How to get enough protein without eating meat!

Updated: Mar 16, 2020

The amount of protein an adult person needs is considerably less than what, on average, we are consuming.

A simple way to figure out the amount of protein that an adult needs is as follows:

Take your weight in pounds and multiply it by 0.36.

Example: Let’s say a person weighs 185 lbs.

You would take 185 x 0.36 = 67 grams of protein needed daily.

The calculation goes for a man or a woman, with the exception that certain conditions (pregnancy or kidney disease to name a few). On average, in the US we are eating between 70 to 100 grams of protein daily, which isn’t always good for us.

Our food comes with hidden surprises, isn't that cool?

Animal protein comes with hidden treasures like

Saturated fat



Added hormones and antibiotics

Doesn’t that sound delicious?


Plant-proteins also contain a prize inside, like






Phytochemicals (non-nutritive plant chemicals that have protective or disease preventive properties).

So Quick Example for a 100 g serving:

Quinoa 14 grams, 25% of RDA of iron and B-6, 50% RDA magnesium, 563 g potassium

Beef 26 grams, 14% RDA iron, 20% B-6, 5% magnesium, 318 g potassium

Beef contains twice the fat at 15 grams, and 90 mg of cholesterol, while Quinoa contains just 6 grams of fat and ZERO cholesterol.

Plant-based proteins like hemp seeds contain all nine essential amino acids (protein) that our bodies need in one food item. Quinoa, buckwheat, soy, and chia also contain all nine essential amino acids that our bodies need and can’t make on their own.

Other plants that have quality essential proteins in them include (but are not limited to):




Whole grains


And vegetables

The following are plants that provide complete and incomplete proteins:

So, if you were wondering about switching from animal to plant for your nutrition, I hope this guide was helpful.

Please leave your comments below.

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