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<\/p>\nReviewed by Dietitian Mandy Enright, M.S., RDN, RYT<\/p>\n
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Credit: Abbey Littlejohn<\/p>\n
Key Points<\/p>\n
Aim for 20 to 30 grams of protein at each meal from across all sources.<\/p>\n
Beans, lentils, chickpeas, farro, quinoa and pasta are all plant-based sources of protein.<\/p>\n
Plant-based protein sources also provide fiber for digestive health.<\/p>\n
It\u2019s no doubt that eggs are an amazing source of protein. But if you\u2019re looking for more sources of protein beyond an egg, you may be surprised about how many options you have, especially if you\u2019re following a plant-based diet.<\/p>\n
“Some foods that are traditionally thought of as high-carb foods contain a surprising amount of protein,\u201d says Josten Fish, RD<\/a>.<\/p>\n It\u2019s well worth it to include a variety of proteins for your heart health. One study looking at over 12,000 participants found that people who included at least four types of protein in their diets each week, like eggs, meat, whole grains and legumes, had a 26% lower risk of developing high blood pressure<\/a> compared to those who got less variety.<\/p>\n Why the focus on protein? All cells in the human body use protein. \u201cProtein is a macronutrient made up of amino acids, which are often referred to as the body\u2019s building blocks. Your body uses protein to build muscle and tissue, maintain hormones, make enzymes for digestion and provide energy,\u201d says Fish.<\/p>\n For optimal health and to maintain muscle mass, Fish recommends aiming for 20 to 30 grams of protein per meal and 15 grams of protein per snack. You can get to that goal with traditional protein foods\u2014like lean meat, poultry, Greek-style yogurt, fish and seafood and eggs\u2014as well as plant-based options, including certain carbohydrates.<\/p>\n There are 6 grams of protein in one egg, so we rounded up six carb-rich foods with at least as much protein per serving as an egg. If you\u2019re trying to up your protein, consider including these six options in your weekly rotation.<\/p>\n 1. Beans Credit: Abbey Littlejohn<\/p>\n Black beans, pinto beans, great northern beans\u2014no matter which you choose, you\u2019ll pack in the protein<\/a>. Just 1 cup of cooked black beans contains 15 grams of protein, plus 15 grams of filling fiber. In addition, beans provide minerals, such as calcium, folate and potassium. The canned variety is simple and quick, or you can save some money by learning how to cook dried beans<\/a>.<\/p>\n Beans are affordable and versatile. You can keep some in the fridge or pantry and toss them into burritos, tacos, salads<\/a>, soups and more.<\/p>\n 2. Lentils Credit: Abbey Littlejohn<\/p>\n Like beans, lentils are in the legume family\u2014and they\u2019re packed with nutrition. Just 1 cup of cooked lentils contains nearly 18 grams of protein. Lentils<\/a> come in several colors, including green, brown, black, red and yellow. Each type is slightly different in flavor and texture, so it\u2019s best to try a few to find your favorite.<\/p>\n If you\u2019re new to lentils, take a look at how to cook lentils perfectly every time<\/a>, since overcooking them can result in mush. Lentils go great with whole grains<\/a>, tossed into soup<\/a> or salads or as part of a veggie burger<\/a>.<\/p>\n 3. Chickpeas Credit: Abbey Littlejohn<\/p>\n Though they\u2019re also in the bean category, chickpeas (also called garbanzo beans<\/a>) are so versatile that they deserve to be highlighted all on their own. One cup of cooked chickpeas provides nearly 15 grams of protein and a whopping 13 grams of fiber. Chickpeas are also a good source of choline, a nutrient important for metabolic function and heart health, and one that most Americans don\u2019t get enough of.<\/p>\n There are many different ways you can enjoy chickpeas. For a snack with the crunch and satisfaction of nuts but fewer calories\u2014or as a substitute for croutons on your salad\u2014try roasting them<\/a>. Chickpeas are the main ingredient in hummus<\/a> and they’re amazing when tossed with veggies and a simple vinaigrette<\/a>.<\/p>\n 4. Quinoa Credit: Abbey Littlejohn<\/p>\n If you like eating rice but want more of a protein punch, give quinoa a try. It\u2019s a grain that provides 8 grams of protein and 5 grams of fiber in a 1-cup cooked serving. Quinoa<\/a> is one of the few plant-based sources of complete protein. In addition, it’s also a good source of iron.<\/p>\n Quinoa makes a warm, fluffy side dish for chicken, fish or steak, and is even great as a hot breakfast cereal<\/a>. We love tossing whole grains, like, quinoa, into leafy green salads<\/a>, baking it up into a casserole<\/a> or using puffed quinoa to make a high-protein cocoa-filled snack<\/a>.<\/p>\n 5. Farro Credit: Abbey Littlejohn<\/p>\n Farro is an ancient wheat grain<\/a>. There are 6 grams of protein per quarter-cup of dry farro, which equals about \u00bd cup cooked. Many people describe the taste of farro as nutty, and it\u2019s got a great chewy texture. Like quinoa, farro is versatile and makes a great salad base<\/a> and protein-packed hot breakfast cereal<\/a>.<\/p>\n 6. Whole-Wheat Pasta Credit: Abbey Littlejohn<\/p>\n While not traditionally thought of as a protein-rich food, pasta does pack a good dose: 1 cup of cooked whole-wheat spaghetti provides 7 grams of protein. Whole-wheat pasta has a nuttier flavor than refined, white-flour pasta. It works in a variety of dishes, from creamy pasta dishes<\/a> to more traditional spaghetti dishes<\/a> with red sauce and meat. If you want to pack even more protein into your pasta, consider opting for legume-based pastas<\/a>, such as those made with lentils, beans or chickpeas.<\/p>\n Our Expert Take<\/p>\n Whatever type of eating plan you follow\u2014vegetarian, Mediterranean, low sugar\u2014getting enough protein in your day is vital to good health and nutrition. The great news is that protein is available in many different types of foods\u2014even carb-rich, plant-based foods like pasta, beans, lentils and quinoa.<\/p>\n![\"Credit:](\"https:\/\/www.newsbeep.com\/us\/wp-content\/uploads\/2026\/04\/039ce1485a5f1c1bd7430e8346b92cb7.jpeg\"\/)
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