You already know that protein is an important part of ahealthy, balanced diet. But when you don’t eat a lot of meat, it can feel difficult to get in your recommended daily intake of protein. (The amount of protein you need will vary depending on a several factors, but protein should generally make up10 to 35 percentof your day’s total calories.) Whether you’re a vegetarian, vegan or just an occasional meat-eater, there’s good news: You can get just as much protein as all the carnivores out there. Start by chowing down these seven foods.
1. BLACK BEANS.
They contain15g of proteinin just a 1-cup serving, more than the amount in achicken drumstick. Not only are black beans a great source of protein, but they’re also an excellent source of fiber and vitamins and minerals—plus they’re low in fat and have no cholesterol. Use them instead of chicken in aquesadilla.
2. LENTILS.
Much like beans, lentils check some important boxes for herbivores. One cup of cooked lentils has nearly18g of protein— more than the amount in ahamburger— and also contains a lot of fiber, vitamins, and minerals. Thiscurried red lentil soupis ready in about an hour.
3. TEMPEH.
A fermented soybean product, tempeh is a tasty substitute for bacon or chicken. In fact, a cup of tempeh has about33g of protein; by comparison, a slice of bacon has just under4g of protein. Try asmothered tempeh sandwich.
4.SOYBEAN.
Soybeans take on many forms and are rich in amino acids and B vitamins. One cup of soybeans has about31g of protein, more than a4-ounce turkey burger. Use them in theseedamame quinoa burgers.
5. QUINOA.
Consider quinoa the king of protein-filled grains. Just ½ cup cooked quinoa contributes about4 grams of protein. And it’s versatile: It can be used in cookies, bars, salads, bowls and more; try it in thesealmond butter-quinoa blondies.
6.SPINACH.
No wonder a can of spinach made Popeye’s muscles bulge – just one cup is equivalent to nearly5 grams of protein. What’s more: This popular green is a fantastic source of folate, important for healthy cells andreproductive health. No need for protein powder when you’ve got spinach in yoursmoothie.
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