Pop quiz: Protein yog A) ib qho tseem ceeb macronutrient uas koj lub cev xav tau los tsim thiab kho cov leeg nqaij, thiab tsim cov tshuaj hormones thiab enzymes uas ua rau koj ua haujlwm; B) pom nyob rau hauv peas, pob kws thiab asparagus; los yog C) A thiab B.
Yog tias koj paub cov lus teb yog C, zoo siab, vim nws hloov tawm cov protein tsis yog ib yam uas koj tuaj yeem tau txais los ntawm kev noj nqaij, nqaij nruab deg, legumes, taum paj , yogurt, cheese, txiv ntseej thiab qe . Thaum cov yog cov khoom noj khoom haus zoo tshaj plaws, cov protein kuj tseem pom nyob rau hauv me me hauv txiv hmab txiv ntoo thiab zaub.
Raws li cov National Academy of Medicine , cov neeg laus yuav tsum tsom rau qhov tsawg kawg nkaus txhua hnub ntawm 0.8 grams protein ib kilogram ntawm lub cev qhov hnyav, lossis txog 7 grams rau txhua 20 phaus. Ib nrab khob ntawm cov zaub mov feem ntau yuav muab tsawg dua kaum grams ntawm cov protein, yog li nco ntsoov, koj yuav tsum tau noj phaus zaub qhwv kom tau raws li koj qhov kev xav tau txhua hnub yam tsis muaj lwm cov protein. Cov txiaj ntsig tiag tiag rau kev noj zaub mov nplua nuj yog lwm cov vitamins thiab cov as-ham uas pawg zaub mov muab, ntxiv rau kev ua kom muaj fiber ntau thiab lub zog txhawb nqa carbs. Thiab yog tias koj muab koj cov zaub noj txhua hnub nrog lwm cov zaub mov muaj protein ntau, ces koj yog tiag tiag ua noj nrog roj.
Ntawm no, 20 cov zaub muaj protein ntau * ntxiv rau koj cov zaub mov (ntxiv rau cov tswv yim qhia ntawv los txhawb koj).
* Tag nrho cov ntaub ntawv khoom noj khoom haus tau los ntawm cov USDA .
txiv maj phaub roj thiab turmeric rau daim tawv nqaij
Hais txog: 30 Cov zaub mov muaj protein ntau uas tsis dhuav Steak thiab qos yaj ywm
Lori Andrews / Getty Dluab1. Edamame
Tag nrho cov protein: 9g ua rau ½ khob, siav
Rau qhov ua kom me me, edamame-siav soybeans-pob ib pob ntawm cov protein, nrog rau fiber ntau, calcium, folate, hlau thiab vitamin C. Sim lawv ci, boiled thiab seasoned los yog pureed rau hauv ib tug poob.
Sim nws:
- Roasted Edamame
- Edamame Hummus
- Ib qho yooj yim Edamame Spread
Raimund Koch / Getty Dluab2. Nplej
Tag nrho cov protein: 8g ua rau ½ khob, siav
Lentils muaj fiber ntau, poov tshuaj, folate, hlau thiab, yog, proteins, yog li lawv ua ib qho tshwj xeeb zoo nqaij hloov rau cov neeg tsis noj nqaij thiab vegans. Tsis tas li ntawd, lawv muaj ntau yam txaus mus rau hauv casseroles, kua zaub thiab zaub xam lav.
Sim nws:
- Creamy Vegan Lentil thiab Roasted Zaub Ci
- Radicchio, Lentil thiab Apple Salad nrog Vegan Cashew Hnav Hnav
- Ib qho yooj yim Ib-lub lauj kaub Lentil Kielbasa Soup
- Lemon-Tahini Zaub xam lav nrog Lentils, Beets thiab Carrots
- Cauliflower Rice Bowl nrog Curried Lentils, Carrots thiab Yogurt
Yees duab © Alejandrophotography / Getty Images3. Taum dub
Tag nrho cov protein: 8g ua rau ½ khob, siav
Txawm koj xaiv qhuav los yog kaus poom taum dub , koj yuav pom qhov sib npaug ntawm cov protein, carbs thiab fiber ntau uas ua rau lawv ua kom zoo thiab noj qab haus huv. Lawv kuj tseem muaj calcium, magnesium, manganese, tooj liab thiab zinc. Peb nyiam lawv hauv chili, tacos thiab txawm hummus.
