Meeting Protein Needs When Following a Meatless Diet

How much protein do you actually need?

The recommended daily allowance (RDA) for the average person is 0.8 grams protein per kilogram of body weight. For example, a 150 lb. person would need about 55 grams protein per day (150 lb./2.2=68 kg x 0.8 g/kg=54.5 grams). This number also varies by activity levels, age, pregnancy, etc. The majority of the population consumes enough protein daily by eating meat. However, what about the days when we do not consume meat?

How do we achieve eating enough protein when eating meatless?

Start each meal by incorporating some of the following examples of meatless protein choices.

• ½ cup green peas=4 grams
• 1 oz. Fish=5 grams
• 1 slice Tofu= 6 grams
• ½ cup edamame=6 grams
• 1 oz. cooked shrimp= 6 grams
• 1 large egg= 6 grams
• 2 egg whites= 7 grams
• 1 oz. cheese=7 grams
• 2 tablespoons peanut butter=8 grams
• ½ cup cooked beans=8 grams
• ½ cup cooked lentils=9 grams
• 1 cup milk=9 grams
• 3 oz. meatless burger patty=12 grams
• 1-cup ultra-filtered milk 13 grams
• 6 oz. plain, Greek yogurt=17 grams

​