Here is a sample menu of how to cover the protein recommendation in one day:
Breakfast: 1 cup of oatmeal (7g), 1 cup of homemade almond milk (11g).
Lunch: Grilled tofu sandwich: 2 slices of wheat toast (6g), 100g of firm tofu or 1 cup (20g).
Snack: Fruit or veggies dipped in 2 tbsp. of peanut butter (8g).
Dinner: 1 cup of cooked brown rice (5g), 1 cup of cooked lentils (18g), 1 cup of cooked broccoli (4g).
This adds to 79 grams of protein without counting the protein in fruits, veggies and other foods you might consume in your day which are not good sources of protein but certainly contribute to your overall intake. It’s not hard to meet the recommended intake!
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