Sim nws:
- Sweet Potato Chili nrog qaib ntxhw thiab taum dub
- Avocado thiab Black Bean Pasta Salad
- Dub taum Hummus
- Qos Qos Qos thiab Dub Taum Tacos nrog Blue Cheese Crema
- Ceev thiab yooj yim Spicy Txiv maj phaub Dub taum kua zaub
Stanislav Sablin / Getty Dluab4. Cannellini Taum
Tag nrho cov protein: 8 grams ib & frac12; khob, siav
Ntau yam cannellini taum (qee zaum hu ua taum dawb) boasts tons ntawm fiber ntau, ntxiv rau cov as-ham tseem ceeb tooj liab, folate thiab hlau thiab tiv thaiv lub plawv. Lawv yog creamy, earthy thiab mus zoo nyob rau hauv zaub xam lav nrog squash los yog lws suav-raws li kua zaub thiab stews.
Sim nws:
- Roasted Squash Salad with White Beans, Breadcrumbs thiab Preserved Lemon
- Braised Cannellini Taum nrog Prosciutto thiab Tshuaj ntsuab
- Dawb taum nrog Rosemary thiab Caramelized dos
- Txiv lws suav thiab Dawb taum Stew on Toast
Michael Moeller / EyeEm / Getty Dluab5. Nqaij qaib
Tag nrho cov protein: 7g ua rau ½ khob, siav
Chickpeas Nws yog qhov nrov vim li cas: Ntxiv rau cov protein, lawv muaj cov folate, hlau, phosphorus thiab digestion-regulating fiber. Pab lawv nyob rau hauv ib tug creamy curry, crisped on to top ntawm ib tug zaub xam lav los yog hloov mus rau hauv ib tug veggie burger.
Sim nws:
- Chickpea thiab Zaub Txiv maj phaub Curry
- Kale Salad nrog Crispy Chickpeas
- Julia Turshen's Stewed Chickpeas nrog Peppers thiab Zucchini
- Ci Feta nrog Garlicky Kale thiab Chickpeas
- Chickpea Burgers
- Smashed Chickpea Salad Sandwich
Ekay Lim/EyeEm/Getty Images6. Pinto Taum
Tag nrho cov protein: 7g ua rau ½ khob, siav
Earthy, nutty pinto taum muaj qhov zoo siab 20 feem pua ntawm cov lus pom zoo txhua hnub ntawm cov hlau ib khob, ntxiv rau 28 feem pua ntawm RDV rau vitamin B1, uas pab koj lub cev hloov zaub mov rau hauv lub zog. Sim lawv nyob rau hauv classic mov thiab taum los yog Mexican pozole.
Sim nws:
- Homestyle Rice thiab Taum
- ntsuab pozole
Zeeking / Getty Duab7. Lima Taum
Tag nrho cov protein: 5g ua rau ½ khob, siav
Ntxiv rau tag nrho cov protein, ib khob ntawm taum lima muaj cuaj grams fiber ntau, ntxiv rau cov hlau thiab potassium ntau heev. Lawv yog cov kev xaiv classic rau succotash, tab sis kuj ci ntawm lawv tus kheej.
Sim nws:
- Lima Taum Butternut Succotash
- Southern Butter Taum
- Qab Zib Succotash nrog Okra, Pob Kws thiab Txiv lws suav
Ally T / Getty Duab8. Ntsuab peas
Tag nrho cov protein: 4g ua rau ½ khob, siav
Me me peas pab tau qee cov protein loj, thiab lawv kuj muaj cov vitamins A, B1, C thiab K. Ntxiv rau, lawv saj zoo nrog txhua yam ntawm nqaij nruab deg mus rau cheese thiab nqaij qaib.
Sim nws:
- Seared Scallops nrog Ntsuab Peas, Mint thiab Shallots
- Spring Pea Soup nrog Mint
- Muab ob npaug rau Pea, Prosciutto thiab Burrata Platter
- Asparagus, Pea thiab Ricotta Tarts
- Qab Zib Snap Pea Salad nrog Chèvre Ranch
- Nqaij qaib thiab Snap Pea Stir-Fry
Yees duab © bhofack2 / Getty Images9. Cov kua txiv hmab txiv ntoo
Tag nrho cov protein: 5g ua rau ½ khob, raw
Yog tias koj xav tias cov sprouts ntawm koj cov qhaub cij tsuas yog ib qho garnish, rov xav dua. Lawv muaj cov protein ntau, cov vitamins B xws li niacin, riboflavin, thiamin thiab folate, nrog rau cov vitamins A, C thiab K. Sim lawv li topping ntawm kua zaub los yog ib lub tais veggie.
Sim nws:
- Bibimbap Tais
- 15-feeb Cheater's Pad Thai
- Vegan Slow-Cooker Detox Txiv maj phaub Soup
- Instant Pot Vegan Pho
Guido Mieth / Getty Dluab10. Nceb
Tag nrho cov protein: 3g ua rau ½ khob, siav
Cov nceb yog cov khoom noj muaj calorie tsawg, muaj fiber ntau tsis tsuas yog cov protein, tab sis kuj muaj vitamin D, tiv thaiv kab mob zinc thiab potassium, uas tuaj yeem txo cov ntshav siab. Siv lawv ua cov nqaij noj qab nyob rau hauv pastas los yog ua ib qho topping ntawm pizza .
