How much protein do we need daily? USDA recommends 0.8 gm per kg of body weight per day. Getting recommended daily % of protein might be easy for meat eaters. But for vegetarians it seems like a daunting task.
Research has shown that plant based protein is better than animal protein. Animal protein not only puts you at risk of too much protein but is an acid producing form which can create imbalance in your body. Also, look around the earth for strongest animals - elephant, hippos, gorillas - all plant eaters.
- A whole wheat toast with nut butter and a glass of milk will start off your day with 20 gm of protein.
- Only 1/2 cup of dry roasted edamame will give you 28 gm of protein as a snack.
- A bowl of lentil soup will quickly provide around 20 gm of protein.
There are easy and tasty ways to add protein in every meal.
Breakfast
Oats - 1 cup cooked in water 6 gm of protein
Almonds - 1 oz (23 whole kernels) 6 gm of protein
Milk - 1 cup 8 gm of protein
Nut Butter - 2 Tbsp 8 gm of protein
Whole Wheat Bread - 70 cal slice 4 gm of protein
Snacks
Dry Roasted Edamame - 1/4 cup 14 gm of protein
Roasted Sunflower/Pumpkin seeds - 1 oz 5 gm of protein
Greek Yogurt - 6 oz 15 gm of protein
Lunch/Dinner
Chickpeas - 1 cup boiled 15 gm of protein
Lentils - 1 cup boiled 18 gm of protein
Beans - 1 cup boiled 15 gm of protein
Spinach - 1 serving 13 gm of protein
Quinoa - 1 cup cooked 8 gm of protein
Tofu - 1 cup 20 gm of protein
Whole Wheat Pasta - 2 oz dry 8~10 gm protein
Peas - 1 cup 8 gm of protein
Potatoes - 1 medium 5 gm of protein
Corn - 1 cup 5 gm of protein
Broccoli - 1 stalk 4 gm of protein
2 comments:
Oh yes, I do incorporate those ingredients for protein factors into our meals. At time, I love a big glass of oats for dinners; also good to lower cholesterol.
Very useful post n recently i strtd caring abt health n weight..watched lots of vídeos n understood hw much careless m..nice post da
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