Protein is an essential nutrient that helps build and repair tissues, produce enzymes, and support a healthy immune system. While many people associate protein with meat and dairy products, there are plenty of other surprising sources of protein that are often overlooked. Here are a few:

Quinoa: Quinoa is a whole grain that is high in protein and contains all nine essential amino acids. A single cup of cooked quinoa contains around 8 grams of protein.  

Lentils: As a type of legume with 18 grams of protein in a single cup, these are heavy Protein hitters.

Nuts and seeds: Nuts and seeds are high in protein and healthy fats. A few examples include: such as almonds (~ 6 grams of protein per handful), chia seeds (~2 grams of protein per tablespoon), pumpkin seeds (~8 grams of protein per handful), etc.  

Spinach: Spinach is a leafy green that is surprisingly high in protein. One cup of cooked spinach contains around 5 grams of protein.  

Peas: Peas are a type of legume that is high in protein and fiber. One cup of cooked peas contains around 8 grams of protein.  

Tofu and tempeh: Tofu and tempeh are both made from soybeans and are high in protein. A 100-gram serving of tofu contains around 8 grams of protein, while a 100-gram serving of tempeh contains around 19 grams of protein.  

Edamame: Edamame is a type of green soybean that is high in protein and fiber. One cup of edamame contains around 8 grams of protein.  

Incorporating these protein-rich foods into your diet can help you meet your daily protein needs and support overall health. It is also important to combine a variety of protein sources in your diet to ensure that you are getting all of the essential amino acids your body needs.