Vegetarian Or Vegan? Check Out These High Protein Foods.
I'm pretty sure that everyone reading this knows that protein is essential to their overall health and well-being. But have you ever wondered exactly why that is the case? Long story short, protein is a macronutrient that is found in every part of our body because it's a part of every cell. Protein helps to build and repair tissues in our system while also being what helps to make enzymes, hormones, muscle bones and more. Our hair? It's mostly protein. Our nails? They are mostly protein too. Bottom line, there's basically no way we can function properly without protein being a part of our daily diet.
And what has a lot of protein in it? Meat, hands down. Yet what do you do if you happen to be a vegetarian or vegan because, as a woman, you need around 46 grams of protein a day (56 grams if you're a man)? Good question. Luckily, there are several non-animal-related foods that can get you the protein that your body craves without you having to betray your personal eating preferences. As far as the ones that can get you the most protein possible, I've got a list of 12 of 'em right here.
1. Eggs
If you're a vegan, you'll need to pass on eggs because they are a dairy product. But if you're a vegetarian, technically you can eat them because they aren't considered to be what falls into the "animal flesh" category. As far as health benefits go, eggs are high in selenium and riboflavin (Vitamin B2), along with having a good amount of vitamins A and E, folate, calcium and zinc in them. Eggs also contain choline (which helps to build healthy cell membranes), they help to produce "good cholesterol" that can lower heart disease and they have the antioxidants lutein and zeaxanthin in them to help with keeping your vision in peak condition.
Eggs are also dope on the protein tip because one egg contains about six grams of it. Another great thing about eggs is they contain amino acids; ones that your system is able to turn into protein once you consume them.
2. Greek Yogurt
This is another heads up for vegetarians only because Greek yogurt is also a dairy product. If you've ever wondered what makes Greek yogurt different from all of the rest, it's because the whey that is in other yogurts is removed from it. As a result, Greek yogurt doesn't contain any lactose (a sugar that is found in milk). When it comes to Greek yogurt's benefits, it's got calcium, probiotics and Vitamin B12. The combination makes this particular food great for maintaining bone health, boosting metabolism, improving gut health, lowering blood pressure and even helping to treat depression.
And just how much protein is in this kind of yogurt? Oh, it's got a lot! If you eat one container of it, you'll be giving your system somewhere between 14-17 grams of protein. Whew!
3. Sun-Dried Tomatoes
If you keep tomatoes in your refrigerator, they are able to last anywhere from 10-14 days. But if you want to be able to enjoy them longer, one thing you can do is let them dry out in the sun or oven (you can learn how to go the oven route here). Considering this as an alternative is good because tomatoes are full of fiber, iron, magnesium, phosphorus, several forms of Vitamin B and also vitamins C and K. Tomatoes are also a great source of antioxidants which makes them a great fruit to fight off free radicals, reduce bodily inflammation, improve your digestive health and, even boost collagen levels so that your skin looks younger for longer.
When it comes to protein consumption, it doesn't get much better than tomatoes. The reason why I say that is because you can get as much as eight grams of protein for every cup of them that you eat. So, if you put a few of these on a salad, you will have a lot of the protein intake that you need for any particular day.
4. Broccoli
Broccoli is a great source of all kinds of goodness. It's full of vitamins A, C, E, K and iron, calcium, potassium, folic acid and magnesium. So, no wonder broccoli is the kind of veggie that is able to support strong bones, reduce the risk of heart disease and keep your eyes in great shape (thanks to the carotenoids lutein and zeaxanthin that are also in them). As a bonus, broccoli even contains cancer-fighting compounds.
As if all of that wasn't impressive enough, something else that broccoli's got plenty of is protein. As much as five grams per serving (which is a cup). Just make sure that you steam it if you want to get the most out of it. Preparing broccoli any other way can zap some of its nutrients.
5. Oats
If you're someone who has a heaping bowl of oatmeal, at least a couple of times a week, good for you. Oats contain a massive amount of manganese (191 percent of the reference daily intake), along with a high amount of phosphorus, magnesium, copper, fiber, thiamin (Vitamin B1) and some iron and zinc too. Oats will also do your body good because they've got the antioxidants avenanthramides that can lower your blood pressure, improve your blood sugar levels, reduce your colon cancer risk, strengthen your immune system and, because it's high in good carbs, oats can give you a good boost of energy too.
Oats are a good way to get more protein. If you have a half-cup of 'em, you'll get someone around 13 grams. Impressive.
