Protein Rich Foods For Weight Loss

I’ve been talking alot lately about different diets and options some people are doing.

I’ve shared a comparison post on low Carb vs. keto…..    https://sassyfitnesschick.com/2019/01/09/low-carb-diet-vs-keto-diet/

Last week I shared what I love doing and try to implement most of the time which is a single ingredient plan…………    https://sassyfitnesschick.com/2019/01/14/single-ingredient-diet/

But one of the things many of these diets often show is plenty of vegetables, fruit, low fat dairy and lean protein as a way to get slimmer.

This doesn’t have to be labeled as anything, it is just sensible eating.

You can’t go wrong eating that way.

If I’m really pushing to lean out I key in on plenty of veggies and good quality protein.

Protein should make up about 30% of your meal in some form. It not only keeps you feeling satisfied, and your blood sugar level steady, it is essential for muscle building, repair, cell growth and lots of other important things in our bodies.

But what if you’re wanting to get more protein from plant related or other sources?

Is that possible?

Indeed it is with many tasty possibilities.

Lets look at some foods that offer protein packed benefits.

*Spinach. This is one of my favorite staples in my day often at breakfast and lunch. Spinach contains 5.3 grams of protein per cup. Interestingly the protein increases when cooked.

Other dark greens high in protein are kale, mustard greens and swiss chard.

*Sweet corn. Corn is often hated on but it can pack a nice nutritional punch and offers 4.7 grams per cup.

* Asparagus. I have to admit this is something I started eating as a big kid. Like uh….maybe a year or so back “big kid” haha

I guess it never seemed to interest me then one day I decided to experiment. Good thing too, asparagus offers 4.3 grams per cooked cup.

*Brussel sprouts. Gosh if there’s a veggie that gets hated on, it’s these little guys. Find a recipe that you think sounds good and try them. Just don’t boil them. They are amazing roasted in oven with a bit of olive oil. A cup serving will yield you about 4 grams.

*Mushrooms are another food I had to “grow into” a one cup serving is 3.9 grams. If that’s to much 3.5 ounces will get you 3.6 grams.

*Broccoli offers 3.7 grams for a cup.

*Edame or soybeans offer 18 grams for one cup!

*Black beans offer 7.6 grams for only a half cup. They are also loaded with lots of other healthy vitamins and minerals.

*This isn’t a veggie, but wild rice offers 6.5 grams for one cup.

*Almonds get you 6 grams per 1/4 cup. Toss some in with nonfat Greek yogurt and berries, its one of my favorite go to breakfasts when I’m time crunched.

*Potatoes. Are you surprised? A medium potato contains 4 grams!

* Steel cut oats…another non veggie but it contains 5 grams in its modest 1/4 cup serving.

*Chickpeas get you 6 grams in a half cup serving.

*Green peas contain more protein than any other vegetable which is why they are the primary protein source in many vegan protein powders. You’ll get about 9 grams of protein per cup and lots of healthy fiber too.

*Lentils are a huge source coming in at 18 grams for a one cup serving!

*Ok and a final one…I just have to include it because it’s such a powerhouse of protein, and that’s Greek yogurt. You get 23 grams of protein in 8 oz. And you will be getting lots of good for you friendly bacteria that help with digestion.

This is certainly not an exhaustive list of protein foods that aren’t animal sourced.

Mixing up these types of foods will offer not only protein but lots of good body healthy vtimans and minerals while helping you stay lean.

Oops. In technical difficulties…I’m typing this on my phone and pulled up an image from my food post on calories and if they are equal. I didn’t realize this pic had text on it and I’m not sure how to make it leave haha anyway you can search up that post if you need more to read. 🤣    https://sassyfitnesschick.com/2018/04/05/the-equality-of-the-calorie/

Tell me. What’s your favorite non-meat source of protein?

Advertisements

Published by

Sassyfitnesschick

8 years ago I began what I now refer to as my "journey into lifestyle fitness". After a yearly check in with my Dr he said I looked "really good on paper, but I might consider losing a few pounds" I wasn't offended... I knew I needed to but it seemed like to much work at the time. In that year we had adopted 2 girls out of foster care, plus caring for my 3 sons & husband sort of left me on the back burner taking care of "me". I told him I "used to" walk & he encouraged me to at least get back to that. I left his office that day, started, & never quit. As time moved on my walks increased in length & speed. I started mingling some jogging into it...then after more time some short sprints. One day I realized I was doing more running than anything else. I learned to run longer and farther. I constantly challenged myself to do more. I realized I had turned into a runner & was loving it. I have since run 6 half marathons, 2 full marathons, and my first 50K scheduled for March 1,2015. Not bad for a girl who just started off walking not quite 2 miles! My body was now beginning to show the results of my work as weight & inches dropped off. I began to add in boxing & weights on days I wasn't running. Over time as the fat left, my new muscles were waiting underneath =) Obviously, I also made some food changes. Nothing drastic..just started eating less and trying to eat better.. I hated diets and how they made me feel....deprived & left out of all the fun...so adjusting & eating less of what I liked and moving more.. I found myself getting in decent physical shape. It began my thinking of lifestyle and not "dieting". As I got stronger,healthier & more fit it was an easier process to "let go" of some of the foods I had enjoyed. I had more energy, strength and confidence in what I could do. It was empowering. It made me realize that I probably wasn't the only one who wanted to lose weight, be healthy & strong but not always be on some sort of "diet". Maybe my journey & what I had learned & been doing might possibly help others to success in their lives... I consider myself to be rather normal and ordinary ( meaning I haven't always been into fitness and healthy eating) it has been a steady, daily, learned process with good days and bad days and my hope is that you too, will see the greatness in you, and that you have the ability and power to change and do anything you put your mind to. If you want change, you can make it happen. It's just one day at a time, making smart moves and better choices, and before you know it, things are happening. Get started on your journey, really, what do you have to lose ? And yet, so much to gain =)

One thought on “Protein Rich Foods For Weight Loss”

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s