RECOMMENDED DAILY PROTEIN REQUIREMENT
Vegetarians always have a concern regarding incorporating sufficient protein into their diet. But vegetarians can get protein from various plant sources.
Daily Protein Bliss: A Vegetarian's Guide to Meeting Nutritional Needs
Everyday, approximately 10% to 35% of your calories should come from protein. If your body requires 2,000 calories, that means approximately 50–175 grams should come from protein.
Thriving on Plants: Achieving Your Recommended Daily Protein as a Vegetarian
Plant-based foods that contain high amounts of protein are:
· Seitan contains approximately about 25 grams of protein. · Lentils contain approximately 18 grams of protein. · Beans contain approximately about 15 grams of protein. · Spelt and teff contain 10–11 grams of protein approximately.
· Hemp seeds contain approximately 9 grams of protein in each 3-tablespoon serving. · Green peas contain approximately 9 grams of protein. · Nuts and seeds contain approximately 5–7 grams of protein.
People following a vegan diet should incorporate the above food articles into their meals to reach their daily protein goals.
How can a vegan get 50–100 grams of protein per day?
1/2 cup of Greek yoghurt, 1/2 cup of berries, and 1 ounce of almonds
Breakfast: 18 grams
Lunch: 16 grams
2 tablespoons peanut butter and jelly sandwich on whole wheat bread
Dinner: 20 grams
2 cups of lentil soup, 1 cup of arugula salad, and 1 whole dinner roll
Total: 54 grams
Plant-Powered Protein: Satisfying Your Daily Nutritional Goals, the Vegetarian Way