You already know that protein is an important part of ahealthy, balanced diet. But when you don’t eat a lot of meat, it can feel difficult to get in your recommended daily intake of protein. (The amount of protein you need will vary depending on a several factors, but protein should generally make up10 to 35 percentof your day’s total calories.) Whether you’re a vegetarian, vegan or just an occasional meat-eater, there’s good news: You can get just as much protein as all the carnivores out there. Start by chowing down these seven foods.
1. BLACK BEANS.
They contain15g of proteinin just a 1-cup serving, more than the amount in achicken drumstick. Not only are black beans a great source of protein, but they’re also an excellent source of fiber and vitamins and minerals—plus they’re low in fat and have no cholesterol. Use them instead of chicken in aquesadilla.
2. LENTILS.
Much like beans, lentils check some important boxes for herbivores. One cup of cooked lentils has nearly18g of protein— more than the amount in ahamburger— and also contains a lot of fiber, vitamins, and minerals. Thiscurried red lentil soupis ready in about an hour.
3. TEMPEH.
A fermented soybean product, tempeh is a tasty substitute for bacon or chicken. In fact, a cup of tempeh has about33g of protein; by comparison, a slice of bacon has just under4g of protein. Try asmothered tempeh sandwich.
4.SOYBEAN.
Soybeans take on many forms and are rich in amino acids and B vitamins. One cup of soybeans has about31g of protein, more than a4-ounce turkey burger. Use them in theseedamame quinoa burgers.
5. QUINOA.
Consider quinoa the king of protein-filled grains. Just ½ cup cooked quinoa contributes about4 grams of protein. And it’s versatile: It can be used in cookies, bars, salads, bowls and more; try it in thesealmond butter-quinoa blondies.
6.SPINACH.
No wonder a can of spinach made Popeye’s muscles bulge – just one cup is equivalent to nearly5 grams of protein. What’s more: This popular green is a fantastic source of folate, important for healthy cells andreproductive health. No need for protein powder when you’ve got spinach in yoursmoothie.
© Meredith Corporation. All rights reserved.
I'm a nutrition enthusiast with a deep understanding of the importance of protein in a balanced diet. My expertise extends beyond theoretical knowledge to practical applications and a keen awareness of the nutritional needs of different individuals. Now, let's delve into the concepts mentioned in the article about protein-rich foods for those who don't consume much meat.
-
Black Beans:
- Protein Content: 15g in a 1-cup serving, surpassing that of a chicken drumstick.
- Additional Benefits: Rich in fiber, vitamins, and minerals. Low in fat and cholesterol-free. Ideal substitute for chicken in various dishes.
-
Lentils:
- Protein Content: Nearly 18g per cup of cooked lentils, exceeding the protein content in a hamburger.
- Additional Benefits: High in fiber, vitamins, and minerals. A versatile ingredient, as seen in the curried red lentil soup mentioned.
-
Tempeh:
- Protein Content: About 33g per cup, making it a substantial protein source compared to bacon.
- Usage: Tasty substitute for bacon or chicken, as suggested in a smothered tempeh sandwich.
-
Soybeans:
- Protein Content: Approximately 31g per cup, surpassing the protein content of a 4-ounce turkey burger.
- Rich in: Amino acids and B vitamins. Adaptable in various forms, like in soybean quinoa burgers.
-
Quinoa:
- Protein Content: ½ cup of cooked quinoa provides about 4 grams of protein.
- Versatility: Can be used in diverse recipes, including cookies, bars, salads, and bowls, exemplified by almond butter-quinoa blondies.
-
Spinach:
- Protein Content: Nearly 5 grams in just one cup.
- Additional Benefits: Excellent source of folate, crucial for healthy cells and reproductive health. A convenient addition to smoothies for a protein boost.
These plant-based sources not only meet protein requirements but also offer a range of essential nutrients, showcasing that a well-balanced and protein-rich diet can be achieved without relying heavily on meat.
