Sliding in with a little cheat sheet for all my plant-based friends out there. Regardless of how you choose to eat: hopefully you consume lots and lots of plants. They can be a wonderful source of vitamins, minerals, fiber, antioxidants, and nutrients. Hopefully this cheat sheet can give you some ideas on how to get in more fruits, veggies, nuts, seeds, and protein.
Current research supports that active individuals aiming to gain muscle might be best to aim for ~0.8-1.1 grams of protein per pound bodyweight. Leaner individuals should likely aim closer to their bodyweight, where as those with a higher body fat percentage might aim closer towards thhttps://lauriechristineking.com/wp-admin/edit.phpat ~0.8 multiplier. For example: a 5’3 120 lb individual might aim for ~120 grams of protein, while a 5’3 180 lb individual might aim for ~145 grams protein.
In order to hit your protein goals as a plant-based individual, you’ll likely end up eating a little higher carbohydrate. Protein shakes and faux meat products can be very helpful. If you choose to consume faux meat products, do read labels carefully. Some contain gluten, soy, etc – so you may have to play around to find the brands that work best for you, your digestion, your skin, etc. When I used to do 1:1 coaching, it always made it easier for clients to hit their protein goals if they were willing to be lacto (consume dairy), ovo (consume eggs), and/or pescatarian (fish and seafood). This opens the opportunity to consume things like Greek Yogurt, hard boiled eggs, cottage cheese, eggs and egg whites, fish, shrimp, etc.