Pack More Plant Protein into Your Diet


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

45 to 50 grams per day or
12 to 15 grams per meal

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

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