How to Find the Perfect Balance of Protein for your Body
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD. Please consult your healthcare provider before making any substantial changes to your diet.
Protein seems to be the buzzword of the day. Plant-based eaters want to know if they are getting enough protein, and those who are getting enough seem to want more.
Don’t get me wrong, your body needs protein for growth, repair, bone strength, and weight management, but let’s not lose sight of the other two important macronutrients in food: carbohydrates and fats.
Since we’re talking about protein, let’s focus on exactly how much you need and the best sources available at your local Heinen’s.
How Much Protein Do You Need?
To build or maintain muscle mass, an overall daily protein intake of 0.6-1.0 gram of protein per pound of ideal body weight is recommended. For every 100 pounds, this equals 60-100 grams of protein per day, or a minimum of 20 grams of protein per meal.
Plant and Animal Sources of Protein at Heinen’s
It’s a common misconception that plant-based eaters lack protein in their diet. In fact, one of the most asked questions of vegetarians and vegans is: “How do you get enough protein?” My reply is always: “You’d be surprised by how easy it is!”
Let’s start with the most obvious source of protein: animal products.
16 Fx™-Approved Animal-Based Proteins at Heinen’s
Meat and Seafood
- Force of Nature grass fed bison: 26 grams per 4 oz.
- Pasturebird chicken or Plainville organic turkey: 25 grams per 4 oz.
- Wild Planet mackerel: 21 grams per 3 oz. (drained)
- Verlasso salmon: 20 grams per 3 oz.
- Heinen’s grass fed beef: 20 grams per 4 oz.
- Heinen’s organic oven roasted deli turkey breast: 12 grams per 2 oz.
- The New Primal grass fed beef stick: 8 grams per stick
- Applegate chicken & sage breakfast sausage: 9 grams per 3 links
Dairy and Eggs
- Painterland Sisters plain organic skyr yogurt: 18 grams per 5 oz.
- Organic Valley cottage cheese: 15 grams per 1/2 cup
- Organic Valley Stringles string cheese: 7 grams per serving
- Heinen’s Hand-Selected A2 grass fed organic raw extra sharp cheddar cheese: 6 grams per 1 oz.
- Heinen’s pasture raised eggs: 7 grams per egg
Bars and Powders
- Just Ingredients grass fed whey protein powder: 22 grams per scoop
- RxBar: 12 grams per bar
- Over Easy peanut butter breakfast bar: 11 grams per bar
Now, get ready to be blown away by how much protein is tucked inside of these Fx™-approved plant-based foods.
25 Fx™-Approved Plant-Based Protein Picks at Heinen’s
Did you know that plants are the only fiber-carrying source of protein? This is an important differentiator since the average American falls way short on this key indigestible carbohydrate.
Most of us only achieve 10-15 grams of fiber per day compared to the recommended 25-35 grams. This means we’re also falling short on the numerous benefits of fiber, especially its role in regulating digestive health, feeding the good bacteria in our intestines, improving blood sugar, and supporting healthy cholesterol and blood pressure levels.
Plant-Based Meat Alternatives
- Lightlife tempeh: 18 grams per 3 oz.
- Seitan (made from wheat gluten): 18 grams per 2 oz.
- Meati carne asada steak (made from mushrooms): 17 grams per “steak”
- Nasoya tofu: 14 grams per 3 oz.
- Actual Veggies veggie burger: 7 grams per burger
Plant-Based Bars and Powders
- Nuzest protein powder: 20 grams per serving
- Raw Rev Glo bars: 13 grams per bar
- Quantum energy squares: 10 grams per bar
Plant-Based Whole Foods
- Heinen’s dry lentils: 9 grams per 1/2 cup (cooked)
- Heinen’s green split peas: 8 grams per 1/2 cup (cooked)
- Seapoint Farms organic shelled edamame: 9 grams per 1/2 cup
- Go Raw sprouted pumpkin seeds: 8 grams per 1/4 cup
- Quinoa: 8 grams per 1 cup (cooked)
- Bragg nutritional yeast: 5 grams per 2 tablespoons
- Sweet potato: 5 grams per 1 large sweet potato
- Heinen’s spinach: 5 grams per 1 cup (cooked)
- Asparagus: 4 grams per 1 cup (cooked)
Grain and Seed Protein
- Silver Hills “the big 16” sprouted bread: 12 grams per 2 slices
- Ezekiel 4:9 sprouted bread: 10 grams per 2 slices
- Ezekiel 4:9 sprouted cereal: 7 grams per 1/2 cup
- Lil Bucks original sprouted buckwheat crunch: 6 grams per 1/4 cup
Plant-Based Snacks, Soups, and Ready-Made Meals
- Dr. McDougall’s vegan split pea soup: 15 grams per container
- Explore Cuisine black bean pasta: 25 grams per 2 oz.
- MUSH peanut butter overnight oats: 15 grams per cup
- Brad’s Vampire Killer crunchy kale chips: 8 grams per bag
Key Takeaway
Drilling down to one macronutrient, like protein, can be tempting, but healthy eating is so much more than just protein. It’s true, your body requires adequate protein for good health, but like all things in life, too much of any one thing can create an imbalance in your precious body. As you’ve heard it said: life is all about balance!
