Green peas
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don't like peas as a side dish, try blending them into a pesto, "I blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese and serve over linguine,". "It's one of my all-time favorite meat-free meals!"
Quinoa
Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") Plus, it's amazingly versatile: Quinoa can be added to soup or vegetarian chili during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and vinaigrette to make a refreshing summer salad.
Nuts and nut butter
All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein, says Penner: "Look for brands with as few ingredients as possible—just nuts and maybe salt," she says. "Skip the ones with hydrogenated oils or lots of added sugar."
Beans
There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!). And you don't have to make beans from scratch to reap their nutritional benefits, says Christine Gerbstadt, MD, RD, author of Doctor's Detox Diet. "If you want to buy them dried and soak them overnight before you cook them, that's fine," she says. "But it's also perfectly okay—and much easier—to buy them canned, rinses them, and heats them up over the stove."
Chickpeas
Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.
"You can make a really great meal with some whole-wheat flatbread, some veggies, and some homemade hummus," says Gerbstadt. "Just toss a can of chickpeas in the blender with some herbs and some tahini or walnut oil and you're good to go."
Leafy greens
Vegetables don't have nearly as much protein as legumes and nuts, Gerbstadt says, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber. "If someone is eating a lot of vegetables—and a wide variety of different types of vegetables—it will certainly add up to a good amount of amino acids," she adds. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.
Sesame, sunflower and poppy seeds
Don't discount the other seeds in your pantry, either; the more familiar varieties are also high in protein and healthy fats, says Gerbstadt. (Per volume, sunflower seed kernels contain the most protein—7.3 grams per quarter cup—followed by sesame seeds and poppy seeds at 5.4 grams each.) Try thinking of outside-the-box ways to add more seeds to your diet, Gerbstadt says: "Instead of saving poppy seeds for once a year for your holiday bread, try adding them to a vinaigrette," she suggests.
Unsweetened cocoa powder
Bet you didn't know you can get protein from chocolate! Unsweetened cocoa powder—the type used in baking or making hot chocolate from scratch—contains about 1 gram of protein per tablespoon. The powder is bitter all by itself, however, so most recipes call for lots of sugar and fat (usually butter or other dairy), as well. Stick with nonfat (or almond milk) and choose calorie-free sweeteners for a healthy, low-cal hot cocoa, or add it to air-popped popcorn (along with sugar, allspice, and cayenne pepper) for a sweet and spicy whole-grain treat.
Foods in the legume family are good sources of vegetarian protein, and peas are no exception: One cup contains 7.9 grams—about the same as a cup of milk. (For the record, women should get about 46 grams of protein per day, and men need about 56.) If you don't like peas as a side dish, try blending them into a pesto, "I blend frozen peas, toasted pine nuts, fresh mint, olive oil, and Parmesan cheese and serve over linguine,". "It's one of my all-time favorite meat-free meals!"
Quinoa
Most grains contain a small amount of protein, but quinoa—technically a seed—is unique in that it contains more than 8 grams per cup, including all nine essential amino acids that the body needs for growth and repair, but cannot produce on its own. (Because of that, it's often referred to as a "perfect protein.") Plus, it's amazingly versatile: Quinoa can be added to soup or vegetarian chili during winter months, served with brown sugar and fruit as a hot breakfast cereal, or tossed with vegetables and vinaigrette to make a refreshing summer salad.
Nuts and nut butter
All nuts contain both healthy fats and protein, making them a valuable part of a plant-based diet. But because they are high in calories—almonds, cashews, and pistachios for example, all contain 160 calories and 5 or 6 grams of protein per ounce—choose varieties that are raw or dry roasted. Nut butters, like peanut and almond butter, are also a good way to get protein, says Penner: "Look for brands with as few ingredients as possible—just nuts and maybe salt," she says. "Skip the ones with hydrogenated oils or lots of added sugar."
Beans
There are many different varieties of beans—black, white, pinto, heirloom, etc.—but one thing they all have in common is their high amounts of protein. Two cups of kidney beans, for example, contain about 26 grams (almost the same as a Big Mac, which has 25 grams!). And you don't have to make beans from scratch to reap their nutritional benefits, says Christine Gerbstadt, MD, RD, author of Doctor's Detox Diet. "If you want to buy them dried and soak them overnight before you cook them, that's fine," she says. "But it's also perfectly okay—and much easier—to buy them canned, rinses them, and heats them up over the stove."
Chickpeas
Also known as garbanzo beans, these legumes can be tossed into salads, fried and salted as a crispy snack, or pureed into a hummus. They contain 7.3 grams of protein in just half a cup, and are also high in fiber and low in calories.
"You can make a really great meal with some whole-wheat flatbread, some veggies, and some homemade hummus," says Gerbstadt. "Just toss a can of chickpeas in the blender with some herbs and some tahini or walnut oil and you're good to go."
Leafy greens
Vegetables don't have nearly as much protein as legumes and nuts, Gerbstadt says, but some do contain significant amounts—along with lots of antioxidants and heart-healthy fiber. "If someone is eating a lot of vegetables—and a wide variety of different types of vegetables—it will certainly add up to a good amount of amino acids," she adds. Two cups of raw spinach, for example, contain 2.1 grams of protein, and one cup of chopped broccoli contains 8.1 grams.
Sesame, sunflower and poppy seeds
Unsweetened cocoa powder
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