6. Lima Beans
Is it just me or are lima beans a super acquired taste? Either way, in just a sec, I'm gonna blow your mind with how much protein is in this particular vegetable. But first, its other health benefits. As far as vitamins and minerals go, lima beans can get you a good amount of manganese, copper, potassium, phosphorus, iron and folate. These are the kind of beans that can help to lower your blood sugar and cholesterol levels, support your nervous system and, thanks to the fiber that's also in them, lima beans can help to keep you regular while detoxifying your system too.
But here's the real clincher. Guess how much protein is in a half-cup of lima beans? 21 freakin' grams! Yep, that's the most out of any other food on this list and, if you eat a cup of 'em, you've pretty much taken in all of the protein that your body needs for the day. No wonder grandma used to make us eat them so often, huh?
7. Guava
Unlike a lot of fruits that are in their peak during any other season but winter, guava is the opposite. It is at its best between November and April. Guava is a tropical fruit that's really good for you because it's high in Vitamin C, potassium and fiber. It is able to help to lower your blood sugar levels, improve your heart health, boost your digestive health, strengthen your immunity and even lessen the pain of period cramps (how cool is that?).
One of the best things about guava, though, is it's pretty off the charts when it comes to being a wonderful source of protein. While it's a pretty low-calorie fruit (somewhere around 120 calories per cup), you're able to get yourself 4 ½ grams of protein per cup too.
8. Potatoes
Ah, potatoes. Now this is the kind of food that sometimes I've gotta talk myself out of eating (because everything must be done in moderation, right?). I don't know what it is exactly, but whether it's a French fry or a baked one (white or sweet; it doesn't really matter), potatoes just feel so damn comforting. Plus, there are several things that make them good for us. Potatoes are a great source of vitamins B6 and C. Potatoes have a ton of potassium in them (a potato contains more potassium than a banana does). Believe it or not, potatoes are also fat, sodium and cholesterol-free. Added benefits include the fact that potatoes have no gluten in them, can help to fight off free radicals and even has studies stating that they can hinder the growth of liver and colon cancer cells.
Also, no matter how you prefer to prepare your potato, you can get a nice amount of protein from it. In fact, a medium-sized potato will give you around four grams of protein. Dope.
9. Coconut
Coconut, taste wise, is something that is difficult to describe, I won't lie. Personally, I like coconut milk and even dried coconut. It's a food that's considered to be a fruit, nut and seed that contains healthy fats, is high in electrolytes (to keep you hydrated), contains lauric acid (which can fight bacteria in your system), and it has antifungal and antibacterial properties that will fight oral decay and help to prevent bladder infection, kidney disease, thyroid dysfunction and skin and scalp infections too.
Coconut is another food that makes the high-in-protein list because, if you eat a medium-sized coconut, you're actually getting somewhere around 13 grams of protein; that's close to one-third of the daily recommended amount that your system needs.
10. Hemp Seeds
OK, so let me say off top that, although these seeds have the word "hemp" in them, don't let that get you all excited. Hemp seeds are seeds that come from the Cannabis sativa plant and they don't produce any sort of mind-altering effect. Still, if you add these into your diet, they can benefit your health in a myriad of ways. Hemp seeds are a great source of alpha-linolenic acid (which is an omega-3 fatty acid), many forms of Vitamin B, Vitamin E, magnesium, potassium and folate. Eating hemp seeds will help to reduce bodily inflammation, boost heart health, heal acne, reduce symptoms related to rheumatoid arthritis and, they can help to protect your brain as well.
Hemp seeds are really impressive when it comes to how much protein that you can get out of them. You can actually get close to 10 grams of protein if you consume as little as three tablespoons of them. And, since hemp seeds contain all nine essential amino acids, they are the kind of seeds that are on the list of being a superfood too.
11. Green Peas
Green peas are something that I can get down with. Like carrots, they're a semi-sweet veggie. They've got an impressive amount of vitamins A and K as well as folate, fiber, calcium and manganese that work together to do things for your health like helping to protect you from getting heart disease and controlling your blood sugar.
And yes, they are another vegetable that is a good protein source. How much? Well, a half-cup can get you somewhere around four grams which is actually three times more than what a half-cup of carrots will provide.
12. Sprouted Bread
If you've got a craving for a sandwich, don't deprive yourself. Just be intentional to make it out of sprouted bread. What's that? It's bread that has been made from whole grains that have germinated. Sprouted bread is beneficial because, since its grains have literally sprouted, you are able to get more nutritional value when it comes to vitamins B and C and fiber with each slice. Sprouted bread also contains the enzymes phytase and amylase which makes it easier to digest, is lower in gluten and has higher antioxidant levels in it (like beta-carotene) to protect your system from free radicals.
