How-To: Power Up with Protein

Flip for plant proteins

Tap or click any card to uncover a great source of protein.

Beans

Kidney, pinto, white, black beans—plus lentils and dried peas. Rinse canned beans or cook up dried ones—they’re delicious, filling and cheap.

Tip! Trade beans for half or all the meat in pasta sauce or chili—a great choice for Meatless Monday.

Tofu and Soy Products

Tofu goes with just about anything. Tempeh, made from fermented soybeans, and edamame also have lots of protein from soy.

Tip! Tofu takes on the flavor of the sauce or dish it’s cooked in. Try it anywhere.

Chickpeas

Chickpeas, black-eyed peas and even split peas provide protein. Toss rinsed canned peas into salads, curries, and more.

Tip! Dip into hummus—made with chickpeas, it’s filled with fiber, protein and good-for-you fats.

Edamame

Unlike other green beans, fresh soybeans (or edamame) have lots of protein.

Tip! Buy frozen in the shell and microwave briefly for a great snack that’s fun to eat.

Nuts and Seeds

Peanuts and peanut butter, plus other nuts and seeds and products made with them are dense-pack sources of protein.

Tip! Dip apple slices in peanut butter for a filling snack.

Quinoa

These yummy little grains are full of protein, fiber and nutrients.

Tip! Tip! Replace rice or pasta with quinoa to increase the protein in your meals.

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