Whether you are a vegetarian, vegan or just a person who has decided to limit meat consumption , getting protein can be a difficult task. We offer several foods that would be useful in such cases. 
For example, in the amount of one cup of raw asparagus, 2.95 g of protein can be found . This vegetable also provides the body with folic acid , important vitamins B and C, iron and more than 2 g of fiber
Quinoa is another rich source of protein. Although accepted and used as a cereal, quinoa actually belongs to the leafy vegetable family such as spinach. Half a cup of quinoa contains 4 g of protein, as well as fiber, vitamins and minerals. 
Cooked quinoa is among the richest in protein whole grain carbohydrates. Moreover, this protein is complete. This means that it provides all the essential amino acids. 
Quinoa can also be used as a substitute for rice , pasta or oatmeal. It can also be consumed in combination with vegetables, nuts, cheese and fruits. 
Chia seeds also have their place in the list of meatless protein sources. The amount of three tablespoons of dried chia seeds contains about 3 g of protein. They are also rich in beneficial omega-3 and omega-6 fatty acids.
Their pleasant nutty taste makes them a suitable addition to a variety of dishes , salads and drinks, including smoothies. 
Pasta also provides protein - 5-7 g in a cup. In addition, they are known for the content of complex carbohydrates that supply energy to muscles
The recommended daily amount of protein for women is 46 g, for men - 56 g.