How To Get Enough Protein Without Eating Meat

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How To Get Enough Protein Without Eating Meat

 

 

Adults need about 0.4 grams of protein a day for each pound of body

weight. For example, a 120-pound woman needs about 48 grams of

protein, which she could get with 2 cups soy milk (16 g), 2 slices

whole wheat bread (6 g), 1/2 cup hummus (6 g), 3 ounces of cooked

shrimp (18 g) and 1/4 cup of green peas (2 g). Most foods,

particularly grains, contain small amounts of protein that add up, so

it's really not too difficult to meet daily protein needs eating a

varied, meatless diet.

 

FOOD SERVING SIZE PROTEIN

 

(IN GRAMS)

Peanut butter 2 tablespoons 20

Tofu, firm 3 ounces 13

Soy milk 1 cup 11

Tempeh 2 ounces 11

Whole-wheat pasta, dry 2 ounces 9

Black beans 1/2 cup 8

Chickpeas (garbanzos) 1/2 cup 8

Lentils, cooked 1/2 cup 8

Almonds 1 ounce 6

Oatmeal, cooked 1 cup 6

Shredded wheat 2 ounces 6

Tahini 1 ounce 6

Whole-wheat bread 2 slices 6

Baked potato 1 medium 5

Barley, quick 1/4 cup 5