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body, food & mind tools

  • after giving birth

    back in shape

  • alcohol

    how alcohol affects your body

  • balance days

    take a step back during balance days

  • basic nutrition

    back to the basics

  • be kind to yourself

    be happy with yourself

  • biorhythm

    living according to your biological clock

  • books & documentaries

    read, listen, learn, enjoy

  • bowels in balance

    for calm bowels

  • clean & green: summer menu

    reduce your CO2 emissions by eating plant based and seasonal

  • coaching diary | print

    break patterns

  • daily exercise

    functional movement in daily life

  • detox

    eat consciously and nutriciously

  • digi-detox

    allow your brain some rest with a digi detox

  • don't eat to much

    a tool to lose weight

  • emotional eating

    practice makes perfect

  • food diary | print

    food dairy in print

  • foundation

    fill out our questionnaire & find your foundation

  • gluten and dairy free

    improving your digestion

  • habitual behaviour

    you are stronger than you think

  • immune system

    what is the immune system

  • increase your metabolism

    burn energy faster

  • inspiration list

    get inspired

  • intermittent fasting

    Intermittent fasting

  • juice detox

    detox your body

  • low carb

    less carbohydrates

  • meal preppen

    the biggest advantage of meal prepping is time

  • meditation

    what meditation is actually good for

  • menopause

    a natural stage in every woman's life

  • mindful living

    do what you do with full attention

  • mini meditations

    completely reset your mindset

  • plant-based diet

    conscious and plant-based nutrition pattern

  • plantbased proteins

    for muscle building and recovery 

  • preference list

    choose for healthy

  • pregnancy and nutrition

    take good care of yourself

  • rebuild - after covid

    recover after covid

  • rheuma

    learning to live and move with rheuma

  • sleep well

    if you have trouble sleeping

  • small steps, big result

    a long lasting change

  • start & motivation

    5 days pure restart

     

  • strong and nutrititious

    return to your strength

     

  • sugarless

    1 month sugarless

     

  • the female cycle

    hormones in balance

  • to feel good

    it's ok if you have a dip

  • vitamins & minerals

    for your healthy jouney

  • yoga nidra

    sleep yoga

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plant based proteïn

Do you eat plant-based or less meat? The most common question is then: how do you get your proteins? We can say with confidence that you can also get enough protein with a plant-based diet. 

The importance of proteins

Proteins are important building blocks for our body, just like carbohydrates and fats. Your body needs proteins for the recovery of your muscles and the production of cells, so it is not wise to get proteins from your diet. 

Sports & proteins

If you are a fanatic athlete, it is of extra importance that you pay close attention to your proteins. Once you have completed a vigorous workout, the emphasis is on recovery and adequate protein intake. It is best to have a protein-rich snack 1 hour after exercise. Read more about sports and proteins in our powerful & nutritious tool.

How much protein do you need?

You need about 1 gram of protein per kilogram of body weight per day. Suppose you weigh 63 kilos, then you need about 63 grams of protein per day. Below you will find the different protein-rich vegetable options listed. 

Beans and legumes
You can vary endlessly with beans and legumes, they are available everywhere and also affordable. The ideal meat substitute. Chickpeas contain 8.86 grams of protein per 100 grams and mung beans contain no less than 23.8 grams of proteins per 100 grams. Chickpeas are also delicious as a snack. For example, make this roasted chickpea snack for in between, or how about a delicious vegan buddha bowl!

Are you already familiar with lupine? Lupine is a legume and is really a vegetable protein source! Lupine is rich in calcium, magnesium and iron. Lupine is low in fat and contains 36.2 grams of protein per 100 grams. You can buy this legume as a meat substitute or as a single bean. 

Quinoa
In general, most grains contain little protein. Quinoa comes from the amaranth family and so is actually a seed. This seed contains the 9 amino acids that are essential for the recovery and growth of our body. Quinoa is also suitable for people who eat gluten-free. This seed contains 8 grams of protein per 100 grams. Replace rice with quinoa in your Asian dishes. Or make our happy quinoa bowl for breakfast. 

Hemp seed
Hemp seed is seen as a complete protein (just like quinoa), which means that hemp seed contains all essential amino acids. 2-3 tbsp hemp seed contains about 11 grams of protein. In addition, the digestibility of protein from hemp is good, even better than proteins from grains, legumes and nuts. Hemp seed can be mixed wonderfully with your salad or as a topping on your cracker.  

Spirulina
Spirulina is a saltwater algae and is rich in high-quality, easily absorbable and digestible proteins. Spirulina consists of more than 50% pure proteins. You can find spirulina in the store in powder form or as a tablet. Mix a teaspoon of spirulina powder with your smoothie, for example. View our juices and smoothie recipes here.

Vegetables
Vegetables also contain proteins. Vegetables rich in proteins include watercress, alfalfa sprouts, spinach, Chinese cabbage, bok choy, asparagus, mustard cabbage, broccoli, marrow cabbage, Brussels sprouts and cauliflower. Compared to other foods, vegetables do not contain much protein, but they do contain a relatively high amount of calories.  

Seaweed
Seaweed is a vegetable, but comes from the sea and is rich in proteins. Especially the nori and brown seaweeds. The protein values ​​fluctuate between 8 grams and 20 grams of protein per 100 grams. Nowadays you can buy dried seaweed at the organic supermarket and you will find more and more seaweed salads.