0.8-1.2 grams per pound of body weight (ideal body weight)

this varies depending on your muscle mass, your activity level, and your goals. it also can vary depending on whether you're recovering from injury or surgery (you need more if you are!).

note this caveat that always applies: AVOID highly processed & ultra processed foods (this includes fake meat products), see below!

Study Spotlight Take-Away with Chef Dr. Mike: Plant-based UPFs
Plant-based ultra-processed foods; using the NOVA classification to revolutionize our understanding of how food production impacts health.
Center For Food As MedicineMichael S. Fenster, MD

protein sources: vegans

beans and lentils (though these are mostly carbs, they are packed with micronutrients and many of the carbs are fiber, which don't "count" because they're not digested)

seitan (wheat gluten; NOT processed! I like Upton's Naturals or you can make your own: recipe)

tofu (high protein version available @ Trader Joe's; if you freeze the block of tofu, then defrost and roast, it gets nice and crispy in the oven!) note that some may want to avoid this, as most soy products are GMO and soy does contain compounds (isoflavones) that can act like estrogen when consumed in large quantities

tempeh - fermented soybeans

lupin beans (Brami brand), roasted soybeans, chickpeas, etc are great for on-the-go and are shelf stable!

vegan protein powder (brands I think taste good: Ghost, Orgain -- make sure it has the FULL gamut of amino acids. note that this is a processed food that often contains artificial sweeteners and emulsifiers like guar gum, xanthan gum, erythritol, xylitol, so try NOT to use this more than once a day)

Essential Aminos are delicious (use in place of soy sauce and on salads and in marinades)

Nutritional yeast ("nooch") is an excellent source of plant based protein that tastes like cheese! put it on popcorn, salads, eggs....

high protein vegetables - though note, you will need to eat a LOT of these to get adequate intake

omnivores

  • meat of all kinds - including organ meats which are incredibly rich in complete, well-absorbed vitamins - variety is GREAT! look for grass fed/grass finished; free range; organic; or better yet - know the farm, the ranch, the farmer. prefer to order your meat? check out Force of Nature. if you have a big freezer, consider ordering half a cow or a pig from a ranch nearby. you can learn how to cook it along the way.
  • cheeses - UNPROCESSED! fake cheese (think Kraft singles, Velveeta - do not count). some of my favorites are chevre (goat cheese), Humboldt fog, sheeps cheeses (raw), and cultured cheeses like buffalo mozzarella.
  • eggs - look for local as these will be freshest and you can know exactly how they were raised and fed. this page does a good breakdown on all the labels associated with eggs. pasture-raised is best. organic doesn't mean much outside of the feed they're given.
  • yogurt and milk - avoid nonfat dairy (esp if you are acne prone) as this has been shown to be inflammatory. organic is best. I like Fage 2% a whole lot, and I get my milk from the CSA when possible, or I look for organic 2% milk.
  • don't forget all the above options for vegans 😄

but I'm busy and need easy stuff to grab and go!

  • Righteous Felon jerky (Amazon) or other jerky; check sugar content and look for bilton (air dried) that does not have preservatives or difficult-to-pronounce ingredients added. Quality jerky will be well-spiced with things like sage, basil, cumin, etc
  • Lupini beans (Amazon; shelf stable! - 7 g/serving)
  • roasted garbanzos, edamame, soybeans (7-8 g/serving)
  • nuts and seeds are a decent source (7-8 g/serving), though significantly caloric due to high fat content
  • 1 scoop protein in greek yogurt (~40 g): I like Cookies & Cream Isopure in Fage 2%!
  • Barebells (20 g) or Kirkland protein bars (20 g) - both are highly processed - I wouldn't eat these daily.