Tofu not included.
By Jill Waldbieser, Women'sHealth
Protein is the star player of any weight-loss regimen: It helps build and maintain lean, metabolically-active muscle and fights off diet-destroying hunger pangs. And while chicken, fish, and beef are delish, plant-based sources are extra beneficial since they also tend to be good sources of filling fiber and inflammation-fighting antioxidants.
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By Jill Waldbieser, Women'sHealth
Protein is the star player of any weight-loss regimen: It helps build and maintain lean, metabolically-active muscle and fights off diet-destroying hunger pangs. And while chicken, fish, and beef are delish, plant-based sources are extra beneficial since they also tend to be good sources of filling fiber and inflammation-fighting antioxidants.
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In short, getting protein from plants means you’ll get more good-for-you nutrients and fewer calories. But there’s more to vegetarian proteins than tofu. Here, a few other ways to get your fill.
LENTIALS
One cup of cooked lentils gives you 18 grams of protein plus fiber, a combo that knocks out hunger and puts the kibosh on snacking between meals, says Brigitte Zeitlin, R.D., owner of BZ Nutrition.
Eat more: Roast them as a smart side or use as a topping for your salads and soups. You can even grind them and add to vegetarian meatballs or burgers, says Zeitlin.
(Speed up your progress towards your weight-loss goals with Women's Health's Look Better Naked DVD.)
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SEEDS
Hemp, pumpkin, chia, flax—these little guys pack a big protein punch with seven to nine grams per half-cup serving, says Zeitlin. They’re also rich in healthy fats which will help fight off food cravings.
Eat more: Add them to your breakfast oatmeal or smoothies or add to salads, she says.
Eat more: Add them to your breakfast oatmeal or smoothies or add to salads, she says.
NUTS AND BUTTER
Protein, fiber, healthy fats, and who doesn’t love a good spoonful of PB? One-quarter cup of nuts or two tablespoons of nut butter will give you anywhere from seven to nine grams of protein. Bonus: Nuts are a good source of potassium, which can help fight belly bloat, says Zeitlin.
Eat more: Spread nut butter on fruit or whole-grain toast for a snack; toast whole nuts and toss onto salad or in oatmeal.
Related: The 10 Best Morning Snacks For Weight Loss
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EDAMANE
A single serving of soybeans has 20 grams of protein, along with calcium, manganese, and phosphorus, all minerals that help to keep your bones and muscles healthy so you can kick some serious butt in your workouts, says Cynthia Sass, R.D.
Eat more: Add a handful to a stir-fry, pasta, or as the filling for your taco Tuesdays.
Related: 3 Signs You Need To Start Eating More Carbs
BEANS
Turns out, they’re as good for your
waist as they are for your heart. Research shows that beans and pulses
have a unique combo of plant protein, fiber, and antioxidants that help
suppress appetite and regulate hunger hormones, says Sass.
Eat more: Make hummus with any bean, they work just as well as chickpeas. Or try them in soups or even as a baked potato topping.
More from Women's Health
Eat more: Make hummus with any bean, they work just as well as chickpeas. Or try them in soups or even as a baked potato topping.