Sim nws:
- 20-feeb Mushroom Stroganoff
- Zaub Wellington nrog nceb thiab spinach
- Portobello Mushrooms Stuffed nrog Barley Risotto
- Ib qho yooj yim Skillet Linguine nrog Trumpet Mushroom 'Scallops'
Yulia Shaihudinova / Getty Images11. spinach
Tag nrho cov protein: 6g ua rau 1 khob, siav
khob khob rau khob, spinach Nws tsis tshua muaj calories, tab sis muaj protein ntau thiab lwm yam tseem ceeb ntawm cov vitamins thiab minerals, xws li cov vitamins A, C thiab K, folate, hlau, magnesium, calcium thiab potassium. Nws yog ntau yam rau khau raj thiab ua rau ib qho ntxiv rau pastas, smoothies thiab zaub xam lav, los yog ua haujlwm ntawm nws tus kheej.
Sim nws:
yuav ua li cas txhim kho plaub hau zoo
- Txiv maj phaub Creamed Spinach
- Spinach thiab Peb-Cheese Stuffed Plhaub
- Balsamic Brown Butter Tortellini nrog Spinach thiab Hazelnuts
- Ina Garten's Ci Spinach thiab Zucchini
Franz Marc Frei / Getty Dluab12. Artichokes
Tag nrho cov protein: 5g ua rau 1 khob, siav
Artichokes yog tag nrho ntawm cov as-ham tseem ceeb xws li hlau, potassium thiab vitamins A thiab C, ntxiv rau lawv khav hais tias txaus siab ua ke ntawm cov protein thiab fiber. Tig lawv mus rau hauv ib qho classic creamy dip los yog sim lawv ntawm pizza los yog pasta los yog raws li ib tug appetizer. (Psst: Nov yog yuav ua li cas ua noj ib qho yog tias koj tsis tau ua nws.)
Sim nws:
- Roasted Artichokes nrog qej Aioli rau Dipping
- Tshis Cheese Pasta nrog spinach thiab artichokes
- Spinach Artichoke Squares
- Grilled Flatbread Pizza nrog Artichoke, Ricotta thiab Lemon
Enrique Diaz / 7cero / Getty Dluab13. Broccoli
Tag nrho cov protein: 5g ua rau 1 khob, siav
Ntxiv nrog rau qhov zoo ntawm cov protein, zaub paj muaj fiber ntau, hlau, calcium, selenium thiab B vitamins. Nws yog qab ci los yog sautéed nrog me ntsis ntau tshaj ntsev thiab kua txob, los yog txawm tig mus rau hauv ib qho qis-carb pizza crust hloov.
Sim nws:
- Spicy Broccoli Sauté
- Pan-Roasted Broccoli 'Steaks' nrog Qej-Sesame Vinaigrette
- Charred Broccoli nrog Sriracha Almond Butter Sauce
- Broccoli Margherita Pizza
Michael Moeller / EyeEm / Getty Dluab14. Brussels Sprouts
Tag nrho cov protein: 5g ua rau 1 khob, siav
Ib khob ntawm siav Brussels sprouts muaj a koj ntawm cov vitamins - 150 feem pua ntawm kev pom zoo noj rau cov vitamin C thiab 250 feem pua ntawm cov vitamin K - ntxiv rau fiber ntau, cov protein thiab cov tshuaj tiv thaiv kab mob. Txawm hais tias ci, sautéed, plua plav nrog Parm lossis qhwv hauv nqaij npuas kib, lawv ua kom qab (thiab noj qab nyob zoo) ntxiv rau txhua pluas noj.
Sim nws:
- Cacio thiab Pepe Brussels Sprouts
- Brussels Sprouts Skillet nrog Crispy Pancetta-Carlic Breadcrumbs
- Crispy Parmesan Brussels Sprout Bites
- Dorie Greenspan's Maple Syrup thiab Mustard Brussels Sprouts
- Spicy Roasted Brussels Sprouts
- Brussels Sprouts Sliders
- Crispy Bacon-Wrapped Brussels Sprouts
- Brussels Sprouts Latkes
Joanna McCarthy / Getty Dluab15. Asparagus
Tag nrho cov protein: 4g ua rau 1 khob, siav
Qhov no caij nplooj ntoos hlav nyiam Tej zaum yuav paub tias ua rau koj cov ntxhiab tsw txawv txawv, tab sis noj qab haus huv: Nws tau ntim nrog cov vitamins A, C, E, K, thiab B6, ntxiv rau folate, hlau, tooj liab, calcium thiab fiber ntxiv rau nws cov ntsiab lus protein ntau. Xav tau txoj hauv kev tshiab los npaj nws? Pov nws mus rau hauv ib lub zaub xam lav nrog ntau pob zeb txiv hmab txiv ntoo.
