When you think of protein, you probably think of meat or other animal products. But there are many powerful plant-based foods with protein to be found. This article describes just a few of these foods, their benefits, and some ideas on how you can add them to your diet.
1. Chick peas: Just one 7-oz. serving of chick peas gives you 16.0 grams of protein. The average woman requires 46-50 grams of protein daily, so this serving of chick peas provides approximately 1/3 of that.
Try a chickpea stir-fry with a 15-oz. can of chickpeas, 3 cups of bok choy greens, 1 cup of sliced carrots, ½ cup of chopped onion, and a Tbsp of garlic. Stirfry all ingredients until cooked through, then drizzle with a small amount of peanut oil with a touch of sea salt for taste. Delicious!
2. Baked beans: Most of us are familiar with baked beans from holiday cookouts, but you may not know that this dish is a powerhouse source of protein. An 8oz serving of protein provides you with 11.5 grams of protein.
3. Tofu: Made from soybeans, tofu is a versatile meat or dairy substitute because it takes on the flavors of whatever dish in which it is used, from main dishes like lasagna to desserts like cheesecake. Each 5 oz serving of tofu gives you 10.3 grams of protein.
4. Lentils: Another of the potent plant foods with protein are lentils. These legumes come in a variety of colors from green to yellow to brown. A small 4¼ oz serving packs 9.1 grams within it. Lentils are delicious in soups or stews. You can also use them as a meat substitute in a vegetarian meat loaf.
5. Soy milk: Drink ½ pint of soy milk and you help yourself to 8.2 grams of protein. Drink it plain or use one of the flavored varieties like vanilla or chocolate blended with yogurt and frozen fruit to create a delicious fruit smoothie.
6. Muesli: Muesli is a common breakfast cereal and is a hearty mix of rolled oats, fruits, nuts and seeds. A 2 ¼ oz serving of muesli provides 7.7 grams of protein. Add soy milk to your muesli and heat it to enjoy a warm breakfast treat.
7. Peanuts: Peanuts are the final of the potent foods with protein. A 1oz serving of peanuts pack 7.3 grams of protein. Roasted peanuts are an ideal snack. However, watch your serving sizes carefully; in addition to protein, they also are high in fat. A 1 oz serving of peanuts is around 25 nuts.
Consider replacing some of the animal-based foods with protein in your current diet with plant-based sources. While some of the plant-based sources have fat in them, it is of the heart healthy non-saturated variety. In contrast, animal-based sources of protein contain saturated fat, which is the hard, dangerous fat that contributes to coronary artery disease.
If you are watching your weight, plant-based sources of protein also contain fiber and tend to be generally lower in calories. These foods help you feel fuller on fewer calories. With these benefits, you’ll agree that these seven foods would be a wise addition to your diet.
