If you are trying to eat less meat in your diet but worried about getting your protein then make sure you pile your plate full of the following:
- Lentils- In addition to 18 grams of protein per cup (cooked), this legume offers 16 grams of fiber (nearly two-thirds of your daily need); more than a third of your daily iron requirement; and 90 percent of your daily folate needs.
- Quinoa- This is an up and coming food that is packed with protein and very filling.
- Peanut butter and other nut butters (like almond or cashew) have the same protein level as the nuts they come from by weight.
- Peas (Green) These pack a protein punch—8 grams of protein per cup (raw) in addition to 7 grams of fibre per cup.
- Broccoli- we are always shouting about this one…It contains 3 grams of protein per cup (raw), all of your daily vitamin C and K intake, and 8 percent of your daily potassium intake.
- Kale- While preparation style changes the amount of nutrients available to the body for absorption, it doesn’t alter the amount of protein your body will receive. Kale, like most leafy greens, has about 2 to 4 grams of protein per 2 cups raw, or half a cup cooked. Bonus: It’s also high in vitamins A, B, C, and K.
- Plain Greek Yogurt- Greek yogurt offers 8 grams of protein per cup, but be wary of the flavored kind which can pack extra sugar.
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