The vegetables that are high in protein are starchy vegetables, leafy green vegetables and legume vegetables.
Most vegetables are not really high in protein, but certain vegetables like the starchy vegetables, leafy greens and legumes are higher in plant based protein than others.
The top vegetables that are highest in protein include.
Green Peas, which contain 8 grams of protein.
Beans, including black beans, pinto beans and Chickpeas contain 14 grams to 16 grams of protein.
Lentils contain around 18 grams of protein.
Edamame, contains 18 grams of complete protein.
Spinach contains 5 grams of protein.
Artichokes contain 4 grams of protein per medium sized artichoke.
Sweet Corn contains 5 grams of protein.
Asparagus contains 4 grams of protein.
Brussels Sprouts contain 4 grams of protein.
Broccoli contains 4 grams of protein.
Potatoes contain 4 grams of protein per medium potato with skin.
Mushrooms contain 3 grams of protein.
While vegetables contain some of the needed protein, you also really need to eat other foods through the day to get 100 percent protein.
To get 100 grams or 100 percent of protein per day, the most effective way is to divide your target across 3 main meals and 1 to 2 snacks and aim for around 25 grams to 30 grams of protein per meal.
Getting the 100 grams of protein per day is easy achievable through eating everyday meals like for example.
For breakfast you can get 32 grams of protein by eating 3 scrambled eggs, which give you 18 grams of protein, along with 2 slices of high protein sprouted bread, which gives you 14 grams of protein.
For lunch you can get 40 grams of protein, by eating 1 can of tuna that is mixed with a bit of mayo for 35 grams of protein and then 1 slice of cheddar cheese which would also give you 5 grams of protein.
For dinner, you can get 26 grams of protein by eating 3 ounces of grilled chicken breast, which give you 26 grams of protein, that is served with vegetables and a sweet potato, which totals 26 grams of protein.
And then finally for a snack, you can eat 1 cup of plain Greek Yogurt to get 15 grams of protein.
If you need to get some more protein to close the gap, you can also eat 1 cup of cottage cheese that will provide you with 23 grams of protein and 1 cup of edamame for 18 grams of protein or 1 cup of cooked lentils.