SuperCharge Your Plate: High-Protein Veggies

Some easy summarized reading - While most veggies are known for vitamins and other macronutrients rather than protein, a few high protein vegetables can significantly boost your daily intake. [🍲High Fiber ‘HF’; 🥔High Protein ‘HP]

Daily Goal: 2-3 cups, ugh.. 😉

These nutrient-dense cooked options, offer a little more than just protein per cup.

Here are 10 high-protein vegetables to add to your meal planning:

1. 🫘Chickpeas: one cup of cooked chickpeas, you can find 14.53 grams of protein, sauteed, cooked, salad.

2. 🫘 Edamame (Soybeans): HF, HP - A complete protein with approximately 11–18.5 grams per cup, (a complete protein) - snacks / stir-fries.

3. 🫘 Lentils: Technically a legume, but a staple with 11 grams of protein per cup, (potassium, iron, fiber) - salads / soups.

4. 🥗 Green Peas: Provides about 8 grams of protein per cup, heart n gut healthy fiber, pasta / rice.

5. 🥔Russet Potato: large potato w skin (baked), 7.86 grams per cup.

6. 🥬Spinach: HF, HP - When cooked, provides roughly 5.3 grams of protein per cup. Takes about 5 cups of raw spinach to equal 1 cooked cup.

7. 🧄Brussels Sprouts: HF, HP - Provides nearly 3-4 grams of protein per cup (cooked),

Vit C, side dish.

8. 🌞Asparagus: HF, HP - Contains approximately 3–4.3 grams of protein per cup,

rich in vitamins C and K.

9. 🥦Broccoli: Provides about 4 grams of protein per cup (cooked), great source of fiber and vitamins.

10. 🌽Sweet Corn: HF, HP - A large ear of corn provides around 4 grams of protein,

(Vit Bs, antioxidants).

‼️Other notable mentions: Mushrooms (specifically Portobello), Lima beans, and Collard greens.

👉Daily Fillers: Cucumber, Zucchini – Have less than 2g per cup, focusing more on hydration and micronutrients.

🗒️Note: For Maximum PROTEIN protected intake, enjoy them STEAMED, ROASTED, STIR-FRIED. DO NOT BOIL – no nutrients contained.

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