Getting Enough Protein When You're a Vegetarian

Myth: A diet without meat cannot provide enough protein for good health.
Reality: A meat-free diet can easily meet your protein needs. Just follow these guidelines.

• Healthy adults need 0.4 grams of protein per pound of body weight per day. For example, a 135-pound woman needs 54 grams of protein (0.4 x 135 = 54).
• One ounce of poultry or meat contains 7 grams of protein. Here are protein amounts in these plant-based foods:
  • 1 piece whole-wheat toast = 3 grams protein
  • 1 cup cooked oatmeal = 6 grams protein
  • 1 1/2 cups spaghetti = 11 grams protein
  • 1 cup leafy greens = 2 grams protein
• In addition to the above foods, at least two servings of the following high-protein foods are recommended each day:
  • 1 cup lentils or other legumes = 17 grams protein
  • 3 tablespoons nuts = 4 grams protein
  • 1 cup firm tofu = 20 grams protein
  • 1 cup soymilk = 7 grams protein
  • Dairy products are also protein powerhouses. One cup of skim milk or yogurt or one ounce of cheese contains 8 grams of protein.