You don't have to adopt a total
vegetarian lifestyle to improve your
health. You can get some advantages
simply by replacing some of the animal
proteins in your diet with plant-based ones.
This can be an especially important switch
for people at higher risk for heart disease.
Nuts, legumes including beans and lentils,
and even whole grains all contain some
protein and can be quite filling. But rather
than a radical shift in eating, which could be
hard to maintain long-term, make small
swaps on a consistent basis so that the
changes will stick.
Daily Protein Goals
Women
45 to 50 grams per day or
12 to 15 grams per meal
Men
55 to 60 grams per day or
15 to 20 grams per meal
Try including some of these high protein plants into your everyday meals.
1 Cup Beans and Legumes
- Black Beans, 15 grams
- Lentils, 18 grams
- Chickpeas, 20 grams
1/4 Cup Nuts and Seeds
- Walnuts, 4 grams
- Almonds, 6 grams
- Sunflower Seeds, 6 grams
1 Cup Cooked Whole-Grains
- Whole-Grain Pasts, 7 grams
- Wild Rice, 7 grams
- Quinoa, 8 grams
1 Cup Vegetables
- Brussels Sprouts, 4 grams
- Spinach, 4 grams
- Avocado, 5 grams