10 great plant protein sources to replace animal protein

Plants that contain lots of protein are good for health

There are many high-protein plants that you can add to your family's daily meals. If you are a vegetarian, do not like to eat animal meat, you can completely add protein from natural foods below to replace animal protein.

1. Types of beans

Legumes (green beans, red beans, peanuts .) are always good sources of protein for vegetarians. A serving containing 7.9 grams of beans contains protein equivalent to a glass of milk, while 2 cups of red beans provide 26 grams of protein. Nutrition experts recommend that we remember: women need to consume 46 grams of protein a day, while men are 56 grams.

2. Quinoa seeds (Quinoa)

Most nuts often contain a small amount of protein, but the grain is different in that it contains more than 8 grams of protein / cup - including nine essential amino acids the body needs to grow and recover but does not self-produced. Therefore, matches are considered to be the perfect source of protein and also super food for weight loss.

3. Sesame seeds and sunflower seeds

These are seeds that contain high levels of protein and fat. In it, sunflower seeds contain the most protein, followed by sesame seeds. Specifically, half a cup of sunflower seeds contains 14.6 grams of protein, while the protein content of half a cup of sesame seeds is 10.8 grams.

4. Fresh soy beans

A portion of fresh boiled soybeans (about half a cup) contains 8.4 grams of protein. You can use this dish when it's hot or after freezing.

5. Vegetables are dark green

In general, vegetables do not contain as much protein as beans and cereals, but for some dark green vegetables (such as spinach, broccoli), in addition to beneficial antioxidant and fiber compounds For cardiovascular health, they also contain significant amounts of protein. For example, 1 cup of spinach spinach contains 2.1 grams of protein, while this content in 1 cup of chopped broccoli is 8.1 grams.

6. Soy products

Soy-based dishes are one of the most abundant sources of protein for vegetarians. Accordingly, a cup of tofu contains about 40 grams of protein.

7. Vegetable butter

All grains are rich in protein and good in fat, making them a valuable part of a vegetarian diet. Butter from grain, such as peanut butter, almond butter, is a very good source of protein, according to Elle Penner, a dietitian with health websites MyFitnessPal.com and Nutritionella.com .

8. Noodle base

This is a popular meat substitute for vegetarians. Each cup of noodles provides up to 72 grams of protein, more than tofu. Because noodles are tough and have quite the same characteristics as poultry meat, they are often used to make dishes instead of chicken / duck.

9. Vegetable milk

Vegetable milk is not only a good substitute for people with lactose intolerance in animal milk, but also a good source of supplement for any diet. Pure soy milk provides the most protein (4-8 grams of protein / 226 grams), while almond milk, hemp, and rice contain only about 1 gram of protein / cup.

10. Cocoa powder without sugar

According to a dietitian, a spoonful of cocoa powder - used as a drink or as ingredients for cakes - contains about 1 gram of protein.