100 grams of protein
Whether you’re plant-based, plant-predominant or plant-curious, “where do you get your protein?” is a question that’s likely to come your way.
Let’s answer that question. Here’s a real-world example of a day of plant-based eating.
December 24, 2024 protein tracking in Cronometer
Morning
Apple with dates, cinnamon, cacao nibs and lemon juice
Matcha latte with fresh ginger, made at home
Banana
Green tea
Dry roasted soybeans (edamame)
December 24, 2024 food diary from Cronometer
Afternoon
December 24, 2024 food diary from Cronometer
Overnight oats — rolled oats, cinnamon, amla powder, pumpkin seeds, goji berries, blueberries, dark cherries, soy milk
Air fried tofu
Dry roasted soybeans
Brazil nut — 1 brazil nut provides 100% of the RDA for the essential trace mineral selenium
Miso bread — sourdough bread, miso paste, cherry tomatoes, spring mix
Evening
December 24, 2024 food diary from Cronometer
Carrots — I eat one raw carrot every day because I love carrots, ideally from the farmer’s market because they have superior taste
Burrito bowl — brown rice, black beans, salsa, steamed kale, nutritional yeast, radish
The salt listed here was in my water throughout the day because my diet is naturally low in sodium and my labs last year showed my sodium was below range
That’s a lot of food for someone who’s 5’1” and 103 pounds. Do you agree?
I didn’t eat nearly this much when I weighed about the same in high school. I ignore calories in favor of food quality.
Top sources of protein
One click in Cronometer shows me my top sources of any macro or micronutrient.
December 24, 2024 top sources of protein from Cronometer
Activity level also matters. My activity level on this day was 60 minutes Bar Method class, 1 hour and 20 minutes walking. That’s not a “weekend warrior” activity level, that’s my ‘most days’ activity level. I have the benefit of not owning a car and commuting to class, appointments, the grocery store, on foot.
For those working in an office full-time, I’ve been there and I wasn’t nearly as active as I am now. Start where you can, with short periods of movement throughout the day. Get your food in check for more energy and better sleep.
Image by @maul_lallana on Unsplash
Our favorite foods and meals are ingrained in our psyche, our habits, and our social experiences, often since childhood. It’s no surprise what to eat is a re-learning. Whether your goal is weight loss, more energy, better brain health, digestive health, or disease prevention, understanding how your food choices impact your health, and then embracing change, can change your life.
Were you surprised by anything you read in this post? Let me know!
Thanks for reading!
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Eat plants. 🥦 Hydrate.🚰 Move.🤸 Prioritize sleep. 🛌
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