Fuel your runs with vegetarian protein from foods like broccoli, potatoes, cashews, minimally processed options like tempeh, and more.
Brussels Sprouts 2 grams of protein in ½-cup These little green guys get a bad rap in the taste department—especially the frozen variety—but they’re actually nutritional superstars.
In addition to protein, brussels sprouts pack hefty doses of potassium and vitamin K. Broccoli 2 grams of protein in ½-cup Broccoli’s not only an awesome source of fiber, its protein content is surprising, too . And you can’t go wrong with a vegetable that’s been proven to deliver cancer-fighting compounds like sulforaphane.
Avocado 2 grams of protein in ½ avocadoThis fruit is creamy, dreamy, and super filling, thanks to its bend of monounsaturated fatty acids and a bit of protein. For a new spin on everyone’s favorite guacamole ingredient, you can even make it into a smoothie.
Corn 2.5 grams of protein in ½-cup Like potatoes, corn often gets put into the “plants with no redeeming qualities” category, but paired with protein-rich veggies and legumes, it can nicely round out a protein-packed plant-based dish. Pick organic or non-GMO fresh or frozen varieties, though, as most conventional corn has been genetically modified. Spinach 3 grams of protein in ½-cup Sure, 3 grams may not sound like a lot, but for a green veggie it is.
Still, don’t just make a salad and call it a day. Cooking this green is the secret to upping its protein content. Potatoes 3 grams of protein in 1 medium white potatoAnother stealth source of protein! Despite having a reputation for being pretty much devoid of all nutrition, a medium-sized spud actually contains a good bit of protein, along with about 20 percent of the recommended daily intake of heart-healthy potassium, per The Alliance for Potato Research & Education.
Pumpkin Seeds 9 grams of protein in ¼-cupPumpkin seeds aren't just a super convenient way to get a dose of satiating protein, they're total nutrient powerhouses. The snack contains about half the recommended daily intake of magnesium, along with immune-boosting zinc, plant-based omega-3s, and tryptophan—which can help ease you into a restful slumber.
Cashews 5 grams of protein in ¼-cup In addition to a decent protein punch, cashews are a great way to increase your magnesium intake, according to UCLA Health. They’re also high in vitamin K, so it’s an ideal for those looking to support bone density. Steel-Cut Oats 5 grams of protein in ¼-cup Steel-cut oats aren’t just a solid source of protein; they also have a lower glycemic index than rolled oats.
This means they don’t spike blood sugar as much, so you’re likely to be more satisfied and experience fewer cravings after eating them. Chia Seeds 5 grams of protein in 2 tablespoonsChia packs a ton of protein in those pint-sized seeds, which are also a great source of alpha-linolenic acid , a type of plant-based omega-3 fatty acid. Bonus: Omega-3s help stimulate the satiety hormone leptin, which signals your body to burn these fats instead of storing them.
Almonds 7 grams of protein in ¼-cupAlong with protein, almonds deliver some serious vitamin E, which is great for the health of your skin and hair. They also provide magnesium, which can help curb sugar cravings, soothe PMS-related cramps, boost bone health, and ease muscle soreness and spasms.
Chickpeas 6 grams of protein in ½-cup Permission to eat all the hummus—well, maybe not all of it, but the combo of protein and fiber in chickpeas make for one healthy dip. Try it slathered on sandwich bread in place of mayo, or serve up a tasty hummus recipe with veggie slices. Wild Rice 6.5 grams of protein in 1-cup Move over, quinoa. Wild rice is the protein-rich grain you should be gravitating toward.
With a nutty taste and slightly chewy texture, it’s way more satisfying, too. For a comforting meal, try something like a wild rice casserole. Peanuts and Peanut Butter 7 grams of protein in ¼-cup Not only are peanuts and peanut butter great for munching and whipping up classic childhood comfort food, they’re also super versatile.
They’ve also been shown to help you eat less at lunch if you consume them at breakfast—aka the second-meal effect. PB and banana, anyone? Lima Beans 6.6 grams of protein in ½-cup In addition to filling protein, lima beans contain the amino acid leucine, which may play a big role in healthy muscle synthesis among older adults. They’re often used in Southern and Mediterranean dishes, like soups, salads, and bakes.
Black Beans 7.6 grams of protein in ½-cup Black beans are also packed with heart-healthy fiber, potassium, folate, vitamin B6, and a range of phytonutrients. They also make a killer batch of black bean brownies! Lentils 9 grams of protein in ½-cup Low-cal, high-fiber, and high-protein lentils can be morphed into a nutrient-dense side dish, veggie burger, or even whipped into a hummus-like dip. They’ve been shown to lower cholesterol and reduce risk of heart disease.
Tofu 12 grams of protein in 3 ouncesAh, tofu, the classic vegetarian blank slate made from curdled soy milk. It’s wonderful pan-fried, sautéed in a stir-fry, and even scrambled. Though it’s not quite as protein-packed as other meat alternatives , its taste may be more tolerable. Opt for organic varieties to avoid genetically modified soy and funky pesticides.
Tempeh 16 grams of protein in 3 ouncesTempeh is made by fermenting cooked soybeans and shaping it into a dense cake that can be sliced and pan-fried like tofu. It’s nutty, chewy, and packs significantly more protein and fiber than tofu—and some find it easier to digest because it’s fermented. Soybeans 29 grams of protein in 1-cup Talk about healthiest appetizer ever—just a cup’s worth of edamame packs a huge protein punch.
Be sure to pick an organic variety, though, as most soybeans in the US are genetically modified and heavily treated with pesticides.
High Protein Plant Foods List High Protein Vegetarian Foods Plant-Based Endurance Nutrition Plant-Based Protein For Runners Protein Sources Vegetarian Vegetarian Diet For Runners Vegetarian Runner Protein
United States Latest News, United States Headlines
Similar News:You can also read news stories similar to this one that we have collected from other news sources.
XRP Back at Highest 3-Month Values in Payments Following 1.7 Million Threshold BreakthroughXRP's performance on the network is quite surprising, considering the lack of action on the actual market.
Read more »
Simple rule for high-protein snacking helps nutritionist hit 100g goalBusiness Insider tells the global tech, finance, stock market, media, economy, lifestyle, real estate, AI and innovative stories you want to know.
Read more »
6 Best Chick‑fil‑A Foods You Should Order, According to ChefsYour ultimate source for expert nutrition tips and health advice, covering wellness, healthy recipes, cooking hacks, food news, style trends and shopping.
Read more »
Meet the man behind your favorite fair foods: the Midway GourmetAlex discovered her passion for journalism at a second-hand bookstore, spending hours sitting cross-legged in the magazine section.Email alex.dowdkgun9.com or find her on Instagram/X thisisalexdowd.
Read more »
Congress weighs proposal to let SNAP recipients buy hot prepared foodsLawmakers are considering a bipartisan proposal that would allow Supplemental Nutrition Assistance Program recipients to purchase hot prepared foods, a change supporters say could help families who struggle to cook at home.
Read more »
Delco Farmers Market launching with halal, local foods at Delcroft CenterDelco Farmers Market will open at the Delcroft Center in Folcroft on May 1, offering halal, international, and local foods, pending final inspection.
Read more »