Surprising Sources of Protein

When you hear the phrase "eat your protein," you may quickly think of chicken, beef or fish. Although these are excellent sources of protein, there are other nutritious foods that you can add to your diet that also contain a significant amount of protein per serving.

Lentils

From hearty soups to burritos, lentils pack 9g of protein per ½-cup serving. These legumes come in red, black, brown and green varieties and are all nutrient-dense with a list of impressive benefits including being high in fiber, and low in calories.

Peas

You may not consider peas a nutritional powerhouse. However, a cup of green peas contains 8 grams of protein, which is more than any other vegetable. Unless you can find them at a farmer's market (typically in the spring), purchase them frozen. Since they are frozen at the peak of freshness, they are equally nutritious and typically taste sweeter!

Chia Seeds

Small but mighty. Chia seeds are rich in fibre and omega-3 fatty acids and an abundance of high-quality protein, essential minerals, and antioxidants. This super seed is an excellent addition to your morning smoothie or breakfast bowl!

Oats

Relatively speaking, oats are a decent source of protein for a grain. One cup cooked has about 6 grams of protein. Stir in a little peanut butter, sprinkle with some chia seeds and you have a meatless breakfast with enough protein to keep you feeling full all morning long.

Spinach

There are 5 grams of protein per cooked cup of spinach. It is a wonderful addition to stuffed chicken or can be combined with leafy greens to create a delicious salad. Spinach is also great to use in omelettes for a quick breakfast idea packed with protein.

Almonds

Aside from protein, almonds are high in vitamin E, which is great for skin and hair health, as well as magnesium! Grab them by the handful for a snack on-the-go, or add them to fresh salad.

Wild Rice

Swap out your regular rice for wild rice which is higher in protein than other rice grains at 6.5 grams per 1-cup cooked serving. Its nutty flavour lends great compliment to chicken or mushroom dishes.

Eating protein doesn’t have to be boring! You can incorporate different sources of protein into various recipes and get creative. It's time to spice up your protein routine and start building stronger muscles! If you have questions about incorporating more protein into your diet, I’m happy to help.