You already know that protein is an important part of ahealthy, balanced diet. But when you don’t eat a lot of meat, it can feel difficult to get in your recommended daily intake of protein. (The amount of protein you need will vary depending on a several factors, but protein should generally make up10 to 35 percentof your day’s total calories.) Whether you’re a vegetarian, vegan or just an occasional meat-eater, there’s good news: You can get just as much protein as all the carnivores out there. Start by chowing down these seven foods.
1. BLACK BEANS.
They contain15g of proteinin just a 1-cup serving, more than the amount in achicken drumstick. Not only are black beans a great source of protein, but they’re also an excellent source of fiber and vitamins and minerals—plus they’re low in fat and have no cholesterol. Use them instead of chicken in aquesadilla.
Much like beans, lentils check some important boxes for herbivores. One cup of cooked lentils has nearly18g of protein— more than the amount in ahamburger— and also contains a lot of fiber, vitamins, and minerals. Thiscurried red lentil soupis ready in about an hour.
3. TEMPEH.
A fermented soybean product, tempeh is a tasty substitute for bacon or chicken. In fact, a cup of tempeh has about33g of protein; by comparison, a slice of bacon has just under4g of protein. Try asmothered tempeh sandwich.
Consider quinoa the king of protein-filled grains. Just ½ cup cooked quinoa contributes about4 grams of protein. And it’s versatile: It can be used in cookies, bars, salads, bowls and more; try it in thesealmond butter-quinoa blondies.
6.SPINACH.
No wonder a can of spinach made Popeye’s muscles bulge – just one cup is equivalent to nearly5 grams of protein. What’s more: This popular green is a fantastic source of folate, important for healthy cells andreproductive health. No need for protein powder when you’ve got spinach in yoursmoothie.
One myth about protein is that the human body can only absorb or us 30g protein in one go. People who believe this say that if you eat anything more than 30g of the macronutrient protein in one meal, the rest will either turn to fat or will be excreted through urine.
One myth about protein is that the human body can only absorb or us 30g protein in one go. People who believe this say that if you eat anything more than 30g of the macronutrient protein in one meal, the rest will either turn to fat or will be excreted through urine.
A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.
Proteins. Nuts are a rich source of proteins and essential amino acids as indicated by the USDA National Nutrient Database for Standard Reference [10] and as presented in Table 1. The major sources of proteins are peanuts, almonds, and pistachios, while chestnuts are the poorest in proteins.
The good news is there's a wide variety of plant-based foods that contain adequate amounts of protein. Plant protein sources are also filled with fiber, vitamins, minerals, and antioxidants – plus they're naturally low in saturated fat and contain no cholesterol.
1. Lentils. Lentils, also called daal, is a popular addition to an everyday meal in India. Each cup of lentils contains about 18 g of protein making it an excellent source of vegetarian protein.
More specifically, hummus provides close to 8 grams of protein per serving, making it prime for a midday power boost that can help you stave off hunger pangs and avoid overeating throughout the day. Pair it with broccoli for a powerful, protein-packed punch.
Tempeh. In Pascale's opinion, the “foremost” protein source for vegans and vegetarians is tempeh, which she describes as a fermented alternative to tofu that's made with a whole soybean. ...
Introduction: My name is Nathanael Baumbach, I am a fantastic, nice, victorious, brave, healthy, cute, glorious person who loves writing and wants to share my knowledge and understanding with you.
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