Can you give an example of a day's meal plan that has sufficient protein?

Answer 1

The following menu provides more than enough protein. It is sufficient even for someone who is trying to build muscle, rather than just maintain. (Someone else could leave out a few of the foods, or replace some with lower protein alternatives.)

Vegan Menu - Protein (grams)
Breakfast Orange, 1 (123 g) - 1.3 gms
Multigrain cereal, (such as Red River) 1 cup (250 mL) -7.0
Wheat germ, 2 tbsp (14 g) - 3.4
Soy milk, 1 cup (250 mL) - 6.9
Whole wheat toast, 1 slice (21 g) 2.6
Tahini, 1 tbsp (15 mL) 2.7
Blackstrap molasses, 1 tsp (5 mL) 0
Noncaloric beverage 0
Breakfast total: 23.9 (537 calories)

Lunch Eggless egg (tofu) salad sandwich - 12.7 gms
Carrot sticks, 1 carrot - 0.7
Apple, 1 - 0.3
Muffin, 1 - 7.3
Noncaloric beverage - 0
Lunch total: 21.0 gms (681 calories)

Supper -Spiced lentils
- Lentils, 1 cup - 17.9 gm
-Onions, ¼ cup - 0.8
- Oil, ½ tsp - 0
- Brown Rice, 1 cup - 4.9
- Green salad
- Kale, 1 cup - 2.4
- Romaine lettuce, 1 cup - 1.0
- Salad dressing, tahini, 1 tbsp - 2.7
- Noncaloric beverage -0
Supper total - 29.7 (649 calories)

Snacks and Dessert
-Trail mix, 3 tbsp walnuts, and 3 figs - 3.9 gms.
- Carrot cake, small slice - 2.4
Total snacks 6.3 (366 calories)

Total protein: 80.9 grams (2233 calories)

Recommended protein intake for 59 kg person is approximately: -50 grams
- Iron: 29.1 mg
- Zinc: 15.5 mg
- Calcium: 1105 mg

To increase calories for a 170 pound person , the following foods are added;
Breakfast: add 1/2 cup of cereal and slice of toast with tahini and molasses
Lunch: add 1/2 sandwich
Supper add 1/2 cup of rice
Snacks: Banana and a small piece of carrot cake
The day's total intake for the 170 pound person is 101 grams protein. (2950 calories)
The recommended protein intake for someone of this weight is approximately 65 grams.

Protein-
Although there are no animal foods in this menu, protein provided over one and a half times the recommended protein intake. Even if the 2 most concentrated sources of protein were removed - the lentils, and the tofu in the sandwich - this vegan menu will easily exceed 50 grams that is recommended for most people (at 0.8 to 0.9 grams protein per kilogram body weight.) -

(I have copied and pasted this from the source website. Proper allingment was not possible)-

Answer 2

artwork some vegetables into your plan, mutually with a salad with tomatoes, cucumbers, and olive oil, etc, or steam some carrots or broccoli. Fruit is nice sized, yet you want vegetables too. Toast might get boring, so i might advise using another grains for style. using different grains will additionally fill in nutrition gaps. i might advise brown rice (you could combination it with beans to make an entire protein), oatmeal, quinoa, finished wheat noodles, or maybe wheat berries. Wheat berries are the non-processed style of wheat. you could prepare dinner a batch of them for countless days, combine with rice, parsley, lemon juice, and lentils to make an extraordinarily nutritious mini-meal. I save a large bowl interior the refrigerator.

Answer 3

Hi,
Here's some sample meal plans
http://www.veganhealth.org/articles/meals

Answer 4

apple

Answer 5

Click on sample menu and you will get an idea of veg. menu that gives you protein.
http://www.vegetarian-hub.com/veganism.html#Sample%20Vegan%20Menus

Answer 6

whole grain toast with tuna or fish spread
ham sandwich, chicken and salad sandwich
meat green veg with demi or white sauce
custard for dessert.

Answer 7

breakfast - egg and bacon with bread
lunch - beef steak; porch chop
supper - pork and beans.