Heal shoulder naturally?

I'm your height, maintaining at a slightly higher weight than you are now (134 this morning), and I've been vegetarian for over 50 years.

Yes, 30g daily is way too little protein. It's even less than the USDA's recommendation that's pretty much only adequate to avoid serious undernutrition, not optimize. For myself, I shoot for around 100g protein minimum daily.

One help in getting more protein may be this thread, which links to a spreadsheet that lists many foods in order of most protein for fewest calories:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Find foods you enjoy on that list, and work more of them into your routine eating habits.

If you're logging your food, review your diary, and notice foods that are bringing relatively many calories but not delivering help for your nutrition goals, nor important for your satiety or general happiness. Reduce frequency or portions of those to free up calories to devote to protein, or other important nutrition goals.

Of course plan to get one big protein food per meal, ideally 25-30g per serving. Try to make that a very bioavailable source, plus one that's complete/balanced in essential amino acids (EAAs). Meat, fish, and dairy are ideal in those ways. But some soy foods and a few other plant foods are also very good.

In addition to the "one big protein", also look for side dishes, snacks, beverages, and even condiments that have at least a little protein. Those small amounts through the day will add up. There are breads with more protein (read/compare labels), pastas/grains with more protein, veggies with protein, and even a few fruits with protein. Those sources will generally be less EAA complete and less bioavailable, but having a wide variety tends to mitigate the EAA incompleteness somewhat (though not the bioavailability). Work these into your routine habits, too.

Based on my own experience, I'd bet that working on those strategies over a period of time, focusing on remodeling routine habits, will help you get to reasonable protein from daily foods without micromanaging every day.

If you need something to tide you over in the short run while figuring that out, that's a reasonable role for highly-processed protein supplements (protein powder, shakes, bars, etc.). Even there, look for versions that are EAA complete and bioavailable. If you tolerate dairy, whey is a good quality option, and reasonably neutral tasting.

To help with healing your shoulder:

- Get good overall nutrition, including protein but also healthy fats and plenty of micronutrients/fiber . . . ideally as much of that as possible from whole foods rather than supplements.
- If you're trying to lose weight, eat maintenance calories during the acute stage of healing, or at least don't try to lose weight fast (unless heavy enough that weight itself is an acute health threat - in those circumstances, talk with your doctor and maybe get a referral to a registered dietitian).
- Long run, try to get a physical therapy referral as soon as your doctor thinks it's OK. Those people are great at helping us figure out where we may have weakness, tightness, imbalances, and that sort of thing that are triggering recurrent problems, and giving us ways to improve those problems.

I hope when you say you're wanting to heal naturally, you're not staying away from medical advice. I know that many orthopedists can be surgery-happy, but that doesn't mean you need to agree to surgery. However, realistically, some things can improve without surgery, but others can't, and in some cases delaying surgery burns some bridges so that long term possibilities worsen. It's important to know the difference. If your doctor is on board with your healing naturally, that's great.

Please understand, full honesty: I'm not a medical professional. I'm an active senior woman very concerned about nutrition for my own sake, with some experience managing a variety of physical compromises along the way. From me, you're not getting professional advice, just experiential information. The things I suggested are from a combination of things I did right in some cases (and was glad later that I had), or things I did wrong (and learned my lesson the hard way). That's all, and I don't want you thinking I'm offering professional expertise.

Best wishes for good healing!