Protein
Proteins are mass collections of Amino Acids that aid in
growth, tissue replacement, tissue repair, antibody and enzyme
action, and hormonal balance.
The Recommended Dietary Allowances of Protein
consumption per day for these specific diet specifications are
as follows:
Male or Female
Adult Male
Adult Male
Adult Female
Adult Female
Type of Diet
Animal Based
Non-Animal Based
Animal Based
Non-Animal Based
Protein (grams)
63
63-79
50
50-63
Animal Based Foods
Food Description
Ice Cream, vanilla
Frozen Yogurt, vanilla
Whole wheat bread
Yogurt, low fat
Egg, whole
Cheese, cheddar
Milk, 1%
Pizza, cheese
Cow’s milk
Fish, cod, Atlantic
Fish, salmon, farmed
Beef, ground, lean
Flounder, baked
Sirloin steak
Pork roast
Chicken Breast
Cottage Cheese, 1%
Serving Size
½ cup
½ cup
1 slice
6 oz.
1 large
1 oz.
1 cup
1 slice
1 cup
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
3 oz.
1 cup
Grams of Protein
2
3
3
5
6
7
8
8
8
19
19
21
21
24
25
27
28
Serving Size
1 medium
1 tablespoon
1 medium
1 cup
1 medium (6 oz.)
1 cup
Grams of Protein
<1
1
3
3
4
5
Non-Animal Based Foods
Food Description
Apple, raw with skin
Hummus, commercial
Banana, raw
Cereal
Potato
Brown rice, cooked
Source: www.vrg.org
Almond butter
Cashews
Whole wheat bread
Broccoli, cooked
Almonds
Sunflower seeds
Bulgar, cooked
Soy yogurt, plain
Spinach, cooked
Spaghetti, cooked
Peanut Butter, smooth
Textured vegetable protein (TVP), cooked
Peas, cooked
Bagel
Tofu, regular
Soymilk, commercial, plain
Quinoa, cooked
Beans, pinto, canned
Vegetarian baked beans
Black-eyed peas, cooked
Pinto beans, cooked
Tofu, firm
Kidney beans, cooked
Lima beans, cooked
Black beans, cooked
Chickpeas, cooked
Lentils, cooked
Veggie burger
Veggie dog
Beans, soy, mature, cooked
Soybeans, cooked
Tempeh
Seitan
Source: www.vrg.org
2 Tbsp
¼ cup
2 slices
1 cup
¼ cup
¼ cup
1 cup
6 ounces
1 cup
1 cup
2 tablespoons
½ cup
1 cup
1 medium (3 oz.)
4 ounces
1 cup
1 cup
1 cup
1 cup
1 cup
1 cup
4 ounces
1 cup
1 cup
1 cup
1 cup
1 cup
1 patty
1 link
1 cup
1 cup
1 cup
4 ounces
5
5
5
5
6
6
6
6
6
7
8
8
9
9
2-10
3-10
11
12
12
13
14
8-15
15
15
15
15
18
5-24
8-26
29
29
31
15-31
Below are sample menus to help guide you in a balanced diet that
satisfies your protein requirement.
Breakfast
Lunch
Dinner
Snack
Total
Breakfast
Lunch
Dinner
Snack
Total
Food Description #1
1 cup Oatmeal
1 cup Soymilk
1 Bagel
2 slices Whole Wheat Bread
1 cup Vegetarian baked beans
5 oz. firm Tofu
1 cup cooked Broccoli
1 cup cooked Brown rice
2 Tbsp Almonds
2 Tbsp Peanut butter
6 Crackers
-----------------------------------------------------------Food Description #2
2 slice Whole wheat toast
2 Tbsp Peanut butter
1 cup Soy yogurt
2 Tbsp Almonds
1 Baked potato
1 cup cooked Lentils
1 cup cooked Bulgar
1 cup Soymilk
------------------------------------------------------------
Protein (grams)
6
9
9
5
12
16
5
5
3
8
2
80
Protein (grams)
5
8
12
3
4
18
6
9
65
UNCW Health Promotion • Student Recreation Center 104
910-962-4135 • www.uncw.edu/healthpromo
Source: www.vrg.org