Dry beans, lentils, peas and soy/soy products (limited to 2-4 servings a week) are excellent and versatile options. Black, pinto, kidney, lima and garbanzo beans offer relatively equal amounts of protein; a serving of kidney beans provides about 15 grams. Beans can be added to soups, salads and used as the main ingredient for an entree. Think burritos, hummus, and yes, even veggie and black bean burgers count. Bonus: all are high in fiber.
Suggested recipes:• Two-bean vegan chili
• Midnight brownies (made with black beans)
• Curried beans
Nuts and Seeds
Pine nuts, walnuts, almonds, peanuts, pecans and pistachios are more than snack foods - they are all rich in protein. Complement your meals with nuts; add them to salads, oatmeal and cereals, yogurt and main dishes. Nut are high in calories, but they are also nutrient dense. Nuts contain essential fatty acids. In addition, nuts mostly contain unsaturated fats, especially monounsaturated fat. This type of fat does not affect blood cholesterol levels. A 1/3 cup serving of nuts is equal to 1 ounce of meat. Pistachios are the heavyweights here - offering 9 grams of protein and 4.4 grams of fiber per serving. And don't forget about flaxseed. It truly is a superfood, loaded with fiber, Omega-3s and high-quality protein. The body best absorbs nutrients from ground flax.
Suggested recipes:• Brain-boosting smoothie
• Spinach, walnut, citrus salad
• Buttermilk pecan fish filets
• Raspberry flaxseed shake
Whole Grains, Fruits and Vegetables
Certain quality grains like quinoa and millet are high in protein. Quinoa is a whole grain and a complete protein - a rare combination. A serving of quinoa can provide 24 grams of protein. Cutting back on white flours and highly processed carbohydrates and increasing your protein intake improves levels of blood triglycerides and HDL (the good cholesterol). These factors may help reduce chances of having a heart attack or stroke.
Fruits and vegetables offer very modest levels of protein. Dried apricots and prunes, cherries, avocados and leafy greens, like spinach, are good options.
Suggested recipes:• Creamy quinoa parfait
• Quinoa with roasted vegetables
• Linguine and quinoa meatballs
• Brazilian avocado shake