Plant Sources of Protein
Have you ever heard that eating vegetarian would mean you don’t get enough protein? Well, we are here to dispel that rumor! Plenty of foods contain protein, not just animal sources of meat, poultry, fish, dairy, and egg.
The average person needs .8 g protein per kg of body weight. For a 140lb person, that equals out to about 50g protein per day1. Some external factors can affect this number such as activity level, medical conditions, and more but most people can reach their protein needs with ease.
Below is a list of some good sources of plant-based protein, mix them together or have them alone. Either way, you can create some delicious high protein dishes out of these plant-based foods! 2
Beans: around 15g per cup cooked. Famous for their high protein content, beans are also an excellent source of fiber. When combined, protein and fiber lead to a more filling meal which can lead to less mindless snacking
Lentils: around 17g of protein per cooked cup of lentils, they are often found in soup or used as a side with grains. When combined with grains, these are complete proteins. Plus, dry lentils only take around 15 minutes to cook!
Nuts & Seeds: 4-5 g per oz, these protein-packed snacks are portable and flavorful. Enjoy them on their own or mixed in with fruit & yogurt, salads, trail mix, or avocado toast! The versatility of these is endless!
Edamame: containing around 20g per cup of fresh edamame. These are an excellent addition to salads as they are a complete protein and full of vitamins and minerals.
Peas: around 10g protein per cooked peas. A lot of people don’t like peas, but maybe you just haven’t tried them in a way that you like! Try this recipe for a flavorful crunchy version that works great on top of salads.
Ingredients:
- 1 lb bag of frozen peas, thawed and drained
- 1 tbsp Olive oil
- ¼ tsp Salt
- ¼ tsp Pepper
- 1 tsp Garlic powder
- ¼ tsp Chili powder
- ½ tsp Red chili flakes
Directions:
- Toss peas in olive oil, salt, pepper garlic powder, chili powder and red chili flakes
- Place on sheet pan, spread peas evenly on pan
- Put in a 400 degree oven for 8-10 minutes or until browned but not burned
- Remove and let cool
Quinoa: around 8g protein per cup. Increasing in popularity, and for good reason, this grain is a complete protein and great in salads, soups, entrée dishes, and more. Can be used in place of rice in your favorite dishes for an extra boost of protein
Broccoli: around 5g protein per cup, cooked. Broccoli heads get all the hype but don’t forget about the stalk! It’s full of vitamins, minerals, and fiber
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