There isn’t a vegetarian out there who probably hasn’t been asked if they’re getting enough protein in their diet. According to a recent blog published by Harvard, the recommended dietary allowance (RDA) for protein is 0.8 grams of protein per kilo of body weight. RDA is the amount of a certain nutrient you need to consume to make sure you stay healthy. It is not the amount you need on daily basis.
A fairly active adult would need to eat enough protein to account for 10% of their total daily calories whereas the average American eats enough protein to account for 16% of their caloric intake. People associate protein with animal protein but vegetarians can enjoy a high-protein diet without any animals.
The blog cautions readers, “don’t read ‘get more protein’ as ‘eat more meat.’” Beef, poultry, and pork (as well as milk, cheese, and eggs) can certainly provide high-quality protein, but so can many plant foods, including whole grains, beans and other legumes, nuts, and vegetables.”
Source: The Teal Mango