr of protein
100 gr - 31gr

CHICKPEAS
1/2 cup of cooked chickpeas - 8 grams of protein
Pair with a whole grain or nut/seed to make a complete protein

CHIA SEEDS a complete protein
1 tablespoon chia seeds = 2.3 grams of protein and 4.9 grams fibre
so 1 cup chia seeds pudding with 2 1/2 tbsp chia and 1 cup soy milk = 15 grams protein - add 1 spoon of collagen (the measuring spoon that comes with it) = 28gr protein

COLAGEN (bovine)
1 measuring spoon that comes with it - 13 gr protein

EGG
1 egg = 6.4 grams of protein
1 egg yolk - 2.7 grams of protein
1 egg white - 3.7 grams of protein
 egg detailed info HERE

HEMP PROTEIN POWDER
1 tablespoon  +- 3 grams protein, 57 cal, 4 gr fat, 1 gr carbs

HEMP SEEDS is the same as hemp powder
1 tablespoon  +- 3 grams protein, 57 cal, 4 gr fat, 1 gr carbs

KIDNEY BEANS
1/2 cup - 7.8 grams of protein
Pair with a whole grain or nut/seed to make a complete protein
More info about Kidney Beans HERE

What to combine with beans to make it a complete protein:
- Whole grains with beans (beans and rice; hummus and pita bread; bean-based chili and crackers; refried beans and tortillas) 
- Beans with nuts or seeds (salad with chickpeas and sunflower seeds)

LENTILS
1/2 cup cooked lentils = 9 to 12 grams of protein 
Pair with a whole grain or nut/seed to make a complete protein

PEANUTS
The best nut for protein content
1/4 cup = 35 gr serving = 9 grams protein
1/3 cup = 12.43 gr protein
pair with pumpkin seeds to make a complete protein
check peanuts notes below.

QUINOA
1 cup cooked quinoa = 8.14 grams of complete protein
More info about quinoa HERE 
Note: quinoa is a complete protein.
 
SOY MILK
1 cup = 230 ml = 8.75 gr protein

SOY YOGURT
1 cup 8.5 gr protein

SCALLOPS
100gr = 24 gr protein

SALMON
100gr = 22 gr protein

SHRIMP
100gr = 24 gr protein

TOFU
100gr = 8 gr protein

TURKEY
100 gr - 29 gr


PEANUTS NOTES:
food pairings with peanuts to form a complete protein: ratios added are first number the food in question and second number peanuts
                    avocado - 18:1
                      carrots - 1:1
                  chestnuts - 5:1
                 chia seeds - 1.1:1
     crimini mushrooms - 1 cup crimini:0.7 tbsp peanuts
            dijon mustard - 1.5:1
 hedge mustard seeds - 1:1
l                otus seeds - 5:1
               mayonnaise - 9:1
           pumpkin seeds - 0.8:1
                 sour cream - 0.5 cup:3.7 tbsp
                wheat germ - 1.2:1
           yellow mustard - 6:1
                       yogurt - 2.1:1


SAMPLES of MEAL ITEMS:

Salmon 120 gr filet = 28 gr protein
Scallops (100gr) = 24 gr lean protein
1 egg + 2 egg whites = 13.8 gr protein
3 egg whites = about 11 grams
1/2 cup cooked quinoa = 4 gr protein
1/2 cup cooked lentils = 9 to 12 grams of protein
1/2 cup cooked beans = 7.0 grams of protein
1/2 cup of cooked chickpeas = 8 grams of protein
100 gr spinach = 2.9 gr protein
100 gr variety of veggies = 2 gr protein
Soy yogurt = 3.6 gr protein
1 cup berries = 1.5 grams
1/3 cup peanuts = 11.4 gr protein
1/3 cup mixed nuts = 11 gr protein
1/4 cup sesame seeds = 6 gr protein
1 cup soy milk = 8.75 gr protein
1 cup soy milk + 3 tablespoons chia seeds = 3.6 + 6 = 9.6 gr protein
vegetable soup = 2 gr protein
1/2 banana = 0.6 gr protein
1/2 avocado = 2 gr protein


COMPLETE PROTEIN

EATING PLANT BASE COMPLETE PROTEIN IS VERY IMPORTANT FOR VEGETARIANS AND VEGANS. 

WHAT IS A COMPLETE PROTEIN?

A complete protein is a protein source that "contains adequate proportions of the nine essential amino acids" that our body can not produce on its own. 

 World Health Organization, National Academy Press

Protein is made up of amino acids. The human body uses 20 amino acids but 9 of these amino acids cannot be produced by the human body so they need to come from what we eat. A food is considered "complete" if it contains the 9 amino acids that the body cannot produce. However we need to really know the amount of complete protein we are ingesting through a plant base diet because even if a plant food source is a complete protein it might not have adequate amounts.

As a general rule we need to consume 2 grams of protein for every kilo we weigh or 1 gram for every pound. We should distribute the total amount of protein intake by the meals we have in a day. The body cannot process more than 

ABOUT THE ABSORPTION OF PROTEIN CONSUMED see this article from the National Library of Medicine. The amount of protein metabolised by the body varies greatly but as a general rule the optimum absorption is about 20-25 grams per meal. 

