As a vegetarian who consumes 80 grams of protein daily, it may seem daunting to meet this target without meat. However, with the right strategies, it can be achieved easily.
To calculate optimal protein intake, experts recommend consuming 0.83g of protein per kg of body weight per day for healthy adults. This amount can be increased if you’re looking to build muscle mass or have specific dietary needs. For instance, someone weighing 165 pounds should eat 60 grams of protein daily.
It’s also essential to note that excessive protein consumption (above 2g/kg/day) may lead to weight gain due to conversion into carbohydrates. A balanced plant-based diet with cereals and pulses is crucial in meeting the daily protein requirement.
My four golden rules for eating more protein include:
1. Starting each meal with a high-protein source, such as eggs or tofu.
2. Incorporating snacks rich in protein, like almonds or peanut butter.
3. Sprinkling seeds and powders into meals and beverages to boost protein content.
4. Including plant-based protein sources at every meal to ensure adequate nutrition.
By following these simple strategies, veggie experts can meet their daily protein goals without sacrificing taste or nutritional balance.
Source: https://www.vogue.com/article/how-to-get-80-grams-of-protein-a-day-vegetarian-diet