Protein Power: 5 Protein-Packed Foods


protein power

As a vegetarian, I’m always looking for interesting sources of protein that don’t rely on animals. If you’re wanting to round out your protein intake and shy away from a steak or sushi tonight, try these 5 sources of protein today.

  1. Nuts and Seeds: Nuts and seeds are filling and in addition to containing protein, also contain healthy fats and fibers. Almonds and pistachios contain 5-7 grams of protein per ounce. If you keep your portions in check, nuts are said to help regulate weight loss, as they help you feel full longer.
  2. Dairy: A cup of milk contains 8 grams of protein. Greek yogurt rocks tone charts with 15-20 grams in a serving. In addition to protein, dairy contains calcium, and yogurts also contain probiotics, which help boost your immunity.
  3. Beans: A cup of beans contains 12-16 grams of protein. In addition to this healthy dose of protein, beans contain soluble fiber, which help promote a healthy digestive system and may also reduce certain types of cancer.
  4. Quinoa: Quinoa is a healthy plant source of protein. However, you should combine your quinoa with beans to create a complete protein.
  5. Whole soy: Soy has received a mixed rap over the last decade. Soybeans, however, offer a great source of protein. One half-cup contains 34 grams of protein. In addition, whole soy is a complete protein. Look for unprocessed soy foods, including tempeh, roasted soy beans and tofu vs. veggie burgers or soy dogs, which contain soy protein isolate not whole soy. Soy protein isolate is missing the fiber from the whole plant.

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Melissa, Editorial Director

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