High protein vegetables are a fantastic way to incorporate protein with each meal and not feel like you are turning into a complete carnivore. Protein is vital to any health and fitness goal as it helps your body with a number of important functions and helps maintain and grow muscle mass.
When most people think of protein, they think of meat-based options or shakes. If you are not a big meat eater, do not think that you have to change your ways to see success. There are definitely other options available to ensure you can keep protein intake high.
Everyone could do with an increase in their vegetable intake, and incorporating these high protein vegetables into your daily intake gives you the best of both worlds.
These delicious treats are soy beans in a pod. A great snack on their own and the perfect way to start a meal,they have about 11 grams of protein per cup. Try this recipe for a great snack.
Hard to believe but if you eat roughly 3/4 cup of these favourites, you will consume 5 grams of protein. It might not sound like much, but added with a few more ingredients and you are on to a winner. Try this recipe for an interesting take on this favourite.
Loaded with vitamin C, folic acid, and other B vitamins, spinach provides a substantial amount of protein when cooked. Add it to a lunch salad or wilt it for breakfast and your protein numbers quickly add up.
Getting a bad rap forever, these old school favourites are quickly coming back in to fashion. Like many other greens, these high protein vegetables are a great source of potassium, vitamin A, vitamin K, and fibre. Reacquaint yourself with Brussels sprouts with this delicious recipe.
Also known as white mushrooms, a cup of these contain three grams of protein. Technically, mushrooms are a fungi, and not a vegetable but we won’t complain if you increase them in your weekly plan. Try these sautéed mushrooms as a compliment to your main meal.
The favourite superfood of the last few years, kale delivers on protein and much more. One cup of cooked kale has about three grams, which isn’t earth shattering, but in a salad with some other ingredients on this list certainly adds up.
With 11.58 grams of protein per cooked cup, this is one of those high protein vegetables that packs a punch. This little legume is loaded with nutrients with plenty of potassium, fibre, and iron. While some people aren’t the biggest fans of the taste, recipes like this help paint a better picture.
When it comes to legumes, lentils are among the winners. They contain about 18 grams of protein per cup when cooked and they are great for watching calorie intake. Lentils are also a great source of dietary fibre and contain a high amount of folate, thiamine, phosphorus, and iron. Toss them into a cold salad, use them in a soup, or even mould them into a protein-packed meat-free patty!
Black beans are a readily available, inexpensive legume packed protein. They can be enjoyed in many different ways as a tasty part of a nutritious eating plan. While black beans are high in carbohydrates, they are in the form of resistant starch and fibre, which are digested slowly and can provide health benefits. Enjoy black beans in all kinds of dishes, from burritos to brownies.
With 14.53 grams of protein per cup chickpeas are a proven winner. Incredibly versatile and the main ingredient in hummus, they have a subtle nutty flavour that works well in a variety of recipes. Simply roasting them for a snack is as simple as it gets.
Mung Bean Sprouts
Mung beans have 2.5 grams of protein for each cooked cup. They are high protein vegetables that you can definitely add to your weekly intake. Packed with other nutrients such as lecithin and zinc, a lot of products incorporate mung beans and can be used to swap out carb alternatives (mung bean fettuccine).
1 ear (raw) of corn contains 4.6 grams of protein! This incredibly versatile vegetable can be cooked in the oven, on the bbq, in the microwave and added to just about any dish. Incorporate it into your weekly food plan and don’t look back.
In the vegetable world, asparagus is considered protein rich with 2.4 grams per 100 gram serving. Whilst it is not the highest number going around, it is a great addition to an already protein-rich meal to boost the numbers a little higher. As the number 1 plant source of Vitamin K it also has great sources of potassium and antioxidants. Try this recipe for a new twist.
With more protein than any other bean variety, cooked soybeans have about 28 grams per cup, roughly the amount of protein that can be found in 150 grams of chicken. More important, soybeans are one of only two complete plant proteins, the other one being quinoa. Thai soy bean in cabbage cups? Yes please!
Looking for fat-free protein gains? You might want to check out the green veggie that looks like a miniature tree. Often thought of as simply a side dish to accompany beef or chicken, one cup of chopped broccoli has 2.6 grams of protein all on its own and goes great in a salad. Broccoli is also a good source of folate, another important vitamin that has been shown to decrease the risk of certain types of cancer.
Since COVID-19 entered our lives, we have aimed to deliver some great weekly information as to how you can remain healthy, productive and in good spirits. This blog post is the latest addition to a growing library of information.
To read more on these topics click below:
- Boost your immune system now, thank yourself later
- Immune boosting recipes to help you avoid illness
- Create balance when you work from home
- Lose weight (or avoid weight gain) at home
- Keep food exciting during lockdown – 4 tips to success
- Iso-Cooking Recipes – 3 Immune Boosting Options
- Create Structure In Lockdown – Tips To Success
- How to Keep Your Relationship With Alcohol Healthy During Lockdown
- What COVID-19 Has Taught Us About Our Health
- Immune Boosting Winter Recipes
- The 4 Most Common Mistakes With Home Workouts
- What Happens When The Gym Reopens?
- Superfoods To Boost Your Immune System
- Struggling To Sleep In COVID?
- Find Time For Your Health & Ensure Results
Over the last 4 years Authentic Personal Training has established itself as a leading health and fitness studio on the Lower North Shore. We are incredibly proud to announce that we have been voted The Best Fitness Business on The North Shore for 2019.
Join us on our Facebook page:
To book a complimentary Outdoor Personal Training Session with one of Sydney’s most experienced Personal Trainers, simply fill out the form below