Tofu, tempeh, and edamame are great. You can do grains like oats, and buckwheat, it's not particularly high protein but there's some. Same for spelt, hemp seeds, and teff. Seitan is made of gluten basically. Peas also have some protein. Nutritional yeast has B vitamins and some protein. Spirulina has a bit of protein.
It depends on the food you are obtaining the protein from. For example, in every 4 oz (112 g) of chicken breast (skinless/boneless) contains 24 g of protein. 40 g of protein would be around 2 average sized chicken breasts.
Here is a list of foods that provide roughly 30 grams of protein: 1.5 cups of Greek yogurt (opt for unsweetened and add your own toppings) 1 cup cottage cheese. 5 large eggs, or 2-3 eggs mixed with extra egg whites.
A medium-sized avocado weighs about 250 grams and has about 4 grams of protein. The exact protein content can, not surprisingly, vary depending on the size. To get more into it, 100 grams of avocado provides around 1.6 grams of protein.
Oatmeal isn't a high-protein food. Each half cup serving only has about 5 g. It's best to aim for about 20 g of protein at breakfast. Adding protein foods to your morning oatmeal — like protein powder, nuts, eggs, yogurt, and peanut butter — could double to triple the amount of protein in your breakfast.
Nutritional information
They're rich in protein and healthy fat, and they're calorie-dense. Two tablespoons, or 32 grams, of peanut butter gives you 7.2 grams of protein. Peanut butter also contains: fiber.
Guava is one of the most protein-rich fruits around. You'll get a whopping 4.2 grams of the stuff in every cup. This tropical fruit is also high in vitamin C and fiber.
Whole soy foods, such as edamame, tofu, tempeh, soy milk and soy nuts, are great sources of lean protein. Unlike most vegetarian proteins, soy is a complete protein, providing all the essential amino acids for optimal use by your body.
Most types provide 15 grams of protein per 1 cup of cooked beans. Beans are not considered a complete protein and must be combined with whole grains, nuts, seeds, or other complete proteins to provide all 9 essential amino acids. Try adding black beans to your next burrito bowl with rice.
Protamines: These are the simplest of proteins and are basic polypeptides, soluble in water and ammonium hydroxides. These are not conjugated by heat.
To achieve 40g of protein in a meal, combine high-protein foods such as legumes, dairy, eggs, or lean meats. For example, a meal with 150g of chicken, a cup of lentils, or a serving of Greek yoghurt can easily provide this amount. Balance with whole grains and vegetables.
A 50g serving of fresh avocado contains 1 gram of protein and a whole 5-oz. fresh avocado (3 servings) contains 3 grams of protein. Though fresh avocados do not contain a significant amount of protein, they can be a creamy and delicious addition to a variety of meal plans and menus.
For 30g of protein, I do three jumbo eggs (about 12g each) and a large helping of lentils. It took me a little while to get used to that much food, but I did adapt.
However, this mix should be eaten in moderation. "The ideal way not to risk exaggerating with fat and calories is to bring to the table half avocado combined with two eggs, preferably hard-boiled, no more than a couple of times a week," says the expert, who here shares 5 good reasons to choose this meal combination.
People can get the following nutrients from 100 grams (g) of blueberries: 64 calories. 0.7 g of protein.
Egg Nutrition
Eggs are one of nature's most nutritious foods. Two large eggs contain 16 essential vitamins and minerals and only 160 calories and an incredible amount of nutrition.