I Googled the grams of protein in serving sizes for a few food items. If you ask me a one cup serving is OK to have as vegetables are low in calories and high in benefits.

You can calculate your RDA of protein linked to your weight in kilograms. It will likely be lower than what some people think is acceptable. I tell followers to decide for yourself in consultation with a reputable integrative health coach.

I’ve read that a person should have 30 grams of protein by noon. Having 3 large eggs for breakfast (18 gm) with a container of Fage plain Greek yogurt (16 gm) would satisfy the requirement.

1 cup asparagus has 3 gm protein

1 cup Brussels sprouts has 3 gm protein

1 cup broccoli has 2.5 gm protein

1 cup cooked zucchini has 2 gm protein

1 cup cauliflower has 2 gm protein

1 medium-sized sweet potato has 2 gm protein

_____________________________________________

3 oz chicken cutlet has around 26 gm protein

4 oz salmon has 20 gm protein

5 to 6 medium shrimp have 20 gm protein

20 mussels have 20 gm protein

6 large scallops have about 20 gm protein

1 crab cake has 11 gm protein

1 large egg has 6 gm protein