How to Get Your Protein!

Nutrition-Protein-WeightlossVegetarian and Vegan Protein Sources

We all need protein, not just for building muscle, but also for growth and development, organ and tissue repair, and immune system function. While the exact amount that’s right for you depends on your gender, age, and physical activity level, it is generally recommended that adults get 10-35% of their total daily calories from protein. Meat, poultry, and fish typically get the credit for being the best sources, but what about vegetarian and vegan options? Is it possible to get enough protein without eating meat?

The answer is yes! Those who follow a vegetarian or vegan diet can still get adequate protein by consuming protein-rich foods, such as the ones listed below:

Serving Size

Grams of Protein

Calories per Serving

Lentils, cooked

1 cup

18

138

Tempeh, cooked

½ cup

15

163

Yogurt, Greek, plain

6 oz.

15

100

Beans, black or kidney

1 cup

15

113

Chickpeas

1 cup

14

269

Cottage cheese, 2%

½ cup

13

97

Veggie burger

1 patty

11

124

Tofu, firm

½ cup

10

88

Quinoa, cooked

1 cup

8

132

Green peas, cooked

1 cup

8

125

Soy milk

1 cup

8

214

Edamame, cooked

½ cup

8

95

Peanut butter

2 TBSP

8

190

Cheese

1 oz.

7

114

Egg

1 large egg

6

72

Almonds

1 oz.

6

164

Even if you eat meat as part of your normal diet, try experimenting with the above protein sources and adopt Meatless Mondays. Not only will you get to try out new recipes, you’ll also reduce your carbon footprint!

Learn more healthy eating habit tips at our Ten-Week Nutrition Series to be held at FFC Union Station.

Join FFC’s Registered Dietician, Carrie Linke, MS, RD, LDN on Tuesdays at 5:30pm starting April 8 to participate in this 10 part nutrition series.  You will come away with a better understanding of foods and new habits to help you eat healthier. Reaching your fitness goals is a factor of the amount of exercise and movement conducted daily plus the type of food we eat, amount of food we eat, and our minds connection with food.

The Ten-Week Nutrition Series topics include:

• Nutrition 101

• Understanding your Metabolism

• Decoding Food Labels

• Portion Distortion

• Carbs

• Fats: Good, Bad, & Ugly

• Protein

• Vitamins, Minerals, & Supplements

• Behavioral Modification/Mindful Eating

• Dining Out

Sign up for the entire series or select courses that meet your needs.  Attend all 10 sessions for $200 or pay $25 to drop into the sessions of your choice.  Contact clinke@ffc.com for more details and to register.