--- title: "High Protein Vegetables: What 10grams of Vegetable Protein Looks Like" description: Getting adequate protein isn’t always easy, especially for those who are vegan, vegetarian, or trying to cut back on the amount of animal protein they consume. See what 10 grams of vegetable protein looks like and how easy it is to build a Zone meal! image: https://blog.zoneliving.com/hubfs/10grams.png --- ##### Shop By Category - [ Best Seller ](https://zoneliving.myshopify.com/collections/best-sellers) - [ Omega-3s ](https://zoneliving.myshopify.com/collections/omega-3-fish-oil) - [ Polyphenols ](https://zoneliving.myshopify.com/collections/polyphenols) - [ Zone Foods ](https://zoneliving.myshopify.com/collections/zone-foods) - [ Blood Tests ](https://zoneliving.myshopify.com/collections/blood-tests) - [ Supplements ](https://zoneliving.myshopify.com/collections/supplements) - [ Books ](https://zoneliving.myshopify.com/collections/books) - [ Skin Care ](https://zoneliving.com/collections/skin-care-1) - [ Metabolic Engineering ](https://zoneliving.com/collections/metabolic-engineering) - Best Seller [ Shop All ](https://zoneliving.myshopify.com/collections/all) ##### Shop By Zone Food - [ Zone Muffins ](https://zoneliving.com/collections/zone-muffins) - [ Zone Pasta ](https://zoneliving.myshopify.com/collections/zone-pasta) - [ Zone Shakes ](https://zoneliving.myshopify.com/collections/zone-shakes) - [ Zone Bars ](https://zoneliving.myshopify.com/collections/zone-nutrition-bars) - [ Olive Oil ](https://zoneliving.myshopify.com/collections/olive-oil) [ Shop All ](https://zoneliving.myshopify.com/collections/all) [![easy-to-make](https://blog.zoneliving.com/hubfs/Global_2023/easy-to-make.webp) ](https://zoneliving.myshopify.com/blogs/recipes) Easy-to-make recipes just for you. 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D | Creator of the Zone Diet # [High Protein Vegetables: What 10grams of Vegetable Protein Looks Like](https://blog.zoneliving.com/lifestyletips/what-10grams-of-vegetable-protein-looks-like) - ** - [**](https://www.facebook.com/sharer/sharer.php?u=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-10grams-of-vegetable-protein-looks-like) - [**](https://www.twitter.com/share?url=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-10grams-of-vegetable-protein-looks-like) - [**](http://www.linkedin.com/shareArticle?mini=true&url=https://blog.zoneliving.com/lifestyletips/what-10grams-of-vegetable-protein-looks-like) - [**](https://plus.google.com/share?url=https%3A%2F%2Fblog.zoneliving.com%2Flifestyletips%2Fwhat-10grams-of-vegetable-protein-looks-like) Written by Mary Perry, MS, RD, LDN on April 04, 2019 [Protein ](https://blog.zoneliving.com/lifestyletips/resources/lifestyle-tips/what-is-protein)is an essential nutrient meaning that we have to get it through our diet. It has many important functions in our body, but a primary one is building and preserving muscle mass. Most people associate protein with athletic performance, but it's even more important to support growth in our earlier years and as we age. We don't absorb and metabolize protein in our older years like we do when we’re younger. This is why it's critical to ensure we get enough. Getting adequate protein isn’t always easy, especially for those who are vegan, vegetarian, or trying to cut back on the amount of animal protein they consume. The good news is you might be surprised to learn that vegetables can be a source of protein as long as you know which ones to choose. **Dr. Sears' Recommendations** Dr. Sears recommends individuals consume about [25 grams of protein](https://blog.zoneliving.com/lifestyletips/what-25-grams-of-protein-really-looks-like) at each meal to help with blood sugar control and to keep you feeling fuller longer. The following vegetables rank high in Dr. Sears’ opinion when following the Zone Diet. The reason for this is not only are they a good source of protein, but their ratio of protein to carbohydrate is low. This ensures you maintain the ideal hormonal balance to be in the Zone. Plus they are rich in fermentable fiber and [polyphenols](https://www.zonediet.com/polyphenols-explained/), making them a great addition to any[ PastaRx Fusilli or Orzo dish.](https://www.zonediet.com/product-category/zone-pasta/)    **What Does 10 grams of Vegetable Protein Look Like?