Many patients ask me what to eat in the form of protein if they give up meat. Of course, eggs, cheese and milk are sources of protein. But some people want to eliminate even these foods for personal reasons. It is a valid question to be sure and one that needs some discussion. Americans eat too much protein in the form of red meat. Plant based proteins are just as nourishing. Look at a cow or a horse….massive creatures that eat plant based protein and still are able to accomplish feats of strength such as pulling carts, plowing and carrying people on their backs!
Some weight lifters and athletes are actually vegetarians! This is hard for some people to believe. Yet, here is the list: Billie Jean King (tennis); Robert Parish (basketball); Bill Pearl (bodybuilding); Carl Lewis (track); Tony LaRussa (baseball manager); Martina Navratilova (tennis); Prince Fielder (baseball); Dave Scott (tri-athlete); Tony Gonzalez (football); Joe Namath (football). I’m sure you recognize a name or two.
Here also is a list of vegetable proteins that are equivalent to 1 ounce of meat or 7 grams.
½ cup of quinoa
2 oz. tofu
1 oz. tempeh
1 TBS peanut butter
¼ cup cooked black beans
¼ cup chick peas or garbonzo beans
¼ cup cooked kidney beans
½ oz almonds
Our protein needs depend on our age, size, and activity level. The standard method used by nutritionists to estimate our minimum daily protein requirement is to multiply the body weight in kilograms by .8, or weight in pounds by .37. This is the number of grams of protein that should be the daily minimum. According to this method, a person weighing 150 lbs. should eat 55 grams of protein per day, a 200-pound person should get 74 grams, and a 250-pound person should eat 92 grams.
