Protein?

Quinoa, bulgar, barley as your grains will add some protein to your meals rather than using something like rice.
Peanut butter, almond butter... things like that.
Yogurt.
Nuts.
Cheese.
Eggs.
Soy products (soy milk, edamame, tofu)
Seitan and tempeh.

You only need like .6 per lb of lean body mass, so it's not as much as people think. You can just get protein shakes that are made from rice and mix it with a pea protein. Mixing different protein powders is only necessary when you're not getting it from a source of whey. Animal byproducts just have a different nutritional profile... if you're vegetarian and not planning to go vegan ever you can still have whey.

beans and lentils are excellent
whole grains have protein too
tofu, and other soy products are high in protein
if you can't seem to get enough from food, which is rare because as someone else mentioned you only need 0.6 grams per kg of body weight, there are some great vegetarian protein powders like SunWarrior and Vega

You only need like .6 per lb of lean body mass, so it's not as much as people think.

i begged a differ.

You only need like .6 per lb of lean body mass, so it's not as much as people think.

i begged a differ.

based on nutritional training from Human Kinetics and CanFit Pro, what's your source?

You know as well as I do (I hope) that one's protein needs are based entirely upon what they are doing to and with their body. The 0.5-0.6 g/lbs. is for an average person doing average things. In this case, we do not know enough about this person's training regimen (if they have one), so we have absolutely nothing to base their protein requirement on.

Hemp Protein Powder
Peanut Butter
Lentils
Beans
Split Peas
Quorn, Bocca and other fake meats

Even eat protein at every single meal and everytime I eat I am still under my protein too.

You only need like .6 per lb of lean body mass, so it's not as much as people think.

i begged a differ.

based on nutritional training from Human Kinetics and CanFit Pro, what's your source?

You know as well as I do (I hope) that one's protein needs are based entirely upon what they are doing to and with their body. The 0.5-0.6 g/lbs. is for an average person doing average things. In this case, we do not know enough about this person's training regimen (if they have one), so we have absolutely nothing to base their protein requirement on.

proteins needs are based on your structure (weight), not your activity, with the exception of those few athletes engaged in serious endurance training, in which case it may go up slightly to 0.8 for 1 hour of intense training or 1.0 for even more lengthy training.

Few athletes? We had 30,000 people run the Houston Marathon recently.

Also, you neglected to mention that the people who need protein more than endurance athletes are the people who are engaged in weight training. They need protein more than endurance athletes, and there are vast numbers of them.

So basically, if all you do is some light cardio and so-called "toning" exercises, yeah, 0.5-0.6 g/lbs is fine, but the people who are not in this group are not "few".

What's YOUR source?

and 30,000 is nothing compared to the over 300 million people who live in this country, so yes, it's a few.

Take a look at some of the writings of Dr. John McDougall....with McDougall program. He endorses a vegan lifestyle and cites our RDA for protein based on .8 grams per KILO of body weight.

He recommends that all protein come from whole foods rather than powders ...as you look closely at your veggies and beans for nutritional value you will see a lot! Further he recommends adults, men and women, will range between 30 and 80 grams per day.

I find that eating whole foods I can easily make that...if I focus on high protein foods I can get close to 80 without too much trouble. Nuts and soy bring a lot of fat along with the protein...look at beans and TVP as some options.

Remember that more protein also demands more calcium for metabolizing the protein... take a look at his book "Starch Solution" for more discussion....he presents an alternative opinion as compared to ketogenic diets!

whey.....duh

1g per pound of bodyweight if you're trying to gain muscle, and want to dot your i's and cross your t's. it's probably you don't need this much.

eating protein is not about the abundance of aminos needed to repair tissue...that's probably well taken care of within 0.3g/lb.

we eat protein in abundance upwards of 1g/bodyweight to assure positive nitrogen balance and continued anabolic states. protein synthesis is in large part driven by the presence of animos in our bloodstream. go too long and we will be in a negative protein balance, and therefore not synthesizing protein.

that being said, if you are not a bodybuilder or a professional strength athlete, how much protein you get to supply your daily functions is almost irrelevant. But I would agree that the RDI is way too low and what you'd read on bodybuilding sites like 2g/lb is way way too high.

correction: 1g per pound of Lean Body Mass

1g per pound of bodyweight if you're trying to gain muscle, and want to dot your i's and cross your t's. it's probably you don't need this much.

eating protein is not about the abundance of aminos needed to repair tissue...that's probably well taken care of within 0.3g/lb.

we eat protein in abundance upwards of 1g/bodyweight to assure positive nitrogen balance and continued anabolic states. protein synthesis is in large part driven by the presence of animos in our bloodstream. go too long and we will be in a negative protein balance, and therefore not synthesizing protein.

that being said, if you are not a bodybuilder or a professional strength athlete, how much protein you get to supply your daily functions is almost irrelevant. But I would agree that the RDI is way too low and what you'd read on bodybuilding sites like 2g/lb is way way too high.

correction: 1g per pound of Lean Body Mass

nah, that's way too much.

whey.....duh

the OP said she was vegetarian. whey is derived from cows milk

whey.....duh

the OP said she was vegetarian. whey is derived from cows milk

I don't see how cows milk is meat. Vegetarian* not Vegan.

1g per pound of bodyweight if you're trying to gain muscle, and want to dot your i's and cross your t's. it's probably you don't need this much.

eating protein is not about the abundance of aminos needed to repair tissue...that's probably well taken care of within 0.3g/lb.

we eat protein in abundance upwards of 1g/bodyweight to assure positive nitrogen balance and continued anabolic states. protein synthesis is in large part driven by the presence of animos in our bloodstream. go too long and we will be in a negative protein balance, and therefore not synthesizing protein.

that being said, if you are not a bodybuilder or a professional strength athlete, how much protein you get to supply your daily functions is almost irrelevant. But I would agree that the RDI is way too low and what you'd read on bodybuilding sites like 2g/lb is way way too high.

correction: 1g per pound of Lean Body Mass

You're right, LBM. like i said. it's to dot your i's and cross your t's. intake of protein is not only just for repairing tissue and such, like I said. It serves the other purposes of positive protein synthesis, and not to mention it has the highest TEF (thermic effect of food) of all three macros.

The recommendation is loaded with these implications. Although I agree that 1g/lb LBM is probably more than you need, even if you are a bodybuilder, there is no point in going under....as protein is beneficial in a plethora of other roles.

I'm not really arguing in the negative against this. Just food for thought!