Plant-based foods that are a source of complete protein:
- Quinoa
- Chia seeds
- Pumpkin Seeds
- Hempseed
- Soybeans
- Buckwheat
- Spirulina
- Tempeh
- Amaranth
- Edamame
- Blue-green algae -> read article from WebMed before taking Blue-green algae


article from Healthline
  1. Chickpeas
  2. Lentils
  3. Peas
  4. Kidney Beans
  5. Black Beans
  6. Soy Beans
  7. Pinto Beans
  8. Navy Beans
  9. Peanuts

Food Combinations to create plant base complete protein:

In general combining nuts or seeds with whole grains and combining beans and whole grains provide sources of plant base complete protein.

EXAMPLES:
  • Rice + Beans (preferably whole grain)
  • Pita bread + Hummus
  • Lentil soup + Whole Grain Bread
  • Spinach salad + Sunflower seeds
  • Whole wheat toast + Nut butter
  • Steel cut oatmeal + Pumpkin seeds or Nut butter
  • Whole wheat pasta + peas
  • Lentils + Almonds
  • Lentil soup + Barley
  • Noodles + Peanuts
  • Peanut butter + Whole Wheat Bread

Best Leafy Greens:
  • Kale
  • Broccoli
  • Spinach
  • Arugula
  • Bok Choy
  • Endive
  • Microgreens
  • Collard Greens
  • Cabbage
  • Beet Greens
  • Romaine Lettuce
  • Watercress
  • Turnip Greens
  • Swiss Chard

Most Nutrient Dense Veggies
  • Spinach
  • Carrots
  • Broccoli
  • Garlic
  • Brussel Sprouts
  • Kale
  • Green Peas
  • Swiss Chard
  • Beets
  • Asparagus
  • Red Cabbage
  • Sweet Potatoes
  • Collard Greens
  • Cauliflower
Note: According to the National Cancer Institute of America (NCIA), watercress helps repair damaged cells, destroys chemicals that harm the body and even help in dealing with cancer. 

Guava
Avocadopeanuts = 
Jackfruit
Kiwi
Apricot
Blackberries and Raspberries
Raisins
Bananas
Grapefruit
Oranges
Cherries

Information I gathered and interpreted from DR. MINDY PELZ Youtube videos. Please check her channel https://www.youtube.com/@DrMindyPelz to verify information below.

Fasting 17 hours:
- Break fast with bone broth to repair/feed your gut bacteria
- Eat 2 times the amount of grams of protein for every kilo you weigh OR 1 gram for every pound.
- Distribute evenly the total amount of protein you need into your meals.
- Protein is important to build muscles and muscles are important to burn fat.

Fasting to loose weight:
during 5 days: - 20 hours - 4 hours eating window - do not count macros - eat clean - break the fast with fat rich food such as avocado, nut butter, etc. because fat will turn off the hunger hormone, stabilise the blood sugar - do not eat at least 3 hours before going to bed.

IMPORTANT NOTES:
Cooking with extra virgin olive oil - extra virgin olive oil is great for low temperature daily cooking. Extra virgin olive oil has a low smoking point but it’s more stable than other oils. When heated at 180 Celsius, the extra virgin olive oil releases less harmful chemicals than sunflower oil.
Light or refined olive oil is good for high temperature cooking (like searing in a cast iron pan), because its smoking point is 220 Celsius, which means is more stable than extra virgin olive oil and can handle higher temperatures. 




EM PORTUGUÊS: 






Alimentos vegetais que são proteínas completas:

English                 Português

Quinoa             - Quinoa
Hempseed        - Sementes de Cânhamo
Soybeans         - Soja
Buckwheat        - Trigo Sarraceno
Chia seeds        - Sementes de Chia
Spirulina            - Espirulina
Tempeh            - tempeh
Amaranth           - Amaranto
Edamame         - Edamame
Pumpkin Seeds - Sementes de abóbora


Combinações de alimentos vegetarianos que possuem proteína completa:

Em geral, a combinação de nozes e sementes com grãos integrais e também combinações de leguminosas (feijão, lentilhas, etc) e grãos integrais, fornecem fontes de plantas que possuem proteína completa. 

EXEMPLOS:
  • Rice + Beans - Arrow com feijão
  • Pita bread + Hummus - Pão Sírio e Homus
  • Lentil soup + Whole Grain Bread - Sopa de lentilha e pão integral
  • Spinach salad + Sunflower seeds - Salad de Espinafre e Sementes de Girassol
  • Whole wheat toast + Nut butter - torrada de pão integral e pasta de amendoim ou qualquer outra pasta de nozes
  • Steel cut oatmeal + Pumpkin seeds or Nut butter - Aveia e semente de abóbora ou pasta de amendoin
  • Whole wheat pasta + peas - macarrão integral e ervilha
  • Lentils + Almonds - lentilha e amêndoas
  • Lentil soup + Barley - sopa de lentilha e cevada
  • Noodles + Peanuts - macarrão e amendoim
  • Peanut butter + Whole Wheat Bread - pasta de amendoin e pão integral


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