Sure, there are protein supplements to help you get your daily dose, but you gotta eat too. By choosing the right foods to supplement your routines, you might be able to skip on the extra powder all together.
Edamame is practically a super food. It's a soybean, per cup of which contains 22 grams of protein. But that's not all: it also offers a quarter of your daily calcium, potassium, magnesium, and iron; as well as 50% of your daily Vitamin C and folate.
As a legume (like Edamame before it), lentils also offer a serious bite of protein per cup, among sharing other healthy traits. Offering 18 grams of protein and 16 grams of fibre to help your digestion on the way. They also contain iron, folate and B Vitamins (which your body uses to create food energy).
Cottage cheese 1% is pretty versatile so it's easy to include some for a protein boost in your diet. 4 ounces of the stuff contains 14 grams of protein. Wow!
Peanut butter and it's nut butter brethren has 8 grams of protein per 2 tablespoons of the stuff.
Whole Wheat Pasta
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This meal contains lots of protein, including some edamame![/caption]
Instead of buying 'white' pasta noodles, make the switch to whole wheat if you haven't already. It offers 8 grams of protein and some extra Vitamin B +fibre
This seed has 24 grams of protein per cup,and while it loses some of it if cooked, it still retains at least 8 grams of it.