Looking to pack a bit more protein pop into your day to day? Drop your extra protein shakes and get ready to think beyond grilled chicken. It’s time to get creative. Here's a look at 7 plant protein foods that’ll build muscle and provide you with stacks of nutrients on top of your other stacks on stacks on stacks:
In just one cup of broccoli you will find 3 grams of protein, 100% of your vitamin C and K RDA and 8% of your daily potassium intake. These nutrient dense ‘mini trees’ are easy to rustle up; add them to a stir fry, steam them, add to your salad, or go full hulk mode and mash them into your burgers. A great go to supplemental source to jack up your all natural protein game.
Edamame contains a healthy dose of 33 grams of protein in every cup. Not only do you get a hit of protein, you’ll reap in calcium, iron, vitamin C, folate, potassium and magnesium. Whip up a quick high protein snack by steaming edamame and serving with chilli flakes, salt and pepper and olive oil. Fair warning broseph, edamame does contain estrogen - but consuming soy in moderate amounts won't actually move the needle on your testosterone levels, so you're safe to pop a handful of edamame and keep manhandling your kettlebells.
Pro tip: Soy beans are a more matured version of the edamame bean and pack even more of a protein punch. 68 grams per cup, BOOM.
Looking for a sweet, high protein snack? Grab that guava. Warning, so damn delicious you might not want to share. Seriously, "get off my guava, bro" is something that may or may not come out of your mouth. In one cup you’ll consume over 4 grams of protein, 9 grams of fiber and treble the vitamin C of an orange. Guava is also high in lycopene, a cancer and heart disease fighting ingredient. Simply peel, slice and eat.
In just two tablespoons of chia provides you with around 3 grams of protein. Add protein to salads, yogurt and smoothies with a spoonful of chia. You can also make yourself a no-guilt, high protein breakfast by soaking chia seeds in almond milk overnight - feel free to blend this enhanced protein milk concoction into your already beastly protein shake for that extra kung-fu action chop. Cobra Commander should watch his ass after you down one of these.
Kale is/was all the rage, and for good reason, it brings it's nutritional A game. Kale will provide you with nearly 3 grams of protein as well as a potent dose of fiber, antioxidants, vitamins A, B, C and K in a single cup! It only contains 33 calories too. Shred into a stir fry, onto a salad, or ditch your tater chips for your own slow roasted kale and cumin chips - for sure, you can make these and feel way better about yourself after devouring a whole bags worth.
One cup of chick peas has just under 12 grams of protein. Simply steam, season and add to salads, roast and toss in cinnamon and honey to make a high protein sweet snack, or use as a protein base in your curries and to make a thick, high-protein soup. Try your luck at making your own hummus too. Homemade hummus with a side of fresh carrots and celery, and it's game time.
The mighty pea is pretty much all protein. In each cup you’ll find 8 grams of protein as well as your RDA of vitamin C and half of your vitamin K. Toss peas into your omelette, sprinkle into salads, or serve as a simple veggie side with butter and salt.