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Plant-Based Protein

The word is spreading: Protein is not exclusive to meat and dairy! In fact, plants are an excellent source of protein too.

Some vegetables, like lentils and legumes are so high in protein that I personally have to eat less of them or I’ll go over my protein requirements for the day — haha!

If you eat three meals a day and add 200 g of vegetables in each meal, that could add up to 12-18 g of extra protein a day. Not only will you feel more satisfied and full, but you’ll be giving your fiber and micronutrient numbers a boost as well. So, before turning to an extra shake to fill your protein requirements, consider adding these vegetables to your meals. Here’s a few to try:

200 g of these vegetable will yield you 6+ grams of protein:

Broccoli Brussel Sprouts
Spinach Kale
Mushrooms Artichoke
Corn (18 g protein!) Rapini

200 g of these vegetables will yield you 4+ grams

Sprouts (bean/alfalfa) Asparagus
Cauliflower Potato
Blackberries (a little under 4 g) Green Beans
Okra Arugula
Beet Greens

It doesn’t just stop at vegetables. This table[1] displays high protein legumes, lentils, wheats and nuts. Some are insanely high in protein.


Food Serving Size Cal Protein Carbs Fat Leucine Fiber
Beans, Black 1 cup (172g) 227 15.2 40.8 0.9 1.2 15
Beans, Kidney 1 cup (177g) 225 15.3 40.4 0.9 1.3 11.3
Beans, Lima 1 cup (188g) 216 14,7 39.3 0.7 1.3 13.2
Beans, Navy 1 cup (182g) 255 15 47.8 1.1 1.3 19.1
Beans, Pinto 1 cup (171g) 245 15.4 44.8 1.1 1.1 15.4
Beans, Refried, Canned 1 cup (238g) 217 12.9 36.3 2.8 1 12.1
Beans, White 1 cup (179g) 249 17.4 44.9 0.6 1.4 11.3
Chickpeas (Garbanzo Beans) 1 cup (164g) 269 14.5 45 4.2 1 12.5
Cowpeas (Black-eyed) 1 cup (172g) 200 13.3 35.7 0.9 1 11.2
Edamame (Soybeans) 1 cup (155g) 189 16.9 15.8 8.1 1.2 8.1
Gemma Pea Protein Isolate 1 scoop (30g) 120 24.5 1.2 1.8 2.4 1.2
Hemp Protein Powder 1 oz (28g) 113 12.6 7 3.4 1 4.8
Lentils 1 cup (198g) 230 17.9 39.9 0.8 1.3 15.6
Peas, Green 1.5 cups (240g) 187 12.3 34.2 0.6 0.7 13.2
Peas, Split 1 cup (196g) 231 16.3 41.4 0.8 1.2 16.3
Soy Milk, Silk Brand 2 cups (486g) 200 14 16 8 1.1 1
Soy Protein Powder, Optimum Nutritions 100% Soy Protein 1 scoop (31.5g) 120 25 2 1.5 2 0
Vegetarian Meatloaf 3.5 oz (100g) 197 21 8 9 1.7 4.6
Veggie or Soy Burgers 2 patties (140 g total) 248 22 20 8.8 1.9 6.8
Wheat Germ, Toasted 1/2 cup (56g) 216 16.4 28 6 1.1 8.5

Get experimental with your protein! We would LOVE to see what amazing meals and recipes you make that have a high quantity of plant based protein. Share with us online using #TeamWAG.

[1] Table reference: Schuler, L., & Aragon, A. (2015). The Lean Muscle Diet.