I pulled myself together and started utilizing the dozens of other beans out there. Not only are beans nutritional, but they've got a bounty of protein in them -- most beans contain 15-18 grams of protein per cooked cup. Not too shabby. As a general rule, 10-15% of your total calories should be from protein -- which means, if you're on a 2,000 calorie diet, that you should be getting about 50 grams of protein a day. I've also heard of another method, in which you find out how much protein you need by multiplying your weight by .37. So if you weigh 120 lbs, you need 45 grams of protein, a 150 lb person needs 55 grams, and a 200 lb person needs 74 grams.
Okay. Calculate how much protein you need. Then, take a deep breath. If you're a vegetarian who's sadly soy-less, it's pretty easy, and filled with variety.
And guess what? Vegetables have protein, too!
Here's a list of my main protein sources, and how much protein they contain:
- 1 cup of yogurt - 8 grams of protein, at least I also can't have lactose, so I have local goat's milk yogurt or lactose free yogurt.
- 1/2 cup black bean tempeh - 15 grams
- 1 cup milk - 8 grams So, strangely, I can drink milk that isn't pastaurized. The good stuff is still in it. I also drink goat's milk. Hemp milk, an expensive favorite of mine, has 4 grams of protein per cup
- 1/4 cup almonds - 8 grams
- 1 ounce hard cheese - 10 grams This is awesome because I love cheese!
- 1 cup brocolli - 3 grams of protein Yes! You can get protein from vegetables! Shocking, I know.
- 1 cup sugar snap peas - 3 grams
- 1 cup cooked quinoa - 9 grams
- 1 cup cooked brown rice -5 grams
- 1 cup cooked spinach - 5 grams
What's your favorite protein? (I'm not against meat eaters, so if you love steak and that's your main source of protein, I don't mind)