Lentils. A mere 1.5 cups of lentils contains just as much protein as a 3 oz chicken breast, but lentils contain the dietary fiber, copper, phosphorus, and manganese that you can't get from meat.
Chickpeas (or other beans) + Quinoa
Chickpeas (or other beans) will provide 16 grams of protein per 1 cup of cooked serving. You can add 1/2 cup of quinoa to this for another 5 grams of protein, to provide 21 grams of protein.
Protein Foods include all foods made from seafood; meat, poultry, and eggs; beans, peas, lentils; and nuts, seeds, and soy products. Beans, peas, and lentils are also part of the Vegetable Group.
Research has shown that all plants contain protein and at least 14% of the total calories of every plant are protein. Broccoli contains more protein per calorie than steak and, per calorie, spinach is about equal to chicken and fish.
Beans and legumes (7-10 grams per half-cup): black beans, white beans, lentils, chickpeas, hummus and green peas. Grains (5-8 grams per cup): quinoa, brown rice, oats, millet and barley. Soy (9-16 grams per ½ cup): tofu, edamame and tempeh.
While all beans pack a ton of plant protein, lentils top the list with about 18 grams of protein per cup.
So in order to get to 140 grams, you would need to eat a lot of meat (12 ounces+) per day along with other high protein sources including eggs, whey protein, and possibly dairy (yogurt, milk).
Beef has a few nutritious advantages over chicken, as it contains more iron and zinc. These substances are essential for our immune systems and brain development. However, chicken is much better for your cardiovascular health, because it has less cholesterol and saturated fat than beef.
Wild Alaskan salmon, oysters and sardines are highest in healthy fats; white fish such as cod or flounder tend to be leaner. White meat has slightly less saturated fat than dark. Turkey is fairly comparable to chicken in nutrients, but both its dark and white meat are slightly leaner.
Protein is an important nutrient for your body. Good sources of protein include meat, fish, chicken, eggs, dairy, beans, soy foods, nuts and seeds.
Guava. 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.
High protein vegetables are vegetables that provide a good amount of protein to your diet. This includes legumes (a class of vegetables) and more traditional vegetables like lima beans, green peas, spinach, sweet corn, artichokes, Brussels sprouts, sweet potato, asparagus, broccoli, kale, mushrooms and avocado.
100 grams of protein for vegetarians
For vegetarians, 100 grams of protein might look like: Four eggs (24 grams of protein) ½ cup of rolled oats (5 grams) Two tablespoons of peanut butter (7 grams)
A whole medium avocado contains about 240 calories, 13 grams carbohydrate, 3 grams protein, 22 grams fat (15 grams monounsaturated, 4 grams polyunsaturated, 3 grams saturated), 10 grams fiber, and 11 milligrams sodium. Along with their low sodium levels, avocados contain no cholesterol.
“Eating two eggs each morning only offers you around 12 grams of protein,” says Horton. “To meet that 30-gram threshold, you'll need to step up the egg intake or layer in other protein sources.” Keep in mind: Upping your protein intake isn't just about building more lean muscle mass.
They provide nearly 20 grams of protein in a ½-cup serving. However, chickpeas aren't a complete protein because they don't provide adequate amounts of the nine essential amino acids. To make them a complete protein, eat them with wheat, oats or rice. Chickpeas are also a source of folate, fiber, iron and phosphorus.