You know I talk about protein at every meal, and this week I want to give some love to a protein source that rarely gets credit: your vegetables.
Most of us think of veggies as the “fiber and vitamins” part of the plate, and they are. But some of them bring real protein too:
- Edamame: about 18 grams per cup. That’s more than many protein bars!
- Lima beans: about 15 grams per cup
- Green peas: about 9 grams per cup
- Cooked spinach: about 5 grams per cup
- Asparagus, Brussels sprouts and broccoli: about 4 grams per cup
(Fun fact: edamame, lima beans and peas are technically legumes, not vegetables. That’s exactly why they’re the protein standouts here. Most of us cook and eat them like veggies, so they count in my book!)
Here’s the real-life truth, though. Vegetables alone won’t get you to your daily protein goal, and they don’t have to. Think of them as teammates, not the star player. Your eggs, chicken, fish, Greek yogurt, beans or tofu are still your anchor. Your veggies are the bonus that adds up quietly over the day.
Why this matters so much in midlife: protein protects muscle, keeps blood sugar steadier, and helps you stay full and satisfied. Pair it with the fiber in vegetables and you’ve got a combination that supports digestion, energy and metabolism all at once.
Your Monday Mindset challenge: Pick one meal this week and “upgrade” it with a higher-protein veggie.
- Toss a handful of spinach into your eggs or pasta.
- Stir peas into rice or a breakfast hash.
- Keep a bag of shelled edamame in the freezer for a quick snack.
- Roast a big tray of Brussels sprouts or broccoli to use all week.
No perfection, no overhaul. Just one small, delicious step that makes your plate work a little harder for you.
Strong feels good.