1. Tofu, lobster sauce and edamame

Bean products are one of the richest sources of protein in plant-based diet. Protein content varies with soybean preparation methods:

Hard tofu (tofu) contains about protein 10g per cup.

Soybeans (green beans) contain 8.5g of protein per cup.

Douchi contains about 15g of protein per cup.

You can add tofu to sandwiches or soups as a meat substitute. Tofu is also popular in some dishes, such as kung pao chicken and sweet and sour chicken.

These bean products also contain high content of calcium and iron, which makes them a healthy substitute for dairy products.

2. lentils

Red or green lentils contain a lot of protein, fiber and key nutrients, including iron and potassium.

Cooked lentils contain 8.84 grams of protein per cup.

Lentils are an important source of protein for lunch or dinner. They can be added to stews, curries, salads or rice to provide additional protein.

peanut

Peanut is rich in protein and healthy fat, which can improve heart health. Each cup contains about 20.5 grams of protein.

Peanut butter is also rich in protein, 8 grams per tablespoon.

4.almonds

Almond per cup 16.5g protein. It can also provide a lot of vitamin E, which is good for skin and eyes.

5. Spirulina

Spirulina is a blue or green algae, which contains about 8 grams of protein in 2 tablespoons. It is also rich in nutrients, such as iron, vitamin B and manganese.

Spirulina can be used as powder or supplement and added to water, smoothies or fruit juice. It can also be sprinkled on salads or snacks to increase its protein content.

6.quinoa

Quinoa is a high-protein grain, which contains complete protein. Cooked Chenopodium contains 8 grams of protein per cup. It is also rich in other nutrients, including magnesium, iron, fiber and manganese.

Quinoa can be placed in soups and stews, sprinkled on salads or eaten as a main course. Quinoa is a supermodel's favorite.

7.potatoes

A large portion of baked potato provides 8 grams of protein per serving. Potatoes also contain other nutrients, such as potassium and vitamin C.

8. Rich in vegetables from protein.

Many dark green leafy vegetables and green leafy plants contain protein. Eating these foods alone is not enough to meet the daily needs of protein, but a small amount of vegetable snacks can increase protein's intake, especially when combined with other foods rich in protein.

A medium-sized broccoli stem contains about 4 grams of protein.

Kale provides 2 grams of protein per cup.

Nutrition Association recommends that the minimum daily intake of protein is 0.8 grams per kilogram of body weight. Pregnant or lactating women and the elderly may need more protein.

Animal products such as meat, eggs and milk are naturally rich in protein, and protein is an essential nutrient composed of amino acids. This makes it easier for people who eat animal products to meet their daily protein needs.

9. Corylus heterophylla: A wild mushroom with high protein and low fat.

Wang Cuixia, Master of Nutrition and Food Hygiene, national second-class nutritionist: There is an old saying in Northeast China that a son-in-law leads the door and a chicken scares the soul. It means that when the new uncle comes to her mother-in-law's house for the first time, her mother-in-law will cook a pot of hazelnut stewed chicken to entertain him, which shows the importance of this dish. The value of this dish lies in its delicious hazelnut mushroom, which is called "Four Treasures of Northeast China" (ginseng, mink and antlers are collectively called the Three Treasures of Northeast China).

10. Konjac: Konjac polysaccharide is the king of dietary fiber.

Qian Duoduo, a national second-class nutritionist: Amorphophallus konjac, commonly known as _ _, is mainly produced in tropical and subtropical areas of the Old World. China is the hometown of Amorphophallus konjac, which is not only rich in resources, but also has many varieties, but the most cultivated are Amorphophallus konjac flowers and white Amorphophallus konjac. The underground tuber of Amorphophallus konjac is oblate, like a water chestnut, with a diameter of more than 25 cm and rich nutrition.

1 1. cucumber.

Fragrant cucumber contains a lot of water, cellulose and minerals, which can eliminate body edema and promote the discharge of toxins. The special ingredients contained in cucumber can effectively promote the decomposition of fat, and its calorie is only a dozen calories, and it is often made into various refreshing cold dishes for us to eat.

12. leek.

Green leek contains a lot of cellulose and various nutrients, which can not only provide us with energy and satiety, but also effectively stimulate the stomach and prevent constipation. The spicy ingredients contained in leek can accelerate the blood circulation of the body and promote metabolic efficiency. Our favorite leek eggs, leek bean sprouts, are all foods that can lose weight and satisfy the stomach.

13. Brown rice, oatmeal, barley, wild rice and unpolished whole Gu Mi, etc.

References:

People's Daily Online: Eight kinds of food are rich in plant protein, so you must eat more every day.

People's Network: Low-calorie Common Food