Believe it or not, eating vegetables can help you build muscle. Veggies are known for their vitamins, minerals, antioxidants and fiber, but some of them also contribute plant-based protein to the diet.Â
According to The 2020–2025 Dietary Guidelines for Americans, it’s always a good idea to eat more plants. As a matter of fact, these healthy eating recommendations encourage all Americans to increase their intake of dried beans, whole grains, fruits, vegetables and nuts. A simple way to do this is to replace some of the animal products in your diet with veggies.
While the protein in these veggies may seem small compared to animal foods, every gram counts toward your daily allotment. Most people need at least 20 grams of protein per meal, and including various protein sources is a good way to reach that goal.
Mix and match these veggies with other protein sources, like beans, legumes, seeds, nuts, eggs, fish or poultry, for a well-balanced protein-packed meal.
Potatoes
- 1 medium potato = 4 grams of protein
This starchy tuber is known for being full of carbs, but it also has one of the highest protein counts of any veggie. A medium white potato has 4 grams of protein, plus potassium, vitamin C and fiber. Research shows that potatoes are beneficial for heart health, gut health and even appetite control.
Adding a baked potato to any meal is a great way to increase the plant-based protein. Or, use potatoes as a vehicle for stuffing with protein-packed ingredients, like shredded chicken, black beans or cheese.Â
Broccoli
- 1 cup chopped = 3 grams of protein
As one of the most popular veggies around, you can always feel good about eating broccoli. The combination of fiber and protein make this cruciferous veggie a filling ingredient. Broccoli also has plant compounds called glucosinolates that have anticancer effects, according to the National Cancer Institute.
There are a multitude of ways to use broccoli, from roasting it in the oven and serving it alongside the main dish, to
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