Here is an article I ran across from Kaiser Permanente on protein. I veganized it a bit – swapping out dairy references for plant-based alternatives.
Protein plays an essential role in health, and it is found in every cell, tissue, and organ in the human body. The Centers for Disease Control and Prevention recommends a daily intake of 56 grams of protein for adult men and 46 grams of protein for adult women.
Big steaks, juicy pork chops, mouth-watering chicken — these are the foods many people associate with protein. The surprising truth is that protein can be found in a variety of other foods. In fact, cutting back on meat sources of protein can have a positive impact on the amount of fat you consume.
So if you’re hungry for delicious ways to make great food choices, consider these protein sources:
- Nut milk: unsweetened soy milk
- Legumes: beans, lentils, soy, tofu
- Vegetables and fruits: peas, broccoli, spinach, kale, avocado
- Grains: quinoa, brown rice, barley
- Nuts and seeds: peanut butter, pumpkin seeds, pistachios, almonds
Get creative with your cooking. Try a spinach and tofu scramble for a high-protein breakfast. Or combine black beans, brown rice, and avocado for a protein-packed lunch. Try a protein shake with banana, soy milk, protein powder, and ice.
And settle in for a seasonal supper with a hearty soup from Kaiser Permanente. It packs a whopping 12 grams of protein per serving. See the posting White Bean and Greens Soup in this blog.
For more recipes from Kaiser, go to