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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 grams.

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