Chickpeas:
- they outperform eggs in protein,
- they provide a lot of fiber, which eggs do not have,
- help control blood sugar and inflammation,
- They add magnesium, iron, and other key minerals for muscle.
How to use them: In hummus, stews, salads, stir-fries or as a crispy baked snack.
8. Cooked quinoa (≈ 13–14 g)
Quinoa is one of the few plant sources with complete protein (the 9 essential amino acids).
Proceeds:
- good amount of lysine, important for repairing muscle and producing collagen,
- easy to combine with vegetables, meats or eggs,
- Soft and very satiating texture.
How to use it: As “rice” in savory dishes, in warm salads, in savory breakfast bowls, or mixed with sautéed vegetables.
7. Pumpkin seeds (≈ 18–19 g)
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