Being both a trainer and a busy mom of two who is breastfeeding, it's crucial for me to choose foods that offer the most nutritional value, especially those high in protein. The reason? With my limited time, I need to ensure that I'm consuming enough nutrients not only to fuel my body but also to stay full, keep my energy levels up for daily tasks, exercise, and breast milk production. I've discovered that focusing primarily on plant-based protein sources has been tremendously beneficial for both my body and many of my clients, in addition to being more convenient. Below, I'll share my top seven high-protein foods and some of my favorite recipes that incorporate them.
1) Oats
Oats reign supreme in my kitchen and are a key ingredient in numerous breakfast and snack recipes I adore. Just a half-cup of oats provides 5 grams of protein! But it's not just about the protein; oats are also rich in magnesium, zinc, and folate, making them a nutritional powerhouse.
2) Eggs
Eggs are a versatile and beloved food, perfect for any meal – breakfast, lunch, or dinner. They're not only high in protein but also low in carbs. Check out my Mediterranean Egg Breakfast recipe, featuring cherry tomatoes, cucumber, sliced avocado, and a generous serving of greens. Each large egg provides 6 grams of protein, and for this recipe, you'll need one to two eggs.
3) Lentils
Lentils are an excellent choice for any meal, thanks to their high content of protein, fiber, iron, and antioxidants. I often prepare a Hearty Vegan Lentil Soup, brimming with green lentils, carrots, celery, onion, crushed tomatoes, and a blend of spices for a nutritious and comforting dish. A single cup of dry lentils boasts an impressive 47 grams of protein, and this recipe calls for two cups of dried green lentils, ensuring a meal rich in protein.
4) Ezekiel Bread
If you're a fan of toast, you should definitely try Ezekiel bread. Made from organic, sprouted whole grains and legumes, it not only offers more protein (about 5 grams per slice) but also has reduced gluten content, enhancing nutrient absorption compared to traditional bread. One of my favorite ways to enjoy it is with my Avocado Toast recipe. Using Ezekiel bread, this breakfast becomes a protein-rich and tasty delight.
5) Beans
For those who follow a predominantly plant-based diet like me, beans are an essential component. They're not just a rich source of protein; beans also provide complex carbohydrates, fiber, iron, and potassium, making them an invaluable part of a balanced diet.
6) Chia Seeds
Chia seeds are a staple in my diet, and I add them to or sprinkle them on almost everything. They're not only packed with protein, offering 28 grams per cup, but they are also rich in fiber, with 58 grams per cup, and abundant in omega-3 fatty acids. These tiny seeds are great for keeping you feeling full and satisfied well after your meal.
7) Nuts/Nut Butter
As a nut butter enthusiast, one of my favorite smoothie recipes is the Chocolate PB Super greens Smoothie. It's a true protein powerhouse, incorporating organic peanut butter, which provides 4 grams of protein per tablespoon, along with Ceylon cinnamon, organic spinach, unsweetened cacao powder, steamed then frozen cauliflower, and chocolate protein powder.
I've even shared with my daughter the benefits of adding nuts or nut butter to her diet, particularly with foods that are higher in sugar, explaining how it can help stabilize her blood sugar levels. The versatility and convenience of nut butters make them an excellent addition to any meal, offering an extra boost of protein and healthy fats.