包括健康很重要sources of proteinin your diet each day.蛋白质帮助您的身体发挥许多重要功能，并帮助您保持肌肉质量。
When you think of protein, steak or chicken might come to mind. But if you’re not a big meat eater, you have other options to make sure you get the recommended amount of protein that your body needs.
Worry not, because there are plenty of protein-rich plant-based alternatives available year-round. Try out these options for plenty of variety. You can enjoy each of them alone as a side dish, or in different recipes for a filling main course.
Keep in mind that the protein content may change depending on how you prepare each plant-based option. The values below match the cooking method indicated for each food.
总蛋白质：18.46 grams per cup (prepared from frozen)
If you normally only eat毛豆在您当地的寿司餐厅，是时候开始在家享受它了。它富含健康的植物蛋白，维生素和矿物质。
尝试的食谱：
总蛋白质：每杯17.86克（煮沸）
Lentils, which resemble tiny beans, are actually a pulse found in the legume family. But you won’t find a better option when it comes to an inexpensive, readily available vegetarian-friendly protein.
Bonus: Dry lentils cook up in only 15 minutes!
尝试的食谱：
总蛋白质：15.41 grams per cup (boiled from dried)
Pinto豆在墨西哥烹饪中很受欢迎。他们在墨西哥卷饼，汤和辣椒或侧面工作。尝试烹饪干pinto豆，而不是使用罐头类型以获得更多的健康益处。
尝试的食谱：
总蛋白质：14.53 grams per cup (boiled from dried)
鹰嘴豆, also known as garbanzo beans, are a main ingredient in hummus. They have a subtle, nutty flavor that works well in a variety of dishes.
享受烤鹰嘴豆的零食，或将其用作咖喱，汤或蔬菜碗中的主食。
尝试的食谱：
总蛋白质：14.18克每杯(煮熟from dried)
绿豆are part of the legume family and offer plenty of protein per serving. They’re also a good source of iron and fiber.
尝试的食谱：
总蛋白质：每杯12.92克（干燥）
In their pods,fava beanslook like edamame or green beans. Try adding these nutritious legumes to stews and salads or making them into a tasty dip.
尝试的食谱：
总蛋白质：11.58 grams per cup (boiled)
This little legume packs a nutritious punch with plenty of potassium, fiber, and iron. While some people don’t like the taste, recipes like the ones below can help with that.
尝试的食谱：
总蛋白质：8.14 grams per cup (cooked)
This popular health food is high in protein, fiber, antioxidants, and minerals.藜麦厨师仅在15分钟内，是沙拉，素食汉堡，pilaf，砂锅菜等的绝佳补充。
尝试的食谱：
总蛋白质：5.97 grams per ounce (dry roasted)
炮击开心果可能是一个挑战，但值得一提。开心果不仅可以享受少数人的美味，而且多才多艺，可以在烘焙食品，沙拉和鱼涂层中享用。
尝试的食谱：
总蛋白质：5.94 grams per ounce (dry roasted)
杏仁美味又营养。它们是蛋白质，健康脂肪，维生素E和抗氧化剂的重要来源。通过完整的杏仁食用杏仁来获取最多的营养。
尝试的食谱：
总蛋白质：5.64 grams per cup (boiled from frozen)
If you hated布鲁塞尔sprouts小时候，可能是时候再次尝试。他们烤，蒸甚至在沙拉中切碎。
尝试的食谱：
总蛋白质：4.69 grams per ounce (dried)
These tiny black seeds have earned their superfood status. Even a small amount has a ton of protein, fiber, omega-3 fatty acids, and other nutrients.嘉种子布丁是一个受欢迎的选择，但不要害怕在其他菜肴中尝试这些种子。
尝试的食谱：
总蛋白质：4.55克每1个中等土豆（烤，皮肤）
The值得信赖的斑点说唱不好。实际上，它充满了蛋白质和维生素C和B-6。尝试Russet或Red Potos，以提高蛋白质。如果您吃皮肤，请加分！
尝试的食谱：
总蛋白质：每1茎4.28克（煮沸，培养基）
There’s a reason your parents always told you to eat your little green trees. In addition to protein,broccoli提供填充纤维，维生素K和C等。别忘了吃茎！
尝试的食谱：
总蛋白质：每1鳄梨（介质）4.02克
您可以通过牛油果than just make guacamole. Try it in a pudding or smoothie for a creamy, thick, and protein-filled twist.