Sim nws:
- Ib lub qe qe nrog asparagus thiab txiv lws suav
- Asparagus Caesar Zaub xam lav
- Asparagus Flatbread
- 20-feeb Burrata Salad nrog Pob Zeb Txiv Hmab Txiv Ntoo thiab Asparagus
BRETT STEVENS / Getty Dluab16. Pob kws qab zib
Tag nrho cov protein: 4g ua rau 1 khob, siav
Qab zib, sib tw pob kws rau ntawm cob muaj cov protein thiab fiber ntau, nrog rau cov vitamins B thiab cov zaub mov tseem ceeb xws li zinc, magnesium thiab hlau, yog li nyiaj ntsuab thaum nws yog hauv lub caij . Peb nyiam nws raws li lub hnub qub nyob rau hauv ib tug zaub xam lav los yog blended rau hauv ib tug creamy kua zaub.
Sim nws:
- Spicy Pob Kws Carbonara
- Pob kws thiab Txiv lws suav Zaub xam lav nrog Feta thiab txiv qaub
- Ib qho yooj yim 5-Ingredient Pob Kws Soup
- Pob kws Fritter Caprese nrog Peaches thiab Txiv lws suav
Westend61 / Getty Dluab17. Qos Liab
Tag nrho cov protein: 4g ua rau 1 medium qos yaj ywm, siav
Tag nrho qos yaj ywm yog cov protein uas tsis pub leej twg paub, tab sis cov qos yaj ywm liab tshwj xeeb muaj fiber ntau, hlau thiab potassium hauv lawv daim tawv nqaij. Ib cag los ntawm qos yaj ywm nyias, sim lawv nrog steak los yog ci rau hauv tsev ua chips.
Sim nws:
yuav ua li cas tiv thaiv plaub hau dawb
- Skillet Steak nrog Asparagus thiab Qos yaj ywm
- Loaded Ci qos yaj ywm 'Chips'
- Domino Qos yaj ywm
- Patatas Bravas nrog Saffron Aioli
Mikroman6 / Getty Dluab18. Yos hav zoov
Tag nrho cov protein: 3g ua rau 1 khob, siav
Txij li cov nplej qus los ntawm cov nyom, nws technically suav tias yog zaub-nplua nuj protein ntau ntawm qhov ntawd. Nws kuj tseem muaj fiber ntau, manganese, phosphorus, magnesium thiab zinc. Reap nws cov txiaj ntsig hauv cov kua zaub qab zib los yog lub tais ua kom zoo nkauj Buddha.
Sim nws:
- Slow-Cooker Creamy Chicken and Wild Rice Soup
- Buddha Bowl nrog Kale, Avocado, Txiv Kab Ntxwv thiab Tsiaj qus
Lubo Ivanko / Getty Images19. Avocado
Tag nrho cov protein: 3g ua rau 1 khob, sliced
Kuj ceeb tias, creamy avocado muaj ib tug dlej npaum li cas ntawm cov protein ib pab. Yog tias koj xav tau ntau qhov laj thawj rau choy down ntawm qhov av toast, nws kuj muaj cov fiber ntau, vitamin E, folate, potassium thiab B vitamins. Sneak nws mus rau hauv ib qho khoom qab zib chocolate rau cov khoom noj ntxiv thiab kev npau suav zoo nkauj, los yog muab nws rau hauv ib lub dip los yog sauce rau pasta.
Sim nws:
- Spaghetti nrog Avocado Pasta Sauce
- Hniav avocado hummus
- Ci qe hauv avocado
- Avocado Rice
- Avocado Tahini Dip
- Avocado Chocolate Mousse
Catherine McQueen / Getty Dluab20. Qab Zib
Tag nrho cov protein: 2g ua rau 1 medium qos yaj ywm, siav
Cov no paus zaub yog ib qho chaw ntau ntawm beta-carotene thiab vitamin A ntxiv rau lawv cov protein thiab fiber. Lawv kuj nplua nuj nyob rau hauv magnesium (uas ib txhia kev kawm tau qhia yuav pab nrog kev ntxhov siab ), thiab downright qab thaum ci thiab khoom rau hauv taco lossis noj ntawm lawv tus kheej.
Sim nws:
- Roasted Sweet Potatoes nrog Sriracha thiab txiv qaub
- Ci Sweet Potato Fries
- Qhov cub-Roasted Sweet Potatoes nrog Crispy Chickpeas thiab Yogurt Sauce
- Spicy Sweet Potato Tacos
Hais txog: 36 Cov zaub mov muaj protein ntau uas yuav tsis cia koj tshaib plab
