Protein is an essential part of every person’s diet, but you don’t need to be a meat eater to get your daily allotment. If you aren’t a meat eater, you are going to need to be more more mindful about where your protein is coming from each day (and if you are a meat eater, you might want to mix up your protein intake with some of these veggie options!). These days, most people get ample amounts of protein, but if you aren’t, skimping on protein is not a good idea. Proteins break down to supply the amino acids necessary for building and restoring every part of the body. Seriously, we are talking about hair, nails, tissue, muscles, hormones, enzymes, blood, and more. If you aren’t getting enough, you might start to notice symptoms like hunger, fatigue, weakness, difficulty sleeping, or loss of muscle mass.

How Much Protein Does a Person Need? 

This varies widely and each person should experiment to see what feels best. For a general minimal requirement, multiply .36 times your weight in pounds (for a 150 lb. person, that’s 54 grams of protein as a minimum). Use this as your base and add more or less depending on your gender, age, and level of activity, taking special note to add more if you are pregnant or an athlete and possibly less if you have a health issue. Tune into your body and see what feels best for you.

For comparison of animal vs. plant protein:

-3 oz of chicken breast provides 26 grams of protein

-3 oz of lentils provides 8 grams of protein

You can see that if you eat a vegetarian or vegan diet, it’s extremely important to take the time to plan each meal with all the macronutrients: proteins, fats, and complex carbs. Not sure where to get your vegetarian protein from?

Here are a few plant protein ideas:

  • 1/2 cup quinoa = 4 grams

  • 1/2 cup beans = 7 to 9 grams

  • 1 tbsp almond butter or 10 almonds = 3 grams

  • 1 egg = 6 grams

  • 1 cup green peas = 8 grams

  • ¾ cup goat yogurt = 6 grams

  • 1 cup whole milk Greek yogurt = 21 grams

  • ½ cup tempeh = 15 grams

Wondering what a day might look like? Here’s a sample meal plan that would provide the optimal amount of protein.

BREAKFAST

Pea Protein Smoothie

Pea protein powder (1 serving/16 grams) with spinach (1 cup/1 gram), blueberries, and almond butter (1 tbsp/3 grams)

Total: 20 grams of protein

LUNCH

Lentil Salad with Roasted Veggies

Lentils (½ cup/9 grams) with roasted veggies (1 cup/3 grams), crumbled feta (1 oz/4 grams), and sunflower seeds (⅛ cup/4 grams)

Total: 20 grams of protein

DINNER

Zucchini Burrito Boats

Black beans (½ cup/7 grams), brown rice (½ cup/2.5 grams), a variety of vegetables (1.5 cup/4.5 grams), and cheddar cheese (1 oz/7 grams).

Total: 21 grams of protein

While there is no exact science for how much protein each person should eat, it is important to consider your personal dietary choices, especially if you are a vegetarian or vegan. Take the time to plan meals and consider where your protein is coming from for breakfast, lunch, and dinner. Experiment with more or less protein at different meals, different times of the day, when you are more active or not and find what works best for you!

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