Lentils
In
addition to 18 grams of protein per cup (cooked), this legume offers 16
grams of fiber (nearly two-thirds of your daily need); more than a
third of your daily iron requirement; and 90 percent of your daily
folate needs. Lentils are also high in B vitamins, which help your body
convert food into energy.
Whole Wheat Pasta
Swap
regular pasta for the whole wheat kind. While 8 grams of protein is
roughly the same amount white pasta offers, whole wheat has more fiber
and is a good source of B vitamins.
Wheat Berries
You
already know grains like quinoa are high in protein, but have you tried
wheat berries? The versatile whole grain is a favorite for breakfast,
lunch or dinner, plus it packs 6 grams of protein per quarter cup (dry).
Similar grains like kamut, farro, and buckwheat groats all contain
roughly the same amount of protein.
Peanut Butter
Peanut
butter and other nut butters (like almond or cashew) have the same
protein level as the nuts they come from by weight. In this case, that
means 2 tablespoons of peanut butter have 8 grams of protein.
Peas (Green—Not Snow or Snap)
These
little guys pack a protein punch—8 grams of protein per cup (raw) in
addition to 7 grams of fiber per cup. Raw peas also cover your daily
vitamin C intake and nearly half of your daily vitamin K intake.
Broccoli
Here's
a good reason to eat your broccoli: It contains 3 grams of protein per
cup (raw), all of your daily vitamin C and K intake, and 8 percent of
your daily potassium intake.
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