As a trained nutritionist, I understand the importance of eating enough protein. But as a busy person, I still struggle with this. If this is you, too, then this meal plan is for you. It’ll save you time, money, and frustration while you crush those protein goals!
recommended protein intake
Ok, so this is a bit of a debated topic because the US government recommends 0.36 grams of protein per pound of ideal body weight as the RDA (recommended daily allowance). However, this value is based on being sedentary and consuming animal proteins. To say it plainly, it’s the bare minimum protein we need to survive. New research recommends that protein accounts for 10-35% of daily calories, which works out to 50-175 grams of protein for a standard diet of 2000 calories. As we age, our bone density decreases, so we need more protein to keep our muscles strong and insulate those bones.
vegetarian protein sources
There’s a wide variety of plant-based protein sources that also are loaded with fiber and antioxidants. Here are some common ones you’ll see in these meal plan recipes.
Beans Quinoa Couscous Chickpeas Mushrooms Tempeh
As always, I’ve included printable shopping lists with all ingredients you will need for all the meals for your convenience. Download your grocery list here and have a great week!
