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) | Â 227 | Â 15.2 | Â 40.8 | Â 0.9 | Â 1.2 | Â 15 |
| Beans, Kidney | 1 cup (177g) | Â 225 | Â 15.3 | Â 40.4 | Â 0.9 | Â 1.3 | Â 11.3 |
| Beans, Lima | 1 cup (188g) | Â 216 | Â 14,7 | Â 39.3 | Â 0.7 | Â 1.3 | Â 13.2 |
| Beans, Navy | 1 cup (182g) | Â 255 | Â 15 | Â 47.8 | Â 1.1 | Â 1.3 | Â 19.1 |
| Beans, Pinto | 1 cup (171g) | Â 245 | Â 15.4 | Â 44.8 | Â 1.1 | Â 1.1 | Â 15.4 |
| Beans, Refried, Canned | 1 cup (238g) | Â 217 | Â 12.9 | Â 36.3 | Â 2.8 | Â 1 | Â 12.1 |
| Beans, White | 1 cup (179g) | Â 249 | Â 17.4 | Â 44.9 | Â 0.6 | Â 1.4 | Â 11.3 |
| Chickpeas (Garbanzo Beans) | 1 cup (164g) | Â 269 | Â 14.5 | Â 45 | Â 4.2 | Â 1 | Â 12.5 |
| Cowpeas (Black-eyed) | 1 cup (172g) | Â 200 | Â 13.3 | Â 35.7 | Â 0.9 | Â 1 | Â 11.2 |
| Edamame (Soybeans) | 1 cup (155g) | Â 189 | Â 16.9 | Â 15.8 | Â 8.1 | Â 1.2 | Â 8.1 |
| Gemma Pea Protein Isolate | 1 scoop (30g) | Â 120 | Â 24.5 | Â 1.2 | Â 1.8 | Â 2.4 | Â 1.2 |
| Hemp Protein Powder | 1 oz (28g) | Â 113 | Â 12.6 | Â 7 | Â 3.4 | Â 1 | Â 4.8 |
| Lentils | 1 cup (198g) | Â 230 | Â 17.9 | Â 39.9 | Â 0.8 | Â 1.3 | Â 15.6 |
| Peas, Green | 1.5 cups (240g) | Â 187 | Â 12.3 | Â 34.2 | Â 0.6 | Â 0.7 | Â 13.2 |
| Peas, Split | 1 cup (196g) | Â 231 | Â 16.3 | Â 41.4 | Â 0.8 | Â 1.2 | Â 16.3 |
| Soy Milk, Silk Brand | 2 cups (486g) | Â 200 | Â 14 | Â 16 | Â 8 | Â 1.1 | Â 1 |
| Soy Protein Powder, Optimum Nutritions 100% Soy Protein | 1 scoop (31.5g) | Â 120 | Â 25 | Â 2 | Â 1.5 | Â 2 | Â 0 |
| Vegetarian Meatloaf | 3.5 oz (100g) | Â 197 | Â 21 | Â 8 | Â 9 | Â 1.7 | Â 4.6 |
| Veggie or Soy Burgers | 2 patties (140 g total) | Â 248 | Â 22 | Â 20 | Â 8.8 | Â 1.9 | Â 6.8 |
| Wheat Germ, Toasted | 1/2 cup (56g) | Â 216 | Â 16.4 | Â 28 | Â 6 | Â 1.1 | Â 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.
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[1] Table reference: Schuler, L., & Aragon, A. (2015). The Lean Muscle Diet.
Dani Sheriff
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