A dietitian class 8 plants based on plants that pack more protein than an egg

An egg contains between 6 and 7 grams (g) of protein. However, if you follow a plant -based diet or if you just want to eat more plant -based foods, certain animal -free protein options offer as much (if not more) protein as an egg.

1. Tempeh: 18 g

Portion: 85 g, or 3 ounces (oz)
Protein: 18 g

Tempeh is a fermented soy product with a firm texture and a slightly hazelnut flavor. Thanks to all its soybean base, it is rich in protein and also provides intestinal probiotics, which are good bacteria important for your digestive health and your general well-being.

2. Seitan: 15 g

Portion: 85 g (3 oz)
Protein: 15 g

Made from vital wheat gluten, Seitan is one of the most protein plant foods available. Its soft texture and meat makes it a simple exchange in savory dishes that traditionally call meat. Remember that because it contains gluten, it is not a good choice for people with gluten intolerance or celiac disease.

3. Oat: 11 g

Portion: 85 g (~ 1 cup)
Protein: 11 g

Rolled oats are more than just comfortable breakfast. You can be surprised that they have a decent amount of protein, with 11 grams per cup. Oat also contains fibers, iron and beta-glucane, a soluble fiber supporting the heart and digestive health.

4. Soy: 10 g

Portion: 85 g (1 cup)
Protein: 10 g

Soy is an excellent source of protein. While many protein plants based on plants are limited in specific essential amino acids, soybeans contains a desirable quantity of the nine. You can usually find young soybeans – Undamame – in the frost section of the grocery store.

5. Tofu: 8.5 g

Portion: 85 g (~ 1/5 of a block)
Protein: 8.5 g

Tofu is another soy -based option. It is delivered in silk (sweet and creamy), firm and very firm varieties. Its neutral taste adapts well to all flavor, which makes it a choice of versatile protein.

6. Lentils: 8 g

Portion: 85 g (~ 1 cup)
Protein: 8 g

Lentils are legumes, in the same food family as beans and peas. They are full of protein, iron and fibers. Dried lenses cook quickly and take a variety of seasonings, but you can also buy them in canned and pre -cited.

7. Black beans: 6 g

Portion: 85 g (~ 1/3 cup)
Protein: 6 g

Black beans are an inexpensive source of protein, easy to find and rich in nutrients. They are also rich in antioxidants and fiber.

8. Chiches (Garbanzo beans): 6 g

Portion: 85 g (~ 1/3 cup)
Protein: 6 g

Chickpeas are a basic food in many dishes in the world and is a simple and inexpensive source of protein.

How to add more foods rich in plant protein in your diet

Breakfast

Start your day with these vegetable protein breakfast options:

• CHICKE POIS FLOIN CONPERS or omelettes made with egg alternatives based on Munga beans.
• Improved oatmeal, stirring in chia seeds, flax, hemp seeds or a spoon of peanut butter.
• Protein smoothies with soy milk, vegetable protein powder (made from pea or soy) or silk tofu.
• Breakfast bowls at quinoa with berries, almond butter and hemp seeds.
• The tofu rushes instead of eggs, flavored with turmeric, black salt, nutritional yeast and vegetables.

Lunch

Midi is the perfect time to satisfy your stomach with vegetable proteins:

• Chickpea salad in lettuce cups or whole grain bread.
• Grain bowls with quinoa, edamame, black beans and Tahini vinaigrette.
• Lentile soup or pepper served with whole toast with whole grains.
• Pita stuffed pockets with falafel, houmous and crunchy vegetables.
• Tempeh or additional firm tofu sandwich with avocado and green vegetables.

Dinner

The last meal of the day is one of the easiest places to exchange or add vegetable proteins:

• Tacos based on beans or Burrito bowls, garnished with guacamole and salsa.
• Pasta with the lens or “meat” nut sauce.
• Sautéed Seitan with broccoli, peppers and brown rice.
• Tofu curry on steamed vegetables and quinoa.
• The vegan shepherd pie with the lenses and the mash of sweet potatoes.

Snacks

If you need a collection between meals, make a nutritious snack by combining healthy fats with certain vegetable proteins and fibers, like those below:

• Edamame with sea salt.
• Houmous and crackers with whole grains or carrot sticks.
• Soy -based yogurt lined with nuts or granola.
• Mix the almonds, pumpkin seeds, dark chocolate pieces and dried fruit.

How many proteins do you need per day?

The recommended food allowance (GDR) for medium healthy adults is to target at least 0.8 gram per kilogram of body weight, or 0.36 gram of protein per book. For an adult woman of 150 pounds, it would be around 55 grams of protein per day.

However, some research indicates that a goal of 1.2 to 1.6 gram per kilogram per day of high quality protein is more optimal. For this same woman of 150 pounds, this translates into 82-109 grams of protein per day.

That said, protein requirements vary between individuals and depend on age, sex, health and level of activity. It can also increase for specific body composition objectives, such as the drop in body fat and the increase in lean muscle mass.

Wherever your goals fall, you can be assured that you can meet your protein needs, whether you consume animal products or not.