Jun 20, 2011

Where are you getting your protein?

I get my protein from a wide variety of plant based foods.  For a woman my age, taking my weight into account, the daily recommendation of protein for me is between 60 and 90 grams.  An "average" size female (125-170 lbs) needs about 40 - 60 grams per day.  Dudes need about 5-20 more grams of protein a day than women. Where am I getting that protein if I'm not eating steak or chicken?  Here are a list of foods that I eat in varied amounts that are great sources of protein:

   1 serving of Greek Yogurt - 22 grams
   1 cup Oatmeal - 6 grams
   1 Bagel - 9 grams
   2 slices sprouted grain bread - 5 grams
   2 tablespoons of peanut butter -  8 grams
   2 tablespoons almond butter - 5 grams
   2 tablespoons almonds - 4 grams
   1 baked sweet potato - 4 grams
   1 cup spinach - 5 grams
   1 cup broccoli - 4 grams
   1 cup brown rice - 5 grams
   1 cup cooked lentils - 18 grams
   1 cup Tempeh - 41 grams
   1 cup black beans - 15 grams
   1 cup cooked peas - 9 grams
   1/4 cup sunflower seeds - 5 grams
   1 cup whole wheat spaghetti - 8 grams
   1/4 cup Cashews - 5 grams
   I also eat salmon - 21 grams per serving

Here's what Dr. Sears has to say:

It's a nutritional myth that you have to eat muscle to make muscle. Vegetarians who eat fish, dairy products, and/or eggs get plenty of protein, and even a strict vegan can get enough protein by eating enough grains and legumes, which provide a feeling of fullness, along with the necessary quantity and quality of protein. There's no need to worry about vegetarian children getting enough protein. Each day, for example, preteens can get all the protein they need from an egg, a peanut butter sandwich, a couple glasses of milk, a cup of yogurt, or a black bean burrito. 

P.S.  I've been so much happier eating protein from mostly plant based foods and fish.  (I'm still eating a little chicken every long once in a while - chicken vegetable soup, or over a salad.). I have fewer digestive problems, I feel more energized, my skin looks better and I'm less grogy in the morning when I wake.


anita said...

yeah for greek yogurt!!

i am going to do less fruits/more veggies this week and see if some weight comes off. i'm stuck.

{my word verification is: exces}

Appletree said...

I agree, I don't need meat. ice cream maybe, but not much meat.

Jacki said...

I agree. After being so terribly sick with "south beach diet disease" where I had such extreme muscle fatigue and joint pain I had to quit my old lady yoga class (not to mention the orange sweat and diverticulitis), the energy and vitality I feel comparatively is practically euphoric! I'm nearly back up to my pre-SBDD running pace, and feel as strong as ever! My skin is no longer rubbery, and my hair isn't falling out in frightening handfuls. Amazing!