** If you want to meet your 25 grams of protein at each meal, but want to switch which sources they come from, try this! Two ounces of low-fat protein or one serving of PastaRx supplies about 15 grams of protein. To get to 25 grams at a meal just couple your protein choice with 10 grams of vegetable protein. Each of the amounts listed below is what it would take to get to 10 grams of vegetable protein. Mix and match to your taste preference and see how easy it is to meet your needs. Artichokes: 5 cups, raw Asparagus: 25 medium spears, raw Broccoli: 4 cups, chopped, raw Brussels Sprouts: 3 1/3 cups raw Cauliflower: 5 cups, raw Mushrooms: 5 cups sliced, raw Kale: 5 cups, chopped, raw Spinach: 10 cups, raw ![10gVegetableProtein](https://blog.zoneliving.com/hs-fs/hubfs/10gVegetableProtein.png?width=594&name=10gVegetableProtein.png)                             **How to Make A Zone Meal** When making a Zone meal our general recommendations are to aim for one that is under 12 grams of fat with 25 grams of protein, about 35 grams of net carbs (total carbohydrates minus fiber). This turns out to be [about 400 calories or less](https://blog.zoneliving.com/lifestyletips/what-does-a-day-in-the-zone-look-like). Having the right amount of fat, balanced with protein and low glycemic carbohydrates helps minimize hunger and fatigue for 4-5 hours. The amount of protein consumed on the Zone Diet in the course of a day is pretty close to what the average American (female or male) is already eating, but now split evenly throughout the day. We realize that eating is not a one size fits all approach which is why we recommend using our [protein calculator](https://www.zonediet.com/resources/body-fat-calculator/) and food block guide as the most precise way to determine your needs.  **Make It Easy With Zone PastaRx** Zone PastaRx is a vegetarian source of protein which supplies 15 grams of protein per serving.  It's the perfect substitute for pasta or rice in any recipe and an easy way to boost your protein needs. Simply couple it with 10 grams of vegetable protein and you're well on your way to getting to the Zone.[![New call-to-action](https://no-cache.hubspot.com/cta/default/4011822/4fb5707f-3fa1-4916-aae6-b0bb254b24d9.png)](https://cta-redirect.hubspot.com/cta/redirect/4011822/4fb5707f-3fa1-4916-aae6-b0bb254b24d9) [Zone Diet ](https://blog.zoneliving.com/lifestyletips/topic/zone-diet), [Zone Foods ](https://blog.zoneliving.com/lifestyletips/topic/zone-foods) ### Popular stories [Fats Explained-What Is Fat And Why Do We Need It?](https://blog.zoneliving.com/lifestyletips/fats-explained-cooking-oils-not-sure-which-fats-lifestyle-tips) Jul 16, 2018 [What Are Carbohydrates?](https://blog.zoneliving.com/lifestyletips/what-are-carbohydrates) May 22, 2018 [High Protein Vegetables](https://blog.zoneliving.com/lifestyletips/high-protein-vegetables) Mar 14, 2018 ### Posts by Tags - [Zone Diet (72)](https://blog.zoneliving.com/lifestyletips/tag/zone-diet) - [Quick Tips (47)](https://blog.zoneliving.com/lifestyletips/tag/quick-tips) - [Nutrition (43)](https://blog.zoneliving.com/lifestyletips/tag/nutrition) - [Zone Foods (36)](https://blog.zoneliving.com/lifestyletips/tag/zone-foods) - [Weight Loss (31)](https://blog.zoneliving.com/lifestyletips/tag/weight-loss) - [Polyphenols (24)](https://blog.zoneliving.com/lifestyletips/tag/polyphenols) - [Recipes (21)](https://blog.zoneliving.com/lifestyletips/tag/recipes) - [Healthy Aging (16)](https://blog.zoneliving.com/lifestyletips/tag/healthy-aging) - [Omega-3 Fish Oil (12)](https://blog.zoneliving.com/lifestyletips/tag/omega-3-fish-oil) - [Athletic Performance (10)](https://blog.zoneliving.com/lifestyletips/tag/athletic-performance) - [Evidence-Based Wellness (9)](https://blog.zoneliving.com/lifestyletips/tag/evidence-based-wellness) - [Childhood Nutrition (7)](https://blog.zoneliving.com/lifestyletips/tag/childhood-nutrition) - [Holidays (5)](https://blog.zoneliving.com/lifestyletips/tag/holidays) - [Food & Nutrition (4)](https://blog.zoneliving.com/lifestyletips/tag/food-nutrition) - [Diet Tips (2)](https://blog.zoneliving.com/lifestyletips/tag/diet-tips) - [Protein (2)](https://blog.zoneliving.com/lifestyletips/tag/protein) - [Cocoa Polyphenols (1)](https://blog.zoneliving.com/lifestyletips/tag/cocoa-polyphenols) - [Heart Health (1)](https://blog.zoneliving.com/lifestyletips/tag/heart-health) - [Inflammation (1)](https://blog.zoneliving.com/lifestyletips/tag/inflammation) - [Metabolism (1)](https://blog.zoneliving.com/lifestyletips/tag/metabolism) - [Zone Living (1)](https://blog.zoneliving.com/lifestyletips/tag/zone-living) - [Zone food (1)](https://blog.zoneliving.com/lifestyletips/tag/zone-food) [See all](https://blog.zoneliving.com/lifestyletips/what-10grams-of-vegetable-protein-looks-like#) ### Let Us Know What You Thought about this Post. 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