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:
|Corn (18 g protein!)||Rapini|
200 g of these vegetables will yield you 4+ grams
|Blackberries (a little under 4 g)||Green Beans|
It doesn’t just stop at vegetables. This table displays high protein legumes, lentils, wheat, and nuts. Some are insanely high in protein.
|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.
 Table reference: Schuler, L., & Aragon, A. (2015). The Lean Muscle Diet.
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