Well By Design Nutrition, LLC

Whether you’re vegetarian, vegan or just looking to increase your plant intake (🙋‍♀️), these protein-rich plant foods are nutritious and contribute vitamins, minerals, and healthy nutrients into your day.

Protein is necessary for critical processes such as immune function, cellular processes, cell structure, growth, energy levels, and others, in addition to muscle synthesis. Adequate muscle is essential for cognitive health, insulin regulation, healthy inflammatory markers, and more, and therefore it’s essential to consume enough protein on a daily basis.

While animal proteins contain all 9 essential amino acids our body needs to get through the diet, studies show women can meet their protein needs through plant sources when consuming sufficient calories through a variety of plant foods throughout the day.

So how much do we actually need?!
I’ve seen the influencers posting intakes of upwards of 150 grams protein per day…

The recommended daily allowance is 0.8grams protein per kilogram body weight, but active women, on average, optimize muscle synthesis and body demands between 1.2 -1.5 grams of protein/kilogram of body weight.💪 So, for a 130lb woman exercising 5-6 days per week for 30-45 minutes - that would be 71-89grams each day, with the higher end ideal for very active days energy burning days.

Consuming 20-30grams per meal is ideal for optimal protein use.

Keep in mind protein needs vary based on: pregnancy, lactation, weight status, activity level, stress levels, health goals, and others. Individual recommendations from a dietitian are essential to meet your individual needs.

SAVE this list for reference when you’re looking to incorporate more plant-proteins into your day!