Are you getting enough protein?

When I tell people I don't eat meat, pretty much the first thing that comes out of their mouths is, "Then how do you get enough protein?" It is like we are all brainwashed by the ranchers and dairy farmers that the only way anyone is going to get enough protein to survive is to eat a steak every other night, and a chicken breast on the days in between. Yet, the western diet isn't lacking in protein. In fact, most doctors would tell you that most Americans are getting way too much protein. Yes, there is such a thing.

So, now you are asking yourself, "Well, how much protein do I need?"

According to the USDA, most adults should be getting 10% to 35% of their daily calories from protein. So lets do the math, 1 gram of protein = 4 calories, based on a 2,000 calorie diet, the average adult needs 50 - 175g of protein.

Personally, I believe we really only need about 25-90 grams of protein, or about 5-8% of your daily calories. This does depend on how active you are, your age, and how healthy you are. If you feel good, and are full of energy, you are probably getting enough. If not, I would talk to your healthcare professional or nutritionist about exactly how much you should be getting.

So, now you are asking, "So, where do I get this protein from?"

Here are my Top 10 Green & Clean protein sources:

1. Beans (dried or fresh). 1 cup, cooked, has up to 20 grams. I try to incorporate as many beans in our diet as possible. I even make our own hummus and bean paste. 
2. Seed grains such as Millet and Quinoa. 1 cup, cooked, has up to 10 grams of protein. 
3. Whole Raw Nuts. 32 grams has up to 10 grams. 
4. Peas and lentils. 1 cup has 8 grams. 
5. Rice. 1 cup, cooked, has 5 grams.
6. Hemp seeds or powder. 1 cup has 4 grams of protein containing all 10 essential amino acids! Bonus, it is full of Omega-3 and Omega-6 fatty acids. We take 1/8 cup daily. 
7. Avocados. 1 avacado has 4 grams. Avocados do not last long in our house. They go into salads, smoothies, wraps, and, of course, guacamole.
8. Kale, chard, and spinach. 1 cup, cooked, has 3 grams. 
9. Organic, cage-free, local eggs. 1 egg is 6 grams of protein. We tend to eat eggs for breakfast about twice a week, plus one or two used in a recipe.* 
10. Grass-fed, organic, whole pieces of meat and wild-caught seafood. Yes, I said meat. Once, or maybe twice, a week we have a nice piece of meat. It is usually lamb, which we bought from a farm near Vancouver, WA, or wild-caught salmon.*

*Animal protein (from meat, fish, dairy, eggs, etc.) should never make up more than 10% of your daily protein requirement. Consuming more than that has been shown to increase your risk of cancer. 

Your best bet for getting enough protein is to eat a wide variety of fruits, vegetables, seeds, beans, nuts, and other plant sources. You can also supplement with plant based protein powders like Hemp and Spirulina. Hopefully, this answered all your questions about protein. If not, leave a comment.

Until next time...

- Melissa