9. Cooked chickpeas (≈ 11–12 g)
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)
Small, but very powerful:
almost twice as much protein as eggs,
rich in magnesium (muscle contraction and cramp prevention),
with iron and zinc, keys to oxygenating and repairing muscle.
How to use them: raw and unsalted, sprinkled on yogurt, creams, salads, soups, or ground into “butter” seed form.
6. Tempeh (≈ 19–20 g)
Tempeh is whole fermented soybeans:
complete and highly concentrated protein,
fermentation that improves digestion and releases more nutrients,
Natural source of gut-caring probiotics (and a healthy gut absorbs protein better).
How to use it: Sautéed strips, marinated and grilled, crumbled into “Bolognese” sauces or vegetable stir-fries.
