My High-Protein Plant Based Eats- Part 2
As I mentioned in Part 1 of my High Protein Plant Based Eats, I have been on a journey of eating less animal protein for well over 5 years now. When I first made the switch I was not getting the proper nutrients my body wanted. In the past two years I have been able to adjust my diet to find what type of day to day diet works best for my body. I am primarily pescatarian, I mainly eat fruits, veggies, nuts, seeds, whole grains, beans, fish, and some dairy, and stay away from meat and poultry. Dairy is a hard one for me, I try to stay clear of diary, but definitely dive into a yummy cheese board. Fish being my only source of animal protein, I knew I needed to find plant based foods high in protein as well. There are multiple different legumes, grains, nuts, and seeds that provide your body with loads of protein. But it doesn’t end there, each vegetable you add to your dish contains more protein then you would think! Many question going vegetarian or vegan because they think the diet lacks adequate protein, well, almost all plant based foods have protein! Here is a list of my top high-protein vegetables that I consume weekly!
High-Protein Vegetables
Avocado
I eat avocados almost everyday! They are good for more then just making guacamole, which also is not a bad use of them! I make avocado toast for breakfast 3-4 days a week. You can also make delicious sauces with avocados, like my vegan avocado mac and cheese! I bet you had no idea avocados contains as much protein as they do, or any protein at all!
Total protein average: 4-5 grams per avocado
Broccoli
This is a hit or miss vegetable for most people. Some people love broccoli and some people cant stand it. If you’re not the biggest fan, try a different type of broccoli, such as: broccolini, broccoli raab (rapini), or romanesco. I love to roast each type with a dash of olive oil, salt, and pepper. Let the vegetable sing! Broccoli is very high in vitamin K, vitamin C, and vitamin A.
Total protein average: 3 grams per cup
Asparagus
Just like broccoli, there is multiple types of asparagus. I love purple, white, and the original we all know, green. Asparagus is a nutrient dense vegetable. It is a great source of antioxidants, improve your digestion, can help lower blood pressure, and is high in protein. Try grilling, sautéed, roasting, or eating your asparagus raw! Best eaten raw in spring when asparagus is in season.
Total protein average: 3.5 grams per cup
Brussel Sprouts
Same as broccoli these are a hit or miss for people. I go in and out of phases of eating brussels. Right now my favorite way to enjoy this vegetable is my balsamic roasted brussel sprouts recipe! This recipe makes perfectly cooked brussels with a delicious sweetness from the balsamic vinegar. I also love to use this exact recipe on asparagus! Brussels are higher in protein then expected and contain loads of vitamins.
Total protein average: 3.5 grams per cup
Spinach
I would say I eat more spinach then any other vegetable. I try to eat as many leafy greens as possible, wether they are blended into my smoothie, juiced, sautéed, or eaten in a salad! It takes on any flavor or spinach you add to it. Spinach is very high in antioxidants, vitamin A, Vitamin C, Vitamin K, iron, folate, and potassium.
Total protein average: 5.5 grams per packed cup
Mushrooms
My absolute favorite vegetable is mushrooms. I enjoy all types, my favorites are shiitake, oyster, morels, and chanterelles. I always sauté my mushrooms in a cast iron with butter or olive oil, garlic paste, mirin (rice wine cooking vinegar), salt, and pepper. Mushrooms are a high protein veggie, each type varies in their protein content.
Total protein average: 3.5 grams per cup
Yukon potatoes
I bet you had no idea potatoes had protein, most people look at potatoes as just carbohydrates. Potatoes have a reputation as a starchy carb but are also a good source of nutrients, including protein. I love turning any type of potato into french fries, here is my roasted Japanese sweet potato fry recipe.
Total protein average: 4 grams per on potato
These are by far my 7 favorite sources of vegetable protein that I eat weekly. Imagine if you had 2-3 of these vegetables in one dinner, you would have a high protein meal! Proteins are one-third of the holy trinity of macronutrients. While we know meats and breads contain protein, vegetables are a low-calorie source of this essential element. You can fill your plate with just vegetables, not feel overly stuffed, and digest it well too! Try out any of my plant based recipes to get started on your health journey.
