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Muscle Building, Meat Alternatives

Author: FITivate | Published date: October 2, 2023 | Category: Nutrition
Meat Alternatives, high protein vegetables

High quality protein sources need not come only from meat sources, meat alternatives such as plant based foods can also fulfill daily protein requirements as effectively.

Soy Beans

31 Grams of Protein / Cup

Soy Milk

11 Grams of Protein / Glass

Broccoli

2.6 Grams of Protein / Cup

Spinach

1 Gram of Protein / Cup

Asparagus

2.9 Grams of Protein / Cup

Brussel Sprouts

3 Grams of Protein / Cup

Cauliflower

2 Grams of Protein / Cup

Tempeh

31 Grams of Protein / Cup

Toufu

20 Grams of Protein / Cup

Almonds

29 Grams of Protein / Cup

Cashews

21 Grams of Protein / Cup

Pistachios

26 Gram of Protein / Cup

Black Beans

16 Grams of Protein / Cup

Chick Peas

15 Grams of Protein / Cup

Lentils

18 Grams of Protein / Cup

Edamame

17 Grams of Protein / Cup

Chia Seeds

32 Grams of Protein / Cup

Flax Seeds

31 Grams of Protein / Cup

Sunflower Seeds

29 Grams of Protein / Cup

Quinoa (Cooked)

8 Grams of Protein / Cup

Oat Meal (Cooked)

6 Grams of Protein / Cup

Buckwheat (Cooked)

5.7 Grams of Protein / Cup

Brown Rice (Cooked)

4.5 Grams of Protein / Cup

Millet (Cooked)

6 Grams of Protein / Cup

Singapore Ministry of Health recommends an average of 58 - 68 Grams of daily protein intake for a healthy adult. (1)

References : 

1. https://www.healthhub.sg/live-healthy/192/recommended_dietary_allowances

By : Alvin Ho

B (Eng), MBA, Certified Allied Healthcare/Fitness Professional (EIMS), Master Fitness Trainer / Fitness Nutrition, Resistance & Endurance Training Specialist (NFPT)

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