John Myers
I want to eat vegan. How many grams of protein do I need to consume per day? (180 cm tall, no sport, 70 kg, female, 35 years) I would appreciate 3 examples of how the need is met.
For individual protein requirements, you can follow the recommendations of the German Society for Nutrition. The figures correspond to g/kg body weight per day.
In your case, that equates to 0.8g protein x 70kg body weight = 56g protein per day. In the case of a purely plant-based diet, up to 1 g protein/kg body weight is also discussed, since plant-based protein is generally more difficult to digest. This gives you a rough intake recommendation of 60-70 g protein per day. Here is a small selection of particularly protein-rich, plant-based foods that you can easily incorporate into your meals:
| Vegan food | Protein content |
| 200 g soy yoghurt alternative | 8g |
| 100 g of tofu | 15g |
| 100 g of rolled oats | 14g |
| 100 g of chickpeas | 9g |
| 100 g of white beans | 10g |
| 100 g of peanuts | 26g |
| 100 g cashews | 18g |
A breakfast of oatmeal, a soy alternative to yogurt, some seeds and nuts, and some fresh fruit will provide you with a good portion of protein. A chilli sin carne or a lentil bolognese with whole wheat pasta can be good lunchtime dishes. Wholemeal bread with hummus and vegetables is suitable for dinner, along with some (fried) smoked tofu. This is how you get your 60-70g of protein in a day.
