If you feel that your health is deteriorating, then it is high time for your ‘diet makeover.’This new turn in dieting requires relying less on animal products and much more on plant-based foods.
It can be a great first leap in increasing your daily intake of nutrient-rich whole foods and slowing down on overly-processed ‘food crap.’We know, your first worry about this change is: How are you going to get enough protein from vegetables to keep you going through the day?
Well, you really don’t have to sweat it and digit it—we did the ‘protein math’ for you!Right below we have ordered 20 of the known high protein foods, legumes, nuts, and one special fruit, from highest to the lowest, for your immediate convenience:
Organic edamame (or cooked soybeans)
Protein per 1-cup serving (cooked): 18 g
It is the healthiest appetizer ever! Only a cup’s worth of edamame (or cooked soybeans) makes a huge protein punch. Make sure to pick an organic variety, though, as most soybeans varieties in the U.S. are, unfortunately, genetically-modified and heavily treated with pesticides. So, try edamame in a stir-fry recipe with scallions, asparagus, and egg whites.
Protein per 3 oz serving: 16 g
The organic tempeh is one of the best slightly-processed meat alternatives. It is made by fermenting cooked soybeans, and then shaping it into a dense cake that can be sliced-and-diced and pan-fried like tofu. It is chewy and nutty, and packs significantly more protein and fiber than tofu. Because it has been fermented, it’s easier to digest for some people with GI tract disorders.
Organic tofu high protein snacks
Protein per 3 oz serving: 8-15 g
It is the ‘classic’ vegetarian blank slate made from curdled soymilk that is very delicious when pan-fried, sautéed in a stir-fry, or added to scrambled eggs. Although it is not quite as protein-packed as the tempeh, you may find its taste more agreeable for you. You should opt for organic varieties of tofu to avoid genetically-modified soy and disease-friendly pesticides.
Protein per ½-cup serving: 9 g
They are low in calories, but high in fiber, so high-protein lentils can be transformed into any nutrient-dense ‘meaty’ side dish, dietary burger, or even whipped into a hummus-alike dip. Lentils’ health aid: they have been shown to lower cholesterol and reduce risk of heart disease.
Black beans black-beans
Protein per ½-cup serving (cooked): 7.6 g
Black beans are also packed-full of metabolism-friendly-potassium, heart-healthy fiber, folate, vitamin B6, and a range of phytonutrients. They also make a “killer batch” of black bean brownies!
Protein per ½-cup serving (cooked): 7.3 g
In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis in older adults.
Peanuts or peanut butter
Protein per ¼-cup serving (or 2 tbsp. of peanut butter): 7 g
They are not only great for munching and whipping up classic childhood comfort food, but they are also super versatile. You can even use them in any pizza meal! Most important, they help you eat less at lunch if you consume them at breakfast [it is known as the second-meal effect]. And how about PB and banana?
Protein per 1-cup serving (cooked): 6.5 g
The wild rice is a protein-rich grain you should be ‘shifting’ toward. With its nutty taste and a bit chewy texture, it’s way more satisfying as well. For a stomach comforting cold-weather meal, you can try wild rice casserole with goat cheese and cranberries.
Protein per ½-cup serving: 6 g
They may be intended for chicks, but the chickpeas’ hummus is something about most humans get mouthwatering. A chickpeas’ combo of protein and fiber makes for one of the healthiest dips. Try it slathered on a bread slice instead of mayo, or serve it up with veggie slices.
Protein per ¼-cup serving: 6 g
Almonds, along with their rich protein value, also deliver some ‘serious’ vitamin E amount, which is great for the health of your skin and hair. They also provide 61% of your daily recommended intake of the valuable magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.
Protein per serving of 2 tbsp: 6 g
Unbelievable as it may sound, but the chia holds ‘a ton of protein’ in those tiny-sized seeds, which are also a great source of alpha-linolenic acid (ALA), a type of plant-based omega-3 fatty acid. Plus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them around your digestion-responsible organs.
Protein: 5 g in ¼-cup serving (dry)
Steel-cut oats aren’t only a substantial source of protein! They are much more than that: they have a lower glycemic index than rolled oats. This means they don’t spike blood sugar as much, so you’re in to be more satisfied, and experience fewer cravings after having them. Try them as peach crumble steel-cut oatmeal, or for a veggie protein double-whammy, make a chickpea veggie soup.
Protein: 5 g per ¼-cup serving
In addition to offering a decent protein boost, cashews contain 20% of the recommended intake of magnesium, along with 12% of the recommended intake of vitamin K—which are the 2 essential bone-building nutrients. If you want more of them in your diet of life, just make them e regular snack in-between each meal.
Protein per ¼-cup serving: 5 g
Pumpkin seeds are another rocket-fast way to get a dose of gratifying protein. Indeed, they are full nutrient powerhouses, packing about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber.
Protein in 1 medium-sized white potato: 4 g
Here we go with another ‘stealth’ source of protein! Despite having a bad reputation for being quite ‘washed’ of all nutrition, a medium-sized spud actually contains 4 g of protein, along with about 20% of the recommended daily intake of heart-healthy potassium. Do you need some fun topping ideas? Try baked potatoes with mozzarella cheese, olive oil, lemon juice and some parsley and basil sprinkling. It is a ‘blast meal!’
Protein per ½-cup serving (cooked): 3 g
We understand that 3 g may not sound like a whole lot, but for a green veggie it is. Still, don’t just make a wishy-washy salad and call it a meal. The right way of cooking this green is the key to preserving its excellent protein content.
Protein per ½-cup serving: 2.5 g
Similarly to potatoes, the corn often gets put into the “plants with no redeeming qualities” category, but paired with protein-rich veggies and legumes, it can nicely round off any type of protein-packed, plant-backed dish. Always pick organic [or non-GMO fresh or frozen varieties], as most conventional corn has already been genetically-modified.
Protein per ½ avocado serving: 2 g
The avocado fruit is so deliciously creamy-dreamy and super filling, that, when once tasted, it is long remembered! It is due to its chain of monounsaturated fatty acids and a bit of protein. It is always good for a ‘new spin’ on everyone’s favorite guacamole meal.
Protein per ½-cup serving (cooked): 2 g
This green is an awesome source of fiber, and its protein content is surprising, too (for a veggie anyway). You definitely cannot go wrong when “making over” your usual diet with a vegetable that has been proven to deliver cancer-fighting compounds like sulforaphane. For example, you can increase your broccoli intake with a broccoli-peanut salad mix, which combines 2 protein-packed plants in one simple recipe.
Protein: 2 g per ½-cup serving
These sweet little leafy greens get low marks in the ‘taste department’—especially the frozen variety. However, they truly are nutritional ‘5 stars.’ In addition to protein supply, Brussels sprouts pack ‘hefty’ doses of both vitamin K and potassium.