Moving Away From Meat: Can You Really Get Enough Protein in a Day?

Once someone has decided to remove meat from their diet, or is considering it, they may be faced with the question, “How do you get enough protein in a day?” It is a misconception that individuals who do not consume meat are incapable of meeting the minimum requirements of protein in a day. While it is true that vegetarians may need to think more about where they can get their sources of protein from, it is possible to reach the recommended levels with healthy foods other than meats such as chicken, beef, or pork.

Web MD recommends that the average women consume approximately 46 grams of protein and the average man consume approximately 56 grams of protein each day ( Of course, these are just averages, and one should keep in mind that this amount could vary based on such factors as body size and activity level.

Below is an example of a day in which one could consume 50 grams of protein with healthy meals and snacks:



1/2 cup of quick cooking oats (5 g.)

1 banana (1 g.)


(Two hummus/ veggie wraps – recipe from Publix weekly ad)

2 Mission flour tortillas (8 g.)

2 Tablespoons of Boars Head roasted red pepper hummus (2 g.)

1 cup of spinach (1 g.)

String carrots, diced cucumber, and Boars Head deli dressing (Not really a significant amount of protein)

1/4 cup of reduced fat Italian cheese (8 g.)


1/4 cup of walnuts (4 g.)


1/2 cup of Near East rosemary and olive oil quinoa (4 g.)

1 cup of broccoli (2.6 g.)

1/4 cup of sweet yellow corn (1 g.)

Salad: 6 lettuce leaves and Newman’s Own original dressing (1.5 g.)


Chobani Blackberry Greek Yogurt (12 g.)


This example of daily meals and snacks has a total of 50 grams of protein all made up of nutritious vegetables and grains. Although some individual vegetable or grain items may have smaller amounts of protein (Example: corn) than a cheeseburger, for instance, at the end of the day, the amount of protein adds up. So if one is faced with the meatless protein question or is asking the question themselves, the answer is: “Yes, you can get enough protein in a day without eating meat. BUT… you may just need to take a bit more time to plan out and calculate what you eat.”

(Note: I am not a certified nutritionist; I am just trying to show that with careful planning, the recommended protein amounts can be met in a day without consuming meat. If you have any questions about changing your diet(cutting out meat), please research it or talk with a doctor or nutritionist.)