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New to Vegetarianism? How to Get Enough Protein

The required daily amount of protein varies by age, gender, and level of physical activity. In general, adult women who fit in at least 30 minutes of moderate exercise (such as jogging or biking) five times weekly should consume 5 to 5.5 ounces of protein per day. Women who work out more should increase their protein intake accordingly. Each of the following options offers a meatless alternative for one ounce of protein. For more information, check out choosemyplate.gov.

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Photography by: Bryan Gardner

Raw Almonds

about 12 nuts

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Photography by: Bryan Gardner

Cooked Chickpeas

1/4 cup

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Photography by: Bryan Gardner

Hummus

2 tablespoons

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Photography by: Bryan Gardner

Peanut Butter

1 tablespoon
The same amount also applies to almond butter.

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Photography by: Bryan Gardner

Sunflower Seeds

about 5 teaspoons

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Photography by: Bryan Gardner

Tofu

1/4 cup

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