1) PEAS
While most veggies average between one to five grams of protein per serving, a cup of peas can contain up to 10 grams, making it one of the most important plant-based protein sources out there, says Mary Dan Eades, M.D., author of Protein Power. But that's not all: Unlike other plant sources, peas also contain high levels of glutamine, an amino acid compound that helps repair your muscles after workouts, improve digestive health, and they've even been shown to reduce sugar and alcohol cravings. In other words, start defrosting that bag in the freezer, like, right now.
2) WILD SALMON
"Out of all the protein sources, I would put organic wild fish as the best protein choice out there," says Perlmutter. Considering a five-ounce portion packs a hefty 39 grams of protein in it, we totally get why. Not to mention it's full of omega-3 fatty acids, which help lower the risk of coronary heart disease, keep your LDL cholesterol levels in check (that's the bad kind), and reduce inflammation. While farmed salmon has a decent amount of nutrients in it, Perlmutter says it's worth getting the wild variety, which the USDA says has around 130 fewer calories per serving.
3) COTTAGE CHEESE
Cheese fans, rejoice: You don't need to make a huge sacrifice when you're trying to lose weight. With a whopping 25 grams of protein and only 200 calories in a cup, a scoop of cottage cheese makes for a filling afternoon snack. Plus it's chock-full of casein, a dairy protein that ultimately keeps you full longer, so you won't be so tempted by that damn vending machine come 3:00 PM.
4) EGGS
But we're not just talking egg whites, people. Even though some claim there's too much cholesterol and saturated fat in the yolk, Eades points out that the yolk is exactly where you'll find tons of vitamins A, D, and E—stuff you're not going to get in the whites alone. And you can't argue with the heart healthy omega-3s, which research has shown reduces the risk of heart disease and weight problems. In other words, the whole egg is much more nutritious and contains around six grams of protein, so there's no need to toss any of it aside.
5) GRASS-FED BEEF
Although the Paleo diet may be a bit controversial, Perlmutter says followers of the plan are definitely right about their devotion to grass-fed steak. Now that new research has disproven the age-old belief that there's a link between dietary saturated fat and heart disease (there isn't), Perlmutter says having a lean sirloin—which has a cool 22.5 grams of protein in just three ounces—from time to time is clutch. One caveat: "When picking out beef, make sure it is grass-fed and not grain-fed," explains Perlmutter. "Grain-fed protein sources are going to increase inflammation because of the omega-6 fatty acids in them." Inflammation can lead to more belly fat, so it's basically the exact opposite of what you're going for.
6) ARTICHOKES
Okay, okay, it's not as protein-packed as, say, eating a three-ounce tenderloin. But for a plant-based protein source, it fairs pretty well. One artichoke has about five grams of the stuff, not to mention 11 grams of fat-blasting fiber. And Perlmutter explains that veggies like artichokes are filled with essential—yet hard to find—prebiotic fiber, which helps reduce inflammation, keeps gut bacteria in check, and satiates you for hours. So, when looking at all the nutritional bennies, it's clear that these guys are worth it.
7) COCONUT
Along with 15 grams of protein—which, we might add, is pretty darn impressive for a fruit—coconut is also high in theronine, an amino acid your body uses to prevent fat buildup in the liver and speed up recovery after a butt-busting workout. Don't have an actual coconut handy (unless you're on a tropical vacay, in which case we're really jeal)? You can still reap some of the health bennies from its derivatives, like coconut flour (four grams of protein in two tablespoons), milk (five grams per cup) and butter (two grams in two tablespoons).
8) PUMPKIN SEEDS
Before going to town on the salad you whipped up for lunch, top it off with a small scoop of crunchy pumpkin seeds. Even a tablespoon serving can pack three to five grams of protein in it. Of course, with the sneaky calorie count—there are about 60 calories per tablespoon—you shouldn't go cray-cray. Measure out a tablespoon before sprinkling into your bowl.
9) WHITE BEANS
Generally speaking, organic white beans are a good way to rack up protein points without having to resort to an animal-based source, says Eades. Whether they're in the form of navy bean soup or eaten as a side dish with dinner, a one-cup serving contains about 16 grams of protein and a hefty amount of thiamine, a vitamin that helps your body metabolize carbs more efficiently. Before you load up your cart, though, make sure you're picking out the right kind of white beans, explains Perlmutter. "A lot of the legumes we are picking up nowadays have been treated with harmful herbicides, so it's important consumers are eating something that is organically-grown and not treated with harsh chemicals."
10) CHICKPEAS
You can't really argue with the numbers here: One cup of garbanzo beans equals a third of your daily protein recommendation and an impressive 19 grams of fiber. Plus, studies have shown that those who added legumes into a low-calorie diet lost about 50 percent more weight than those who didn't because of all the slow-to-digest, plant-based fiber they contain. Our advice? Go for the hummus and baby carrots, but stick to a two tablespoon serving instead of going at it directly from the tub, as it's way too easy to go overboard on the stuff (trust us on that one, we know from experience).
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