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Plant-Based Protein

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The word is spreading: Protein is not exclusive to meat and dairy! In fact, plants are an excellent source of protein too.

Some vegetables, like lentils and legumes are so high in protein that I personally have to eat less of them or I’ll go over my protein requirements for the day — haha!

If you eat three meals a day and add 200 g of vegetables in each meal, that could add up to 12-18 g of extra protein a day. Not only will you feel more satisfied and full, but you’ll be giving your fiber and micronutrient numbers a boost as well. So, before turning to an extra shake to fill your protein requirements, consider adding these vegetables to your meals. Here’s a few to try:

200 g of these vegetable will yield you 6+ grams of protein:

Broccoli Brussel Sprouts
Spinach Kale
Mushrooms Artichoke
Corn (18 g protein!) Rapini


200 g of these vegetables will yield you 4+ grams

Sprouts (bean/alfalfa) Asparagus
Cauliflower Potato
Blackberries (a little under 4 g) Green Beans
Okra Arugula
Beet Greens


It doesn’t just stop at vegetables. This table[1] displays high protein legumes, lentils, wheat, and nuts. Some are insanely high in protein.

Food Serving Size Cal Protein Carbs Fat Leucine Fiber
Beans, Black 1 cup (172g)  227  15.2  40.8  0.9  1.2  15
Beans, Kidney 1 cup (177g)  225  15.3  40.4  0.9  1.3  11.3
Beans, Lima 1 cup (188g)  216  14,7  39.3  0.7  1.3  13.2
Beans, Navy 1 cup (182g)  255  15  47.8  1.1  1.3  19.1
Beans, Pinto 1 cup (171g)  245  15.4  44.8  1.1  1.1  15.4
Beans, Refried, Canned 1 cup (238g)  217  12.9  36.3  2.8  1  12.1
Beans, White 1 cup (179g)  249  17.4  44.9  0.6  1.4  11.3
Chickpeas (Garbanzo Beans) 1 cup (164g)  269  14.5  45  4.2  1  12.5
Cowpeas (Black-eyed) 1 cup (172g)  200  13.3  35.7  0.9  1  11.2
Edamame (Soybeans) 1 cup (155g)  189  16.9  15.8  8.1  1.2  8.1
Gemma Pea Protein Isolate 1 scoop (30g)  120  24.5  1.2  1.8  2.4  1.2
Hemp Protein Powder 1 oz (28g)  113  12.6  7  3.4  1  4.8
Lentils 1 cup (198g)  230  17.9  39.9  0.8  1.3  15.6
Peas, Green 1.5 cups (240g)  187  12.3  34.2  0.6  0.7  13.2
Peas, Split 1 cup (196g)  231  16.3  41.4  0.8  1.2  16.3
Soy Milk, Silk Brand 2 cups (486g)  200  14  16  8  1.1  1
Soy Protein Powder, Optimum Nutritions 100% Soy Protein 1 scoop (31.5g)  120  25  2  1.5  2  0
Vegetarian Meatloaf 3.5 oz (100g)  197  21  8  9  1.7  4.6
Veggie or Soy Burgers 2 patties (140 g total)  248  22  20  8.8  1.9  6.8
Wheat Germ, Toasted 1/2 cup (56g)  216  16.4  28  6  1.1  8.5


Get experimental with your protein! We would LOVE to see what amazing meals and recipes you make that have a high quantity of plant-based protein. Share with us online using #TeamWAG.

[1] Table reference: Schuler, L., & Aragon, A. (2015). The Lean Muscle Diet.

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Posted by Dani Sheriff
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Dani is the Project Director at WAG and has been a member since 2015. She is dedicated to creating amazing content for WAG clients and perfecting the client experience outside of coaching.

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