Protein*

You don’t need a diet full of red meat and eggs to get enough of protein. You probably don’t even need a supplement. There are plenty of healthy, vegetarian foods that are good sources of protein. Here are some of the most surprisingly protein-packed foods.

1. Broccoli. 4 grams per serving, not to mention all of that healthy fiber and vitamin C.

2. Quinoa. Quinoa is one of the best vegan sources of natural protein on the planet—one serving contains a whopping 24 grams of protein, nearly as much as a serving of chicken breast!

3. Avocados. From toast to tacos, and everything in between, avocados are very versatile. One avocado contains a whopping 14 grams of protein! Though some people shy away from the stuff because of its high fat content, don’t forget about the fact that you need fat, and, well, avocado is one of the healthiest sources of fat.

4. Spinach. Contains about 3 grams of protein per serving. In smoothies, in salads and pastas, on sandwiches and pizza—there’s just so much you can do with this leafy green.

5. Peas. As a member of the lentil family, peas and their cousins are loaded with protein. One serving of peas has over 8 grams of protein—about as much as you’ll find in swiss cheese!

6. Oatmeal. One cup of cooked oatmeal contains 6 grams of protein — as much as one egg! Swapping your breakfast sandwich for a bowl of oatmeal has other great benefits, too; loaded with fiber, iron and vitamin B-6, oatmeal is one of the healthiest breakfasts you can eat.

7. Raisins. These wrinkly snacks have about 5 grams of protein per cup. One way to boost that even more? Serve it kindergarten-style, with peanut butter and celery. Also packed with iron.

8. Kale. Like spinach, this leafy green superfood contains about 3 grams of protein per one cup chopped.

Other less surprising plant-based sources of protein include tempeh (41 grams per cup), tofu (20 grams), black beans (15 grams), and soy milk (11 grams). Nuts and other beans are great sources of protein as well. No need to be protein deficient......eat well!