WHAT YOU NEED TO KNOW:
- There are a number of different plant-based options that can supply you with the protein you need to stay lean and strong.
- Many veggies, legumes, and grains can supply you with a healthy amount of protein.
Many people know that they should eat more protein but they may not know why. Well, protein is an essential micronutrient and an important building block for our bodies. Our bones, muscles, cartilage, skin and blood all require adequate amounts of protein to properly function. In addition, protein helps build lean muscles, keeps you full, and can help improve your energy levels.
When you think of protein, the image of a nice juicy steak may come to mind or even a delicious protein shake that’s perfect after a hard workout. However, there are a number of different plant-based options that can supply you with the protein you need to stay lean and strong.
To help you out, we’ve come up with a list of our favorite Plant-Based Proteins. Now, we’re not saying that you should ditch the meat and head to your local farmers market, rather, we think it’s a great idea to add as much plant-based proteins to your diet as possible. These simple additions can help you trim down and tone up.
We can’t deny that your mom was right when she told you to eat your vegetables, but she may not have known which ones have the highest protein contents.
According to foodmatters.tv, choosing the following veggies could reap around 5-10 grams of protein:
- 1 Avocado- 10 grams
- 1 Cup of Steamed Peas- 9 grams
- 1 Cup of Broccoli- 5 grams
- 1 Cup of Spinach- 5 grams
- 1 Cup of Cooked Kale- 5 grams
- 1 Cup of Cooked Sweet Potato- 5 grams
Spinach and peas are great way to add extra protein to your shakes without compromising the flavor.
The following legumes (technically still vegetables) also contain a good amount of protein:
- 1 Cup of Soybeans- 28 grams
- 1 Cup of Lentils- 18 grams
- 1 Cup Refried Beans- 15.5 grams
- 1 Cup of Garbanzo Beans (or Hummus)- 14.5 grams
- 1 Cup of Pinto, Kidney or Black Beans- 13-15 grams
These grains contain some protein and make for a great base for any meal:
- 1 Cup of Quinoa- 9 grams
- 1 Cup of Steel Cut Oats (similar to oatmeal)- 7 grams
- Sprouted Grain Products- (bread, tortillas, and buns, Usually found in the freezer section) can contain anywhere from 7-10 grams of protein
Non-dairy milks can also supply you with some protein.
- Choose from almond or soy milk which contain 7-9 grams of protein
These Plant-Based Proteins are an easy way to sneak in extra protein with any meal. Your body will thank you by giving you a boost in energy, better muscle recovery, and nice, lean and strong muscles. In addition, you’ll notice a difference in your hair and nails when you boost your protein intake. If you can’t meet your protein goals through dieting you could always use a protein supplement.