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Vegetarians: Harness Your Plant-Based Protein Power

Vegetarians: Harness Your Plant-Based Protein Power

“How do you get enough protein?”

If you’re vegetarian, chances are you get this question a lot. So how much protein do you need to maintain a healthy diet and how can Fresh Meal Plan help?

An article in Harvard Health Publishing states that, on average, protein should amount for as little as 10 percent of our daily caloric intake for relatively active individuals[1]. For a 30-year-old physically active male, for example, 10 percent is roughly 56 grams of protein per day, which is equal to four mozzarella string cheese sticks and 1.5 cups of lentils or 95 peanuts and 1-2 scoops of protein powder.

Various factors, such as age, activity level and gender, influence your daily caloric requirements, but the National Academy of Sciences estimates that on average, women need 46 grams and men 56 grams of protein per day[2].

To help you find your perfect protein number, the United States Department of Agriculture created a handy calculator, which also breaks down other recommended nutritional needs for carbohydrates, fats, vitamins and minerals[3].

Harvard Health Publishing encourages nutrition-mind eaters to not only eat protein, but to consider the whole protein package – “the fats, carbohydrates, vitamins, minerals and other nutrients that invariably come along with protein.”

“Aim for protein sources low in saturated fat and processed carbohydrates and rich in many nutrients,” the article states.
For vegetarians, protein is found in nuts, leafy greens, legumes, whole grains and vegetables, to name a few.

So how can Fresh help?

Our vegetarian plan is designed for those who don’t eat meat, but still want healthy, balanced vegetarian food with lots of delicious variety. Each Fresh vegetarian meal has 13 or more grams of protein, 35-40 grams of carbohydrates and usually less than 15 grams of healthy fats. Animal proteins, such as eggs and dairy, may be included in some meals and we also offer seafood options for pescatarians.

Some of our vegetarian fan favorites include the Mediterranean Kebab Salad, Eggplant Ricotta Rollitini and the Plant-Based Burger.

The Mediterranean Kebab Salad is a delightful, refreshing blend of grilled veggies, protein-rich leafy greens, tomatoes, cucumbers, olives and feta cheese. It has 13 grams of protein and just 207 calories.

The Eggplant Ricotta Rollitini combines eggplant, tomato, whole-wheat penne pasta, garlic, spinach and cheese for a savory and filling Italian dish. It has 15 grams of protein and just 315 calories.

Made with sweet potato, vegan cheese and other veggies, the Plant-Based Burger is packed is 31 grams of protein and is entire vegan.
Discover more about our vegetarian meals delivered right to your door in the “Plans” section of our Website.

1. Pendick, Daniel. (June 2015). “How much protein do you need every day?” Harvard Health Publishing. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

2. “Dietary Reference Intakes: Macronutrients.” (2002). National Academy of Sciences. 2002. http://nationalacademies.org/hmd/~/media/Files/Activity%20Files/Nutrition/DRI-Tables/8_Macronutrient%20Summary.pdf

3. “DRI Calculator for Healthcare Professionals.” United States Department of Agriculture. https://fnic.nal.usda.gov/fnic/dri-calculator/

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