Vegetarian Protein Charts and Sample Meals

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If you’re veg-curious, but afraid to give up meat because you’re not sure you’ll get enough protein, fear not! Most vegetarians actually exceed their daily needs, because all plant foods – including fruits and vegetables – contain some protein.

A varied vegetarian diet also provides all the amino acids our bodies need. Proteins are made up of 20 amino acids. Our bodies produce 11 of them, so we must consume the other 9 through diet. Those nine are called “essential” amino acids and they are abundant in plant foods.

Main sources of vegetarian protein

Soy: Soy is a complete protein, which means it contains all 9 of the essential amino acids. Soy is typically eaten as tofu, tempeh, edamame, or soy milk. (Make sure the label says Non-GMO.)
Beans: Choose from a countless variety of beans, lentils, and peas.
Nuts: This also includes nut butters and nut milks. Examples include brazil nut butter, cashew butter, walnut butter, almond milk, hazelnut milk, and coconut milk.
Seeds: This also includes seed butters, and seed milks. Examples include tahini (which is essentially sesame seed butter), pumpkin seed butter, sunflower butter and hemp seed milk.
Grains: These can be eaten in their natural state (rice and quinoa, for example) or ground into flour for bread and pasta.
Non-vegan animal protein: Dairy and eggs can be a source for both protein and vitamin B-12 for vegetarians.
Fruits and vegetables: All fruits and vegetables contain some protein. However, the highest source of green protein can be found in dark greens such as kale, collards, spinach, broccoli, and brussel sprouts.

How much protein do we need?

According to the USDA, the recommended daily allowance (RDA) of protein is roughly 0.36g for every pound you weigh. (Or 0.8g per kg for those who don’t think in pounds… until it’s time to pay for the meal.)

RDA of protein
Children ages 1 – 3	13g
Children ages 4 – 8	19g
Children ages 9 – 13	34g
Girls ages 14 – 18	46g
Boys ages 14 – 18	52g
Women ages 19 – 70+	46g
Men ages 19 – 70+	56g