Cashews

cashews
Protein: 5 g per ¼-cup serving

Cashews have a moderate amount of proteins stored in them and also take up 20% of the recommended intake of magnesium. Moreover, it makes for 12% of the recommended intake of vitamin K. These two are essential as they are bone-building nutrients. Hence you must remember to eat a healthy amount of cashew every meal.

Pumpkin Seeds

pumpkin seeds
Protein: 5 g per ¼-cup serving

Pumpkin seeds as we all know are a good means of getting required protein. They are known to be nutrient powerhouses as they make up half of the daily intake needed for magnesium, and also contain immune-boosting zinc, plant-based omega-3s, and tryptophan. These are important for you to have a good night’s sleep.

Potatoes

potatoes
Protein: 4 g in 1 medium white potato

Potatoes are one of the most common means to get protein in your body. Even though potatoes are notorious for contributing very less when it comes to nutrition, a medium-sized spud has around 4 g of protein. Also, potatoes occupy 20% of the recommended daily intake of heart-healthy potassium.

Spinach

spinach
Protein: 3 g per ½-cup serving (cooked)

Even though 3 g does not seem like an abundant amount, for a green veggie, it is actually a very high amount. You can do more than just making a salad out of this vegetable. We have all seen ‘Popeye The Sailor-man’ who constantly relies on spinach for energy, so why not get creative and start cooking it in different approaches.

Corn

corn on the cob
Protein: 2.5 g per ½-cup serving

Similar to potatoes, corn is always seen in the “plants with no redeeming qualities” category, but if they are cooked with a protein-rich vegetable and legumes, it transforms into a protein-packed plant-based dish. You must remember to get an organic or non-GMO fresh or frozen variety and avoid buying genetically modified ones.

Avocado

avocado
Protein: 2 g per ½ avocado

We have all met one person in our lives that live and die by avocados. People who love avocados seem to swear by the fruit. Well, at least they are eating healthy. Avocados have a creamy, dream texture and can fill up one’s stomach to the brim. It contains monounsaturated fatty acids and a certain amount of protein.