Need help with protein
 

I have been eating right off and on for almost 1 year down about 50 pounds now. But still have problems with protein. Here is what I would like to know.

1. Do you really need 0.7 grams of protein per body weight or is that just for body builders.

2. Does the protein in beans and nuts count as complete protein.

3. How much protein does a person really need.

Thanks

Protein in beans and nuts is not complete protein. You need about 45 g of protein a day if you are an average size woman - more if you are overweight. Protein has been found to be the most satisfy and longest lasting thing we can eat - followed by fat and carbs trailing at the end.

But I read you can add them to brown rice then they become complete. Is that correct..

Combining different incomplete proteins can give you a complete protein. But, you don't need to eat the complete protein at one meal. Eat a good variety of whole foods and you're likely to get all the amino acids you need over the course of the day or week.

I'm eating a fairly low calorie diet, eat no meat and limited dairy and eggs, and get over 40g of protein per day on average without even really trying.

Here's an example of a lower calorie day with lots of protein.
3 cups coffee with 1/2 cup milk (total) 4.6g
1.5 cups strawberries 1.5g
.25 cup granola (homemade) 3.2g
.25 cup yogurt (plain, 1%, homemade) 3.2g
apple, medium .4g
2 cups lentil spinach soup 12.6g
1 ear corn on cob 2.0g
1.5 cups raw broccoli, steamed 3.7g
1 serving tomato spinach chickpea simmer 10g

total 41.2g protein, and this day was barely over 1000 calories (not on purpose, I'd meant to eat something later and didn't). Mushrooms, raw or sauteed in 1 tsp olive oil are a great source of protein too.

I eat a lot of variations on veggie/legumes/tomato, mixing up the veggies, legumes, and spices. I love red lentils in soups or in a thicker dal. Pinto beans in a whole wheat tortilla, topped with fresh salsa and lettuce, is a favourite. Or I'll do a veggie version of fajitas with sliced portobello mushrooms, pintos mixed with salsa on the side. I love black bean soup when it's not too hot out. Bean salads, low on dressing, high on veggies and fresh herbs, are great in hot weather.

Thanks for sharing with me. Greatly appreciated!!!!!!!!!!!