If you are like me and don't eat a lot of meat, you may be concerned about getting enough protein. There is considerable debate over the amount of protein a person needs to consume per day, the current recommended daily intake (RDI) of protein is 46 grams for women aged 19–70 and 56 grams for men aged 19–70. Turns out most Americans consume more protein than necessary.
Your diet still includes foods that offer a good dose of protein per cup – some might even surprise you: tilapia/fish (26 grams), almonds or cashews (20 grams), black beans (15 grams), milk (8 grams), brown or white rice (5 grams), eggs (4 grams), even broccoli (4 grams).
When planning a meatless menu, do your heart healthy and choose protein sources that are naturally low in fat (beans or brown rice), or choose low-fat or non-fat versions (dairy products). Veggie burgers are another option. I really like Morning Star burgers, Asian or Spicy Black Bean on my salads or crumbled and wrapped in a whole grain tortilla. They are low in saturated fat and contain 7 grams protein per burger.
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