Protein Requirements
According to Nutrition and Athletic Performance, the current RDA is 0.8g protein/kg body weight; however, protein intakes exceeding the RDA are commonly recommended for athletes.
MY TOTAL DAILY PROTEIN REQUIREMENTS: 53
Protein Analysis
I get my nutrient data from the nutrition facts on the package or from the USDA National Nutrient Database.
| Hawaiian Smoothie | |
| 1/2 cup pineapple | - |
| 1/2 cup mandarin orange | - |
| 1/2 cup greek yogurt | 11.5 |
| 1 cup almond milk | 1 |
| 2 Tbsp coconut | - |
| 13 |
| Avocado Bean Wrap | |
| 1 can red beans | 6 |
| 1 avocado | 2.5 |
| 1 tomato | - |
| 2 green onions | - |
| 1 chipotle | .5 |
| 9.5 | |
| ÷ six servings | 1.5 |
| 1 tortilla | 6 |
| salad greens | - |
| per wrap | 8 |
| but I eat two | 16 |
| Pasta Salad | |
| 6 Tbsp vinegar | - |
| 1/2 cup olive oil | - |
| 12 oz pasta | 7 |
| 2 zucchini | - |
| 1 lb peas | 5 |
| 1 can red beans | 6 |
| 18.5 | |
| ÷ six servings | 6 |
| Banana Almond Smoothie | |
| 1 banana | 1 |
| 2 Tbsp almond butter | 6 |
| 1 cup almond milk | 1 |
| 1 Tbsp flaxseed oil | - |
| 8 |
| MY TOTAL DAILY PROTEIN | 40 |
And that's just compared to the regular recommended daily allowance, I actually do believe that I need to be eating more protein just because I've been feeling shaky between meals. Not a ton, thirteen grams of protein is like an extra helping of yogurt...
