30 meat free foods that are full of protein প্রোটিনে ভরপুর ৩০টি মাংসমুক্ত খাবার

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🌱 Legumes & Beans

1. Lentils (cooked) – ~18g protein per cup

2. Chickpeas (cooked) – ~15g per cup

3. Black beans – ~15g per cup

4. Kidney beans – ~13g per cup

5. Navy beans – ~15g per cup

6. Edamame (young soybeans) – ~17g per cup

7. Green peas – ~8g per cup

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🌾 Grains & Pseudograins

8. Quinoa – ~8g per cup (cooked)

9. Oats – ~6g per cup (cooked)

10. Brown rice – ~5g per cup

11. Barley – ~4g per cup

12. Bulgur – ~5.5g per cup

13. Teff – ~10g per cup

14. Millet – ~6g per cup

15. Amaranth – ~9g per cup

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🌰 Nuts & Seeds

16. Almonds – ~6g per ounce

17. Peanuts – ~7g per ounce

18. Pumpkin seeds – ~7g per ounce

19. Sunflower seeds – ~5.5g per ounce

20. Chia seeds – ~5g per ounce

21. Hemp seeds – ~9.5g per 3 tbsp

22. Flaxseeds – ~5g per ounce

23. Cashews – ~5g per ounce

24. Pistachios – ~6g per ounce

25. Walnuts – ~4g per ounce

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🥥 Soy & Alternatives

26. Tofu – ~10g per 1/2 cup

27. Tempeh – ~15g per 1/2 cup

28. Soy milk – ~7g per cup

29. Textured vegetable protein (TVP) – ~12g per 1/4 cup (dry)

30. Seitan (vital wheat gluten) – ~21g per 3 oz