The Institute of Medicine recommends that, adults should get a minimum of 0,8 gramms of protein per kg of their body weight daily. Here is the calculation:
Your body weight in pounds divided by 2,2 = Your body weight in kg
Your body weight in kg times 0,8 = recommended amount of protein per day ( in gramms)
We know, plants food also provide protein, but these are not considered complete proteins because they do not provide all of the needed amino acids. The only one exception is soy beans and quinoa, these are complete proteins from non-animal sources. Beans, seeds, nuts and grains are very good sources of protein. We can make these proteins to be complete protein by combine them. For example with the incomplete proteins of rice and beans, we can make a complete protein.
Some protein sources
Food Amount Protein
almond butter 2 tbsp 5g
almonds 1 cup 8g
black beans,cooked 1 cup 15g
broccoli,cooked 1 cup 4g
brown rice,cooked 1 cup 5g
chickpeas,cooked 1 cup 12g
kidney beans,cooked 1 cup 13g
lentils,cooked 1 cup 18g
peanut butter 2 tbsp 8g
quinoa 1 cup 9g
soy beans,cooked 1 cup 29g
tofu,firm 4 oz 11g
whole wheat bread 2 slices 5g
