You are what you eat, and drink, so this is a good place to start.


Kate Bratskeir - Author  | 
May 15, 2018
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Many of us turn to meat sources to get protein in our diet. But there are ways to take in the macronutrient without ever uttering a moo...

Whether you’re a die-hard animal lover, your cold cuts have gone slimy, or you are starting to tune in to meatless Mondays, there are ways to get protein into your diet without chewing on a cow.

Most of us don’t think of vegetables as muscle builders. But seemingly wimpy greens are a terrific addition to your plate:

1 avocado — 10g
1c broccoli — 5g
1c peas — 9g
1c spinach — 5g
1 artichoke — 4g
1c asparagus — 5g

Some vegetarians eat eggs and we think that’s just fab, because eggs are incredible (LINK). One little egg contains a mighty 6 grams of protein.

If you’re not a vegan, many different kinds of dairy products can work to add protein to your diet. Some prime choices? Greek yogurt (read labels–some brands have as much as 18g of protein per serving), cottage cheese, and other hard cheeses (an ounce of cheddar has about 7g of protein).

Beans, beans, the musical fruit, so packed with protein, so super cute.
Remember that little diddy? Okay, we might have tweaked it a bit, but our message is true. A cup of garbanzo beans has nearly 15 grams of protein and a cup of lentils 18g.

When you’re on the go, chomping on a handful of nuts is a smart way to take in some protein. Just an itty bitty ounce of pistachios has about 6 grams of protein, and an ounce of peanuts will give you a little more. Nut butters are also a serviceable option when you’re craving your protein in a spreadable form.

Grains are another somewhat surprising source of protein. Listed are grain types and their protein content for one cup of the raw form. Added bonus: everything is gluten-free. Yippee.

Amaranth – 28.1g
Oats – 26.3g
Quinoa – 24g
Buckwheat – 22.5g
Millet – 22g
Brown Rice – 14.7g

Ooh how many ways there are to add some protein to your diet–are you inspired to make meatless Mondays an honored tradition?