Quinoa et al to Reach Your Daily Protein Quota

Protein is a crucial part of the healthy and well-balanced human diet, required for nearly every bodily function. Protein is composed of amino acids, some of which are synthesized by the body (non-essential amino acids) and the others are required through the diet (essential amino acids). Adequate amounts of protein can also be part of a good weight loss regimen. Protein takes longer to be digested than refined carbohydrates, suggesting that it is better at curbing appetite cravings. Thus, it is incredibly important to ensure that you are consuming enough through your diet.

The recommended consumption of protein for women aged 19–70 is 46 grams of protein per day, while for men aged 19–70 it is 56 grams of protein per day, both corresponding to approximately 0.8 grams of protein per kilogram of body weight. However, please note that this requirement is for a normal inactive person. Due in most part to increased muscle mass, exercise demands more protein from the diet. For those that are active, suggested daily protein intake varies between 1.6 g/kg and 1.8 g/kg, approximately double the amount for the normal inactive person.

Protein is very ubiquitous and so food provides a wonderful matrix of dietary protein sources and they are not all from animal sources, which are calorie-dense and packed with saturated fats and cholesterol. Conversely, the profile of plant proteins has been raised in recent years as these proteins are low in calories and saturated fats and free of cholesterol. Check out this list below of healthy, protein-dense plant foods that can be easily incorporated (and deliciously, too!) into your regular, restricted, vegetarian, and/or vegan diet.

Tempeh (1 cup): 41 grams of protein
Dried Parsley (1 cup): 31 grams of protein
Lentils (1 cup, cooked): 18 grams of protein
Tofu (1 cup): 17 grams of protein
Black Beans (1 cup, cooked): 15 grams of protein
Almonds (1/4 cup): 8 grams of protein
Quinoa (1 cup, cooked): 8 grams of protein
Pistachios (1 oz): 6 grams of protein
Brussels Sprouts (1 cup, cooked): 4 grams of protein

Other great non-meat sources can come from protein supplements, available as a bar as well as a powder (for great shakes). Shakes and/or bars are highly recommended for active individuals. In addition, protein bars make great on-the-go snacks.

So the key here is to transform your thinking of what constitutes protein, and most importantly, what proteins should be on your plate and in what amounts. Protein = Animal Meat? I think not.