If you opt for eating a sprouted bread brand like Ezekiel Bread, the millet, barley and beans that are in it will give you as much as three grams of protein a slice; that's pretty impressive if you're looking for just one more non-meat way to get your daily protein fix. So, what are you waiting for? Eat up, sis!
Join our xoTribe, an exclusive community dedicated to YOU and your stories and all things xoNecole. Be a part of a growing community of women from all over the world who come together to uplift, inspire, and inform each other on all things related to the glow up.
Featured image by Shutterstock
- 15 best plant-based protein foods ›
- Complete Proteins: 10 Sources for Vegans and Vegetarians ›
- Best Vegetarian and Vegan Protein Sources | Health.com ›
- The best vegan protein sources | BBC Good Food ›
- 26 Best Vegetarian Protein Foods to Lose Weight and Build Muscle ›
- 13 Nearly Complete Protein Sources for Vegetarians and Vegans ›
- The 17 Best Protein Sources For Vegans and Vegetarians ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Do You Want To Be A Wife? Or Do You Just Want To Have A Wedding?
Even though it’s my life, sometimes I look at it and totally trip out over certain things.
For instance, even though I am aware that both Hebrew and African cultures put a lot of stock in the name of a child (because they believe it speaks to their purpose; so do I) and I know that my name is pretty much Hebrew for divine covenant, it’s still wild that in a couple of years, I will have been working with married couples for a whopping two decades — and boy, is it an honor when they will say something like, “Shellie, we’ve seen [professionally] multiple people and no one has been nearly as effective as you have been.”
Yep, me. Little ole’ never-been-married-before me. Yeah, y’all better quit letting people tell you what you’re called to do in this world. That is between you and the One who made you.
Okay, but let me stay on track. When it comes to the engaged couples specifically, who have crossed my path, something that I believe I’ve said to each and every one of them (especially the bride-to-be) is — “You better enjoy every single minute of your wedding day because you deserve a big ‘ole party for all of the work that you’re about to do.” And then I look at the woman as intensely as I can and say, “And you? Remember, you are a bride for a day. You are a wife for the rest of your life.”
Why do I emphasize that point so much? It’s because those two things are not one and the same. Hmph. Let me tell it, a huge reason why 70 percent of divorces are initiated by women, however, is because a lot of them think that it is. And so, in the effort to do my part to help make marriages last longer and cause the divorce rate to go down, I think it’s important for more women to ponder if they really want to be a wife — or if they just want to throw a big party (a wedding), go on a trip (a honeymoon) and not much more than that.
Buckle in. This one might be a bit of a ride (for some, at least).
It’s Time to Stop “Living for the Fairy Tale”
GiphyIf you’ve been reading my content for a while (and if so, thank you), it will not shock you in the least that I’ve spent many years studying the origins of things as they directly relate to marriage. I know that the engagement ring is not about love but about a jewelry company that was about to go bust. So, they came up with the slogan “A diamond is forever” and then made some serious bank from it (you can read about that here).
I know that white wedding dresses have nothing to do with purity and virtue; in fact, women in the Bible often wore lots of bright colors during their more-than-one-day wedding celebrations. Actually, white comes from Queen Victoria making it famous back in the 1840s. I also know that a lot of people were pretty obsessed with evil spirits back in the day because things like wearing a wedding veil and bridesmaids wearing the same dresses were all about hiding from said spirits. Another pretty popular wedding day tradition? Well, I’ll just let you read Insider’s “Here's the horrifying truth about why grooms carry brides across the threshold,” if you’re interested.
And as far as marriage goes, don’t even get me started on the whole “I’m living for the fairy tale” narrative that gets pushed incessantly. I’ve said in other articles before that "fairy tale" literally means “a story, usually for children, about elves, hobgoblins, dragons, fairies, or other magical creatures” and “an incredible or misleading statement, account, or belief.” Who wants to live for childish stories that are incredibly misleading? And the ones that have a character like Prince Charming in it? The Bible literally says that “charm is deceitful” (Proverbs 31:30).
Know what else the Bible says? It states that death and life are in the power of the tongue (Proverbs 18:21). So, what’s up with all of this wedding/marriage rhetoric that’s so popular and also, so… “silly” is the first word that comes to mind, “unrealistic” is the second and “unnecessary” is the third?
