Breakfast Inspiration

10 rich protein foods should be added to family meals

The plant world always provides many essential nutrients, such as protein, which help our bodies stay healthy and firm.

Plant protein is not a new term. However, the role and use of plant protein have only recently received much attention. If you feel unfamiliar with this concept, we will explore the top of the “miracle” things that plant proteins bring to us.

Đạm thực vật

What is vegetable protein?

Protein (also known as protein) is found in the cells or tissues of all life on this planet. They are a chain of amino acids linked together by peptide bonds. There are about 20 amino acids, of which 9 are essential amino acids that the body cannot make on its own but must be provided from outside.

Plant protein is simply a protein found in plant-based foods. This group may include tofu (tofu), soybeans, whole grains, etc.

Functions of plant proteins

The consumption of plant-based foods positively affects our health. A diet high in plant-based protein will limit high blood pressure. The amount of bad cholesterol in the blood is also significantly reduced, helping to keep the heart-healthy.

Increasing protein intake helps to lose weight faster. Protein reduces the amount of fat in the organs, supports muscle growth. If a toned body is your dream, add more protein than you.

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Is it possible to completely replace animal protein with vegetable protein?

Although the benefits of plant protein are undeniable, we should not switch to an entirely plant-based diet. Plants do not contain complete protein sources because they lack one or more essential amino acids. It is necessary to have various dishes and intelligent food choices to supplement the body’s nutrients fully.

You should add the following foods to your daily diet to boost collagen, help the skin stay firm, and regenerate quickly after damage.

Ten foods rich in plant protein

Changing your protein sources from animals to plants can make your meals richer and more appealing.


Quinoa (also known as quinoa) is a grain high in protein. Each cup of cooked quinoa contains up to 8g of protein. Besides, these nuts are also rich in nutrients, including magnesium, zinc, and fiber.

Quinoa can be added to pasta dishes or stews to enhance the flavor of the word. In addition, using quinoa seeds to decorate salads or main dishes also brings an engaging culinary experience.Hạt quinoa giàu chất đạm


Almonds are always famous on the list of nuts to eat. These nuts contain 16.5g of protein per half-cup. It is also a good source of vitamin E, which is beneficial for the skin and eyes. Almonds can be made into snacks, garnished with cakes or added to salads.Lượng lớn đạm tìm thấy trong hạnh nhân


Peas are an indispensable ingredient in dishes such as fried rice or salad. Thanks to its high protein content of 5g in 100g of beans, it has always been popular with many people. Not only that, fiber, vitamins C, K are also found in peas. If you don’t like using fresh peas, you can choose to use dried peas.

Đậu Hà Lan là nguồn đạm dồi dào


When it comes to vegetable protein, we immediately think of soybeans. Surprisingly, not everyone knows that 100g of soybeans contains 34.5g of protein.

Soybean-based dishes are also very diverse such as soy milk, tofu, tofu. In particular, soy milk is a perfect alternative to cow’s milk for allergic to milk from animals. If you drink 240ml of soy milk, you will be supplemented with 7g of protein and calcium, vitamins D and B12.

Đậu nành mang đến nhiều chất đạm

Buckwheat seeds

Buckwheat seeds can be unfamiliar to many people. But for bodybuilders, this is a familiar food because they are a source of protein to help the body toned. In 100g of this seed contains about 13g of protein. You can grind the roots to add to your daily diets and renew the taste.Hạt kiều mạch là một trong những loại hạt chứa đạm


This “familiar face” appears densely in our lives. Half a cup of peanuts contains about 20.5g of protein. Peanut butter is also a good source of protein, with 3.6g per teaspoon. Sandwiches with peanut butter are always an utterly nutritious snack.Đậu phộng có rất nhiều chất đạm


Oats are an indispensable food in weight loss and muscle gain diets. Add 1 cup of oats to your daily meal, and you’ll get 5g of protein. This is considered to be the cereal with the most protein. You can process oats into various dishes such as porridge, salad, oat milk, sponge cake.Yến mạch là ngũ cốc nhiều đạm nhất


Cooked chickpeas are high in protein, about 7.25g per cup. These beans can be eaten hot or cold and are featured in many recipes online. We can use hummus with chickpeas in place of butter when eating with sandwiches.

Đậu gà có lượng đạm cao

Chia seeds

This tiny seed is a food high in fiber and omega 3 fatty acids. Chia seeds are also a complete protein source containing 2g of protein per scoop. Try adding chia seeds to smoothies, sprinkling them over yogurt, or adding them to a glass of juice to enrich the dish! Currently, chia seeds are available in most supermarkets or health food stores.

Hạt chia giàu chất đạm

Hemp seeds

100g of hemp seeds contain about 37g of protein. In addition to being high in protein, these nuts also contain essential nutrients such as magnesium, zinc and omega 3. These are substances that help reduce depression.Lượng đạm cao có trong hạt gai dầu


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