Protein and Meatless Monday

You can figure out your own recommended dietary allowance (RDA) for protein. Just grab a calculator, and multiply your ideal weight by 0.37 grams of protein. So if your ideal weight is 150 pounds:


150 lb. x 0.37 grams protein = 56 grams of protein per day

But for active people and older adults, calculate 0.45–0.54 grams of protein per pound of body weight. So, if you’re moderately active and your ideal weight is about 150:

150 lb. x 0.45 grams protein = 68 grams of protein
150 lb. x 0.54 grams protein = 81 grams of protein

This means you should get 68–81 grams of protein per day.

So how do you get your protein on Meatless Monday?  Because little protein comes from vegetables, you’ll need to be aware of other foods from which you can obtain the protein you need. By eating regularly from the foods on the list below, you’ll get more than enough. Remember, too, that combining several foods in one recipe makes it easier.

8 oz. milk/yogurt = 8 grams protein
1 cup tempeh = 31 grams
1/2 cup cooked or 1 cup raw vegetables = 2 grams
1 cup cooked beans = 16 grams
1/2 cup tofu = 8 grams
1 large egg = 7 grams
2 Tbs. peanut butter = 8 grams
1 cup low-fat ricotta/cottage cheese = 28 grams
1 oz. nuts = 6 grams
1 cup regular trail mix = 21 grams