Why are there so many expectations, especially when it comes to the wedding day, that push folks to the point where a whopping 49 percent of couples end up going into debt right after jumping the broom — all because they wanted to live for the fairy tale and throw a big party that they basically couldn’t afford? SMDH.
It really is wild, just how much human nature tends to do things without even really knowing WHY it does it — even when it comes to marriage. And so, if you are someone who desires this type of union, be honest with yourself: what is your “why”?
When it comes to becoming a wife someday, WHY do you want to do that?
A man needing to spend three times his salary on an engagement ring, WHY?
When it comes to having a big traditional wedding, WHY is it necessary?
Marriage is a goal for you (and don’t get me wrong, marriage is a beautiful thing) — WHY is that the case?
When it comes to being married, WHY do you think it will better serve you than your single state?
Motivational speaker Eric Thomas once said, “When you find your ‘why’, you will find a way to make it happen.” And when it comes to something as big (and supposed to be lifetime lasting) as marriage, perhaps a big part of the reason WHY so many of them do not go the distance is because there aren’t enough “why” questions, on the front end, that are asked (which is why you should partake in premarital counseling before your wedding day). Oh, but there should be.
Because saying “why” you want a huge wedding is nothing more than “because I want to” or “why” you chose the man that you did is simply “I love him” — I’ve been doing this couples work thing long enough to assure you that those answers simply aren’t good enough. You need to know what it means to be a wife and why a marriage and a wedding are not the same thing…not by the longest country mile that you can imagine.
What It Means to Be a Wife
GiphyIf you’ve been reading my content for a while now, you know that I’m good for throwing some Scripture in; it’s a part of my foundation and I make no apologies for it. And so, when it comes to what it means to be a wife, the first word that’s used to define it in the Bible is “helpmate” (Genesis 2:18). A helpmate is a companion, a helper and someone who assists another individual — in this case, a husband.
While we’re here, a helper is not helping unless the help is actually needed and it’s good. Lawd, I can’t tell you how many wife clients I’ve had who have totally missed that part. So, what does “good help” look like?
- A good helper ASKS the person they are assisting what they need.
- A good helper does not try to control another person or make them do what they want.
- A good helper gets that needs can shift based on what is transpiring at any given time.
- A good helper makes things easier and less stressful.
- A good helper learns how to master good listening, effective communication, and wise timing.
And yes, in many ways, this is what it means to be a good wife. So, if you are someone who desires marriage, when it comes to what is required to be not just a wife but a GOOD WIFE, how much have you factored helping your man into the dynamic?
Not mothering him. Not bossing him around. Not trying to manipulate him into being a version of a husband that you would prefer. No, how much thought have you put into “Am I equipped to help another person be their best self? Am I ready to be supportive, encouraging, and nurturing? Was it even modeled to me, while growing up, to know what a proper helpmate looks like? Have I realized how much sacrifice goes into that type of role? Am I even selfless enough to be a consistent helper?”
I know this is probably gonna ruffle some feathers yet, you know something that I’m not big on? Women saying that their man should give them the “princess treatment.” Every time I hear that, the first thought that comes to my mind is “Fathers make their daughters princesses while men make their wives a queen” — and little girls are treated differently than grown women. And to that, Proverbs 12:4(NKJV) says, “An excellent wife is the crown of her husband, but she who causes shame is like rottenness in his bones.”
My point? There is a MATURITY that is to come from going from princess to queen. A queen does have more privileges, yet, at the same time, she also has way more responsibility. It’s not about sitting around and being catered to all day long. Queens have work to do — and it’s not always comfortable or pretty. Same thing goes for being a wife.
Y’all, I could go on and on (and on and on and on) about what it means to be a wife in a marriage. For now, I’ll just end this part of the article with, “If you’re not ready to help, each and every day of your relationship, you’re not ready to be a wife.” Plain and simple.
Weddings Are Not Marriages (and Vice Versa)
GiphySo, why do so many people jump brooms (I’m writing this with Black folks in mind first; jumping brooms is for us only), only to turn around and get divorced a few years later? Oh, I could go on and on as well about how a lot of people don’t have much integrity when it comes to the promises that they make. Listen singles, when you’re dating someone, pay very close attention to whether the person you’re seeing keeps their word — and if you do the same.
It makes absolutely no sense to keep letting someone slide when it comes to reneging now, only to act shocked when they do the same thing after saying “I do.” And while we’re here, being a man or woman of your word is a character issue. Maybe folks are not strong in character when it comes to this.
