When you think of protein, steak, eggs, or chicken might come to mind. But let's say you don't eat much meat and you're a vegetarian or, well, a vegetarian. In that case, you have other options to ensure that you consume the recommended amount of protein your body needs. Protein is a macronutrient and the basic building block of the body.
It provides about 4 Kcal of energy for every gram of intake and is essential for our diet. In addition, protein-rich diets promote muscle strength, satiety and weight loss. You can't just eat some beans and expect to automatically reach those kinds of numbers (unless you're consuming a lot of calories). In this meal plan, scrambled tofu and the protein powder in chia seed pudding are clearly the ones that provide the most protein.
Lentils, oats, almonds and popcorn add a little, but it's tofu and protein powder that really help us exceed 100 g. One of the great tips in this eating plan is that protein pasta is usually extremely rich in protein. Black soy spaghetti, for example, is much more protein-dense than whole black beans. However, recent research suggests that a more realistic estimate of our daily protein needs would be between 0.93 and 1.2 grams of protein per kilogram of body weight.