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Are Worried About Getting Enough Protein?

Posted by on May 2, 2014

Are Worried About Getting Enough Protein?

How much protein do I even need? On average, women should aim for 46 grams and 56 grams for men. Vegetarians get plenty of protein! Check out these plant based high protein sources. raw broccoli (2 cups = 6 grams) raw spinach (3 cups = 2 grams) chia seeds (1 tbsp = 3 grams) unsweetened raw almond butter (2 tbsp = 8 grams) unsweetened peanut butter (2 tbsp = 10 grams) unsweetened almond milk (1 cup = 1 gram) Bakery On Main unsweetened instant oatmeal (1 packet = 8 grams) steel cut oatmeal (1 cup cooked = 6 grams) Gluten Free Whole Grain Bread (Udi’s – 2 slices = 4 grams) Homemade hummus = (¼ cup = 9 grams) organic tempeh (4 oz = 20 grams) quinoa (1 cup cooked = 8 grams) vegan protein powder (3tbsp = 11 grams) lentils (1 cup cooked = 18 grams) hemp seeds (2 tbsp = 5 grams) beans -pinto, black, garbanzo (½ cup cooked = 7 grams) organic brown rice (1 cup cooked = 5 grams) Example menu for getting enough protein while eating vegan. Breakfast: Bakery On Main Oatmeal (8). Lunch: Spinach lentil soup (11) Snack: Vanilla Cinnamon Hemp Protein Smoothie (16) Dinner: Sauteed onions and broccoli with aromatic quinoa (11).  Total 46 grams. Here are the stats on some of your pescatarian options eggs (1 large egg = 6 grams) egg white (1 large white = 4 grams) canned light skipjack tuna (5 oz can drained, oil or water packed = 26 grams) canned albacore tuna (5 oz can drained, oil or water packed = 26 grams) wild caught canned salmon (half of a 7.5 oz can drained, water packed = 23 grams) wild caught salmon fillets (4 oz serving = 23 grams) wild caught domestic shrimp (6 oz serving, about 9 large shrimp = 36 grams) Example menu for getting enough protein while eating pescatarian. Breakfast: 2 Eggs and Udi’s gluten free toast (16). Lunch: Broccoli and brown rice stir fry (8). Snack: Hummus and baby carrots (9) Dinner: Spinach and tuna salad with lemon herb dressing (18). Total 51...

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