Yet another reason why folks will get all dolled up, stand before God, family, and friends, look someone straight in the eye, and promise to never leave, only to do just that, is because many people honestly don’t see past their wedding (and maybe their newlywed years). That is why you will hear so many people describe their perfect wedding day, down to the last detail, and yet, if you ask what their five-year plan for their marriage is, they have absolutely not one clue.
I mean, I get it — to a certain extent. A wedding is a big party where you get to dress to the nines, have people come to celebrate you and you get to have everything go your way — down to the font on the programs and reception napkins. Oh, but what a “trick” that can be if you think that your marriage is going to move like that, all of the time, moving forward. I liken it to The Bachelor franchise. Who wouldn’t feel like they are falling for someone when they’re able to live in a mansion with no bills, have fantasy dates that cost thousands of dollars, and a big ole’ rock that a famed jeweler donates?
Meanwhile, folks should watchUnREAL (the television series from several years back where some former producers of the franchise talk about what really happens behind the scenes) to get a reality check. To a certain extent, the same thing goes for marriage: while weddings produce this belief that marriage will be one big party where everyone focuses on you and everything goes your way, that isn’t even close to being the reality of being married.
Honestly, the real deal is 1) if you don’t want to learn how to love on a supernatural level; 2) if you don’t want your strengths to be refined and your weaknesses to be challenged; 3) if you don’t want to be held accountable in ways that you would never be if you remained single; 4) if you don’t want to compromise on a daily basis and, 5) if you don’t want to be challenged to become a truly selfless individual — marriage isn’t for you.
You’d be far better off just throwing a big ass party for yourself, just because (and no, I don’t mean marry yourself; you are already “one” with you; no need for that), and call it a day. Spare yourself and another person the heartache of divorce because…divorce is A LOT to go through.
Lawd, I can only imagine how much drama could be spared if folks simply took into their spirit that weddings ARE NOT marriages and marriages ARE NOT weddings. Weddings are a party to celebrate your union — yet your union? That requires daily energy, effort, and time. It’s not a party. It’s a relationship. BIG DIFFERENCE.
Please Don’t Get Married Until You’re Sure That You Want…BOTH
GiphyAnd this is why, whenever someone tells me that they are going to get married, I don’t immediately respond with, “Congrats! That’s awesome.” NOPE. The very first thing that comes out of my mouth is something along the lines of, “For real. Why?” WHY? Because, it never fails that, about 7.5 times outta 10, folks will be caught off guard and say, “What do you mean ‘why’?” and then follow that up with, “Because I’m in love” or…they don’t really know what to say at all.
Is being in love a good answer? I mean, it explains why you picked the person that you did; it doesn’t really explain why you are choosing to commit to them for the rest of your life, on a marital level, though. Are you getting married because you know that the two of you will make each other better people? Are you getting married because you want to raise your children in a two-parent dynamic? Are you getting married for biblical reasons like wanting to love like Christ loves his bride (the Church and the Church sent him through A LOT — Ephesians 5)?
Are you getting married because you think you’ve gone as far as you can in your evolution as an individual without the assistance of another? Are you getting married because you want to serve another person as they do the same for you (perhaps not in the same ways because you’re both different people)?
Is that asking the most? Chile, that’s not asking enough. I don’t care how much people mock marriage in the media by changing partners like they change cars or homes. I don’t care how much divorce has been normalized. I don’t care how much folks like to act like a husband is a 2.0 boyfriend (it’s not) and having a wife is a 2.0 girlfriend (it’s not) — marriage is special, sacred, and needs to be honored as such. A wedding should be seen as a happy occasion where two people publicly acknowledge what I just said…not simply a time to get a lot of attention and presents only to come home and go from heaven to hell in six months.
And honestly, that’s a bit part of the reason why I do what I do: it’s because I actually think the covenant of marriage is SO MAGNIFICENT that I want to make sure that people know, as much as possible, what they are signing up for — not an endless wedding; a very real relationship that will challenge them and mature them like nothing else ever will in this lifetime.
____
This was a lot. I already know. Still, it beats spending thousands of dollars on a wedding to stand before a chaplain only to spend thousands of more dollars several years later on a divorce lawyer and therapy while standing before a judge.
Weddings are awesome; you’ll get no argument from me there. Still, I think if I was to narrow all of this down into one statement, it would simply be this: “When it comes to marriage, if the thought of being a wife doesn’t excite you more than being a bride — wait. You’re not ready yet.”
Thank me later, sis. YOU WILL.
Let’s make things inbox official! Sign up for the xoNecole newsletter for daily love, wellness, career, and exclusive content delivered straight to your inbox.
Featured image by CoffeeAndMilk/Getty Images