Hidden Sources of Protein You Need to Know About

If you’re like us, then you’ve been in awe of female Olympians from the Rio games this summer. You may not have the same skills or time on your hands to master a sport, but you can start treating your body better by eating mindfully.

Proteins are large biomolecules that have one or more large chains of amino acid residues. Essentially, they are the building blocks within us that allow for muscle growth, strengthening bones, boosts the immune system and satisfies an appetite more than anything else. It’s a myth to think that protein only comes from meats, fish and eggs. In a world where more and more studies are showing that animal protein is hazardous to a person’s health, we think it’s smart to be informed about plant-based proteins too. 

We’ve laid out a few of the hidden protein packed foods that you supplement your day with to keep you stomach feeling full and body feeling strong. Nutritionists these days universally say that the average woman with a sedentary lifestyle should consume about 50 grams of protein per day. Women with active lifestyles should have about 70 grams daily. Take a look at the list below and see how you can incorporate more plant-based protein into your diet.

  1. Beans: Beans are high in fiber, but also in protein. One cup of beans average anywhere from 10-18 grams of protein.
  2. Quinoa: Although a grain, only a quarter cup of quinoa has 5 grams of protein.
  3. Soybeans: Soybeans are exceptionally unique because they contains all nine essential amino acids and produce more than two times as much protein per acre land than any other crop or grain. 2 Tbsp of soybeans pack 4 grams of protein.
  4. Nuts and Seeds: One ounce serving of most nuts and seeds packs 6-9 grams of protein.
  5. Cottage cheese: Might be lumpy in texture, but there’s no turn off when it comes to the amount of protein cottage cheese has. 14 grams of protein per ½-cup / 4 oz. serving is the standard count for most cottage cheeses.
  6. Dried spirulina seaweed: Extremely delicious, and easy to shred into soups, salads, sandwiches and rice. Spirulina Seaweed has about  8.6 grams of protein per 1 cup.
  7. Spinach: There’s a reason why Popeye used to eat a can of Spinach to makes him strong; spinach contains 5 grams of protein per cup.
  8. Baked potatoes: Those on a diet might think potatoes are the enemy. Yet, 4.5 grams of protein are in any given medium sized  potato, skin included.
  9. Peas: Delicious and easy to blend into salads or soups, peas contain 4.5 grams of protein per ½ cup serving.
  10. Avocados: One of the few very healthy fats out there, avocados are also valuable to your body in terms of a source of protein. An average avocado has 4 grams of protein.