As the protein is an essential nutrient, which multiple functions in the body, everyone needs protein in the diet in a proper amount – daily doses.
What is the daily dose?
According to the experts, for most people, a daily dose is around 0.8-1g of protein per 1kg of the body weight. Our daily protein requirements are easily achieved by a healthy, balanced diet because consuming too much protein can lead to health problems such as an increased risk of osteoporosis and kidney problems.
If you are jumping on the vegan trend, in order to lighten your carbon footprint, relying less on animal products can be a great first step. In the article below, we offer you 20 of the highest-protein veggies, minimally processed meat alternatives, legumes and another plant – based foods.
1) Organic Edamame
Protein amount: 18 g per 1-cup serving (cooked)
It is ranked as the healthiest appetizer ever. In selecting the right type, it is important to pick an organic variety, because there are many genetically modified and heavily treated with pesticides. It is recommended to try Edamame with Asparagus, Egg and Scallions.
2) Organic Tempeh
Protein amount: 16 g per 3 oz (serving)
The organic Tempeh is received by fermenting organic cooked soybeans. It can be shaped into a certain cake that can be pan-fried and sliced like tofu. It’s chewy, nutty, and packed with a significantly more protein and fiber than tofu. It can be used for preparing amazing Tempeh Meatballs.
3) Organic Tofu
Protein amount: 8 to 15 g per 3 oz (serving)
This is a classic vegetarian food made from coagulated soy milk that’s wonderful pan-fried and scrambled. It has less protein than tempeh and its taste may be more tolerable. Like with the other food you should determine for organic varieties to avoid GMO and pesticide soy. Learn how to prepare tofu.
Protein amount: 9 g per ½-cup serving
Lentils are low in calories, high-protein and high-fiber vegetable. You can include it in a veggie burger, nutrient-dense side dish, or even whipped into a hummus-like dip. In addition, it can be used to lower cholesterol and reduce the risk of heart disease. Recommended to prepare Wild Mushroom Lentil Burgers.
5) Black Beans
Protein amount: 7.6 g per ½-cup serving (cooked)
Black beans are rich in heart-healthy fiber, folate, potassium, a range of phytonutrients and vitamin B6. Used for preparing the black bean brownies.
6) Lima Beans
Protein amount: 7.3 g per ½-cup serving (cooked)
It is very rich in protein, as well as amino acid leucine, which may play a big role in healthy muscle synthesis among older adults.
7) Peanuts or Peanut Butter
Protein amount: 7 g per ¼-cup serving
Peanuts and peanut butter are super for different kind of food, great for whipping and crunching up childhood comfort food, but can be even used in a pizza! They can be consumed for breakfast—also known as the second meal.
8) Wild Rice
Protein amount: 6.5 g per 1-cup serving (cooked)
Wild rice is the protein-rich grain with a nutty taste and slightly chewy texture. For a cold-weather meal, is recommended wild rice casserole with goat cheese and cranberries.
Protein amount: 6 g per ½-cup serving
The hummus and other foods prepared of chickpeas, combining of protein and fiber make it very healthy. Can be used on sandwich bread in place of mayonnaise, or serve up one of these four ridiculously tasty hummus recipes.
Protein amount: 6 g per ¼-cup serving
Besides in protein, almonds are rich in vitamin E, which is great for the health of your hair and skin. In addition, they provide 61% of your daily recommended intake of magnesium that helps in soothing PMS-related cramps, curbing sugar cravings, boosting bone health, and easing muscle soreness and spasms.
11) Chia Seeds
Protein amount: 6 g per 2 tablespoons
Chia contains a plenty of protein, which is also a great source of plant-based omega-3 fatty acid and alpha-linolenic acid (ALA). Omega-3 helps to stimulate the satiety hormone leptin, which enhancing body to burn fats instead of storing them.
12) Steel-Cut Oatmeal
Protein amount: 5 g in ¼-cup serving (dry)
Besides, the steel-cut oats are a solid source of protein, they also have a lower glycemic index. They don’t spike blood sugar and help to be more satisfied and experience fewer cravings after eating them. We recommend you to try Peach Crumble Steel-Cut Oatmeal.
Protein amount: 5 g per ¼-cup serving
They are rich in protein, contain about 20% of the recommended intake of magnesium and 12% of the recommended intake of vitamin K. These elements are essential bone-building nutrients. Check out these 8 Delicious Things You Can Do with Cashews.
14) Pumpkin Seeds
Protein amount: 5 g per ¼-cup serving
Pumpkin seeds are full of satiating protein, packed with magnesium, immune-boosting zinc and plant-based omega-3, which help to ease you into a restful sleep. It is recommended to try these 7 Delicious New Ways to Use Pumpkin Seeds.
Protein amount: 4 g in 1 medium white potato
They are a significant source of protein, along with about 20% of the recommended daily intake of heart-healthy potassium. Recommended to try these 10 Mind-Blowing Baked Potato Recipes.
Protein amount: 3 g per ½-cup serving (cooked)
Maybe 3g is not a lot, but for a green veggie, it is. Recommended to try it out in this Spinach Mac ‘N Cheese.
17) Organic Corn
Protein amount: 2.5 g per ½-cup serving
Like potatoes and legumes, corn is packed with protein. You should be sure that you pick organic or non-GMO fresh or frozen varieties. Recommended to try it in this easy Sweet Corn and Butternut Squash Succotash.
Protein amount: 2 g per ½ avocado
This creamy, dreamy, and super filling contains monounsaturated fatty acids and protein. Recommended to try it in this Avocado Mojito Smoothie.
Protein amount: 2 g per ½-cup serving (cooked)
Broccoli is great source of fiber and protein. They are proven to deliver cancer-fighting compounds like sulforaphane. Try Broccoli Peanut Salad, which combines two protein-packed plants in one simple recipe.
20) Brussels Sprouts
Protein amount: 2 g per ½-cup serving
In addition to protein, Brussels sprouts are packed with potassium and vitamin K.