One cup of cooked brussels sprouts, for example, contains 4 grams of protein and a medium-sized artichoke contains 4.2 grams. One cup of spinach is a little less than 1 gram, but it’s still a protein source that you can add to many delicious meals.
Grains
Hartog loves grains such as corn, millet, quinoa, seitan and whole grains such as brown rice, pasta, or bread for protein intake. A quarter cup of quinoa will contain about 5 to 6 grams of protein, she says. You will also find magnesium, iron, and zinc in quinoa. It’s important to note that you’ll find more nutrients and antioxidants in bitter varieties of quinoa than its sweeter counterparts.
Chia Seeds
They ensure improved blood sugar control and increased fiber intake. A 100 gram serving of chia seeds contains 16.5 grams of protein and 34.4 grams of fiber. They are also high in omega-3 which aids in boosting good heart health.
Soy-Based Foods
Hartog says that soy products, such as soy milk, tofu, and edamame, have also been found to reduce the risk of cardiovascular disease, stroke, and some cancers.
Soy milk makes for a great plant-based alternative to regular milk if you’re lactose-intolerant. It contains 7 grams of protein in a single cup serving. It is also rich in essential nutrients like calcium, vitamin D, and vitamin B12 and contains phytoestrogens that aid in reducing menopausal symptoms.
Tofu, which is made from pressing soy milk into a solid block, contains 17 grams of protein in a 100 grams serving. It is also rich in essential nutrients like calcium, manganese, copper, and selenium.
Dairy
For vegetarians who still like to include dairy products in their diet, Hartog says that foods such as cheese, milk, and yogurt are effective for muscle protein synthesis and contain one of the most essential amino acids, leucine.
Oats & Oatmeal
A 100 gram serving of dry oats contains about 13.2 grams of protein. The health benefits of oats and oatmeal include, but are not restricted to, blood pressure regulation and prevention or control of Type 2 diabetes if you can avoid blood sugar spikes.
Tempeh
A 100-gram serving of tempeh contains approximately 20 grams of protein and has all the nine essential amino acids—something that can’t be found in many plant-based protein alternatives. Since it is fermented, it is great for the gut and allows for easy digestion.
Nutritional Yeast
Consider nutritional yeast an easy way to boost protein in meals and snacks. Nutritional yeast is called a “flavor enhancer,” but it’s actually an incredibly easy protein to digest and tastes fantastic sprinkled on salads, mixed into sauces, or even used as a substitute for cheese. Another favorite? Sprinkled on popcorn, a la the Sakara holiday popcorn. On top of being a great source of protein, it’s also rich in B vitamins (especially vitamin B12) and trace minerals like zinc.
