*Top Protein-Rich Vegetables & Plant Foods*

 When focusing on *vegetables and plant foods for protein, there are plenty of options to meet daily needs, whether you're vegan, vegetarian, or simply aiming to eat more plants. Below is a guide to **high-protein vegetables* and plant-based sources, along with tips to optimize your intake:

                                         *Top Protein-Rich Vegetables & Plant Foods*  

                 *Vegetable/Food*  *Protein per 100g* *Key Notes* 

*1. Edamame* 11g (1 cup = 17g) Young soybeans, a complete protein with all essential amino acids. Great for snacks or salads.   

*2. Lentils*  9g (1 cup cooked = 18g)  Fiber-rich, versatile in soups, curries, or as a meat substitute. 

*3. Chickpeas* 9g (1 cup cooked = 15g)  Perfect for hummus, stews, or roasted as a crunchy snack.   

*4. Black Beans* 8g (1 cup cooked = 15g)  High in iron and magnesium; ideal for tacos, bowls, or burgers.   

*5. Green Peas* 5g (1 cup = 8g) Add to pasta, rice, or blend into dips for a protein boost. 

*6. Spinach*  3g (1 cup cooked = 5g)  Rich in iron and calcium; sauté, blend into smoothies, or add to omelets.  

*7. Broccoli* 2.8g (1 cup chopped = 3g) | Packed with vitamin C and fiber; steam, roast, or stir-fry. 

*8. Brussels Sprouts* 3.4g (1 cup cooked = 4g) | High in antioxidants; roast with garlic or balsamic glaze.  

*9. Asparagus*  2.4g (1 cup = 3g)  Grill or sauté as a side dish; pairs well with tofu or eggs. 

*10. Spirulina*  57g per 100g (1 tbsp = 4g) A blue-green algae superfood; mix into smoothies or energy bites.   

                                           *Key Tips for Maximizing Plant Protein*  

1. *Combine for Complete Proteins*: Most plants lack one or more essential amino acids. Pair them to create a complete protein:  

   - *Rice + Beans* (lysine in beans + methionine in rice).  

   - *Hummus + Whole Wheat Pita* (chickpeas + wheat).  

2. *Boost with Grains*: Quinoa (8g protein per cup), oats, and buckwheat add extra protein to veggie-based meals.  

3. *Snack Smart*: Opt for roasted chickpeas, edamame, or pea-based protein bars.  

4. *Add Protein Powders*: Pea, hemp, or brown rice protein powders can supplement meals (20–25g per scoop).  

5. *Don’t Forget Soy*: Tofu (10g per ½ cup), tempeh (15g per ½ cup), and soy milk are complete proteins.  

                                           *Sample High-Protein Plant-Based Meals*  

- *Stir-Fry*: Tofu, broccoli, snap peas, and quinoa (25g+ protein).  

- *Buddha Bowl*: Lentils, roasted Brussels sprouts, spinach, avocado, and tahini dressing (20g+ protein).  

- *Smoothie*: Spinach, frozen peas, almond milk, banana, and hemp seeds (15g+ protein).  

                                               *Why Choose Plant Proteins?*  

- *Fiber & Nutrients*: Vegetables and legumes provide vitamins (A, C, K), iron, and magnesium.  

- *Sustainability*: Plant-based proteins typically have a lower environmental footprint.  

- *Heart Health*: Linked to reduced cholesterol and inflammation.  

*Final Note*  

While vegetables alone may not provide all the protein needed for intense training, combining them with legumes, grains, and soy products can easily meet requirements (*1.2–2.2g protein per kg of body weight*). Track your intake with apps like Cronometer to ensure balance! 🌱💪