Getting Enough Protein on a Vegetarian Diet

ScreenHunter 138

Are you concerned you’re not getting enough? You can easily meet your needs without meat! Many plant foods provide protein, plus they’re loaded with other vitamins, minerals, and fiber. If you’re lacto-vegetarian, milk and dairy are also good sources of protein.

Healthy adults need approximately 0.8-1 gram of protein for every kilogram of body weight per day. So a person who weighs 65 kg (143 lbs) should eat at least 52 grams of protein daily. Here’s what that might look like in meal form:

Breakfast
1 cup cow or soy milk: 8g
1 cup cooked oats (1/2 cup dry): 6g
2 Tbsp chia seeds: 2g
1/2 cup blueberries

Lunch
1/2 cup cooked brown Basmati rice: 4g
1 cup masoor dal (lentils): 18g
1/2 cup bhindi sabji (okra)

Afternoon Snack
1 oz (~23) almonds: 6g
2 clementines

Dinner
1 cup saag (cooked spinach): 5g
1 oz (~5 cubes) paneer or tofu: 6g
2 whole wheat roti (~6 in): 8g

For more information on vegetarian nutrition, check out these handouts from the Academy of Nutrition and Dietetics (AND) and the AND’s Vegetarian Nutrition Dietetic Practice Group (VNDPG):


Content by: Rachelle Mallik, The Food Therapist

18767843_1313013432151735_6658208607349455123_n

What our members say

 Meghan B
Meghan B

I am hooked. Seriously one of the best workouts ever; the hour flies by and I'm a sweaty mess within the first five minutes. The instructors are incredible; they truly pump up the room. I'd recommend this class to anyone, whether or not you have any dancing experience. Trust me, it's the most fun you'll ever have working out.

 Sarita B
Sarita B

Our daughter Eliana has been attending classes with Bollywood Groove and Miss Ajanta for a couple of years and she loves it! It is a wonderful blend of fun, dancing, and learning about India.


 

Click here to read All Reviews