High Protein Vegetable Diet

High Protein Vegetable Diet

Protein is a necessary part of a healthy diet. The primary source of protein include meat or animal fat. You do not need to eat meat to get protein. Vegetables, whole grains and beans have adequate protein content so that, when combined, can forgo animal-based foods, and still meet your personal daily requirement of proteins
daily Requirements
How much protein do you need in your diet? When you reach your teens, you need about 50 grams of protein per day. For women, 46 grams a day sufficient where men may need as much as 56 grams a day.
Vegetables
One cup of cooked broccoli contains almost 5 grams of protein. One cup of cooked spinach has just over 5 grams of protein. Many vegetables, when cooked, have less than 3 grams of protein per cup. Did you try and get all of your protein from vegetables only, you would have to eat 5 to 10 cups of vegetables a day.
Cereals and beans
Two slices of whole grain bread is approximately 5 grams of protein, which makes a cup of cooked brown rice. One cup of cooked whole-wheat spaghetti has 7 1/2 grams of protein and 1 cup quinoa has 11 grams of protein. Beans are higher in protein than whole grains, a cup of cooked black beans coming in at over 15 grams of protein content.
combinations
By combining vegetables with whole grains and beans, you can reach your daily requirement of protein for a healthy diet. For example, you were to eat a half cup of broccoli with 1/2 cup of rice and two slices of whole grain bread you eat about 10 grams of protein. Change out rice for quinoa and increase it to about 13 grams.
meeting Requirements
Eating such a combination meals three to four times a day, in proportions relative to your appetite and weight, can give you a sufficient amount of protein to meet your daily requirement. Including such foods as soybeans, which have a protein content of almost 29 grams per cup, in the diet will certainly boost your protein intake. Snacking on a handful of peanuts or including a side dish of vegetarian baked beans with tofu hot dog helps protein count too. Tofu has about 20 grams of protein per half cup.
Vegetarian or Vegan
If you follow a vegetarian diet, you may want to include such foods as eggs and cheese, as they have protein as well. If you choose a vegan diet, you can still keep your protein intake by combining vegetables with whole grains and beans.

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