How to Get Your Protein through Veggies

Posted on Jan, 11, 2018

As a vegetarian, I’m often asked how I manage to get enough protein. While many of us are trained to only think of meat and other animal products as good protein sources, plants actually provide an amazing amount of protein per calorie. This means you can eat a plate full of veggies and get a lot of protein (plus fiber and antioxidants) with few calories. To me, that is a great deal! Here are some of my favorite plant protein sources, along with their calorie and fiber profiles.

 

Calories

Fiber

Protein

Lentils, 1/2 cup cooked

Calories

Fiber

Protein

115

8g

9g

Peas, 1 cup steamed

Calories

Fiber

Protein

134

8g

8g

Asparagus, 1 cup cooked

Calories

Fiber

Protein

40

4g

4g

Brussels sprouts, 1 cup cooked

Calories

Fiber

Protein

56

4g

4g

Broccoli, 1 cup cooked

Calories

Fiber

Protein

54

4g

4g

Corn, 1 large ear cooked

Calories

Fiber

Protein

113

3g

4g

Potato, 1 medium baked

Calories

Fiber

Protein

168

4g

5g

Swiss Chard, 1 cup sautéed

Calories

Fiber

Protein

35

4g

3g

Now imagine a dinner plate filled with some of the above choices, such as a 1/2 cup of lentils, an ear of corn, a baked potato, and a cup of broccoli. It would definitely be a filling meal! You would consume:

450 calories

20 grams of fiber

22 grams of protein

Pretty cool, huh? And that doesn’t count the magnitude of vitamins, minerals and antioxidants in your meal! The USDA RDA (Recommended Dietary Allowance) of protein for adults is about 40g-70g per day depending on your weight and gender. One meal of veggies gets you half way there!

- Veronica

Source: http://ndb.nal.usda.gov/ndb/foods/list