As a Fire Heart, most of your diet should be plant-based. All vegetables, grains, nuts and seeds contain the essential nutrient protein. Our bodies require protein to build cells, organs and muscles. There is a common misconception that one cannot obtain necessary protein intake without meat; however there are plenty of protein-rich sources other than meat. Focus on including a variety of plant protein sources in your diet including grains, legumes, fruits and vegetables. 

Aim for half a gram of protein for each pound of body weight. For example, about 70 grams of protein per day for a 140-lb woman.

High protein plants

  • Tempeh (4 oz), 41 g
  • Lentils (1 cup, cooked), 18 g
  • Black beans (1 cup, cooked), 15 g
  • Chickpeas (1 cup, cooked), 12 g
  • Edamame (½ cup, cooked), 11 g
  • Tofu (4 oz), 10 g
  • Green peas (1 cup, cooked), 9 g
  • Quinoa (1 cup, cooked), 8 g
  • Peanut Butter (2 tbsp), 8 g
  • Soy milk (1 cup), 8 g
  • Egg (1 large, cooked), 7.5 g
  • Cheddar cheese (1 oz), 7 g
  • Wheat bread (2 slices), 7 g
  • Almonds (1 oz), 6 g
  • Yogurt (6 oz), 6 g
  • Spinach (1 cup, cooked), 5 g
  • Broccoli (1 cup, cooked), 4 g

Salads made of greens, grains, fruits and veggies are a great option for Fire individuals. There are endless flavor possibilities when you mix and match herbs and spices creatively. Many seasoning blends sold today include chemical additives and sodium, so we suggest you avoid them and become familiar with the tastes of both fresh and dried herbs. Herbs and spices not only naturally enhance foods without the harmful chemical additives – they are also packed with antioxidants and phytonutrients. 

Add Umami 

“Umami” is the fifth flavor alongside salty, sweet, bitter and sour. Umami is the savory flavor often associated with meat. A few vegetables naturally provide umami flavor: mushrooms, soybeans, miso and other fermented foods, tomatoes, potatoes and sea vegetables.

We have provided some menu suggestions that can easily be transformed using different herbs and spices. Feel free to experiment until you find your own favorite flavors. A quick blend of your favorite ingredients can create a sauce or transform your hummus for added flavor and nutrition.

Sample Menu for Fire Heart 

Breakfast: Quinoa Veggie Scramble, add diced mushrooms

Snack: Hummus, add roasted red peppers or fresh basil

Lunch: Mediterranean Lentil Salad

Dinner: White Bean Stuffed Portobello

Creamy Roasted Red Pepper Sauce over Zoodles

Back to…

Heart Health: Series 3

Don’t forget to check off the series items as you complete them!

Up Next…

Yoga for Healthy Circulation