How to Get Enough Protein if You Are a Vegetarian

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Adults in the U.S. are encouraged to get about 46 to 55 grams of protein for women, and 56 to 66 grams of protein for men per day.

Those who are strength training need to calculate their protein needs according to this: 1.2 g/kg body weight per day for advanced and 1.5–1.7 g/kg body weight per day for novice. So for a 130 pound person who does advanced strength training, they need 59 grams of protein.

Keep in mind that plant sources of protein are incomplete (they do not have all the essential amino acids), with the exception of soybeans and quinoa. If a vegetarian has a limited diet, they can potentially not be getting their daily protein needs met. They must be careful to eat a wide a variety of protein rich plant foods.

See here for more information on getting adequate protein.

For those eating meat, 1 ounce of protein provides about 7 grams of protein. But for the vegetarian, these options offer a meatless alternative for 1 ounce of protein or 7 grams of protein.

½ cup cooked chickpeas, black beans, edamame or lentils

1/2 cup sunflower or pumpkin seeds

¼ cup tofu

2 tablespoons hummus

1 cup cooked bulgur or quinoa

12 raw almonds

1 tablespoon peanut butter

2 slices of bread

1 to 1.5 cups cereal

3 ½ cups vegetables

One large egg

One cup milk

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