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plant based protein for nutritionProtein, fat, and fiber are the three nutrients that stay in your stomach the longest; contributing to your satiety level. Protein at each meal and snack helps to stabilize blood glucose levels and prevents the breakdown of lean body mass. Although protein recommendations are exceeded by the average person, consumption of plant based proteins are low. Plant based proteins such as nuts and legumes can be easily packed for a satisfying snack, and beans or grains can make for an inexpensive protein rich meal. Below is a brief list of plant based protein foods to incorporate into your diet!

Food

Amount

Protein (g)

Almonds

½ C

15

Beans, cooked

1 C

16

Broccoli

1 C

3

Cashews

½ C

10

Chia Seeds

2 Tbsp

6

Corn

1C

4.5

Edamame, cooked

1 C

19

Hemp Seeds

3 Tbsp

10

Hummus

¼ C

5

Lentils, cooked

1 C

18

Peanut butter, chunky

2 Tbsp

8

Peas

1 cup

8

Peanuts

½ C

19

Pistachios

½ C

12

Quinoa, cooked

1 C

14-18

Soybeans, cooked

½ C

11

Soynuts

½ C

20

Sunflower seeds

½ C

13

Tofu, firm

½ C

10

Walnuts

½ C

15

Wheat berries, cooked

1 C

12

Wheat germ or flaxseed

2 Tbsp

4

C=cup, fl oz=fluid ounce, oz=ounce, Tbsp=tablespoon



Blog post provided by:
Katie Foster, RDN, LD 
Nutrition Services
Hannibal Regional