1. Tofu, tempeh, edamame

Soy products are one of the richest sources of protein in a plant-based diet; these soy products also contain high levels of calcium and iron, which makes They become a healthy alternative to dairy products.

2. Lentils

Red or green lentils contain high amounts of protein, fiber and key nutrients, including iron and potassium. Cooked lentils contain 8.84 grams of protein per cup. Lentils are a great source of protein to add to your lunch or dinner routine. They can be added to stews, curries, salads or rice to provide extra protein.

3. Peanuts

Peanuts are rich in protein and healthy fats, which can improve heart health. They contain about 20.5 grams of protein per cup. Peanut butter is also high in protein, with 8 grams per tablespoon.

4. Almonds

Almonds provide 16.5 grams of protein per cup; they also provide a large amount of vitamin E, which is good for the skin and eyes.

5. Spirulina

Spirulina is blue or green algae that contains about 8 grams of protein per 2 tablespoons. It is also rich in nutrients such as iron, B vitamins and manganese. Spirulina can be added as a powder or supplement to water, smoothies or juice. It can also be sprinkled on salads or snacks to increase their protein content.

6. Quinoa

Quinoa is a high-protein grain that contains complete protein. Cooked quinoa contains 8 grams of protein per cup. Also rich in other nutrients, including magnesium, iron, fiber and manganese. Quinoa can be added to soups and pasta stews, sprinkled on salads, or eaten as a main course. Quinoa is a supermodel favorite.

Extended information:

1. Dairy foods and dairy products

These milks, such as cow's milk, goat's milk, mare's milk, etc., are all livestock milk. They all contain a lot of protein, of which milk contains the most abundant protein. It can be said that skimmed milk powder has the highest calcium content and almost no fat content. Therefore, milk made from skimmed milk powder is the best source of protein and calcium for adults to maintain a slim figure.

2 Meat food

The meat of livestock is very wide, such as cattle, sheep, pigs, dog meat, chicken, duck, goose, quail, ostrich, etc. These meats The food is all livestock meat. This type of meat contains amino acids needed by the human body, so the nutritional value of animal protein is higher than that of plant protein.

Among all animal proteins, milk and egg proteins are easy to digest, have a complete range of amino acids, and are less likely to cause gout attacks. Therefore, it can be said that their nutritional value is the best among all protein foods. of.

3. Egg foods

When it comes to foods with high protein content, egg foods are the best. Whether it is eggs, duck eggs or quail eggs, the yolks contain The protein is slightly higher than the egg white.

Research has found that the calories in egg yolk are 6 times that of egg white, so egg yolk is also considered a high-calorie food. Therefore, many people regard eggs as the best choice for weight loss. It not only provides nutrients, but also helps us achieve weight loss.

Reference: People’s Health Network-8 kinds of foods rich in plant protein, you must eat more of them every day