Protein is the building block of muscles, making it a vital part of your diet. We use protein to build and maintain muscles, so it’s important to include it in your meals every day. The recommended daily protein intake for healthy adults is approximately 0.8 – 1.5 grams per kilogram of body weight.
If you weigh 80 kg, your daily protein requirement would be between 64-120 grams. When engaging in strength training, your protein needs increase. Most people in Denmark—and the rest of the Western world—easily meet the recommended protein intake through a normal, varied diet.
What is Protein?
When we think of protein, most people immediately think of meat. However, protein is found in many other foods beyond steak or chicken breast. There are plenty of plant-based foods rich in protein. For instance, dried lentils contain 26.0 grams of protein per 100 grams, yellow peas 22.0 grams, white beans 21.3 grams, and the same goes for pistachios and almonds. In comparison, minced beef with 5-10% fat contains only 19.5 grams, and a chicken breast contains 21.5 grams.
This means you don’t have to rely solely on meat for protein. Many lentils and beans have protein levels comparable to beef, making it easy to include meat-free days in your routine. When it comes to maintaining or building muscles, there’s little difference between protein from meat or plants; both are equally effective.
Meat-Free Days
As a nutritionist, I often create meal plans for clients who want to incorporate meat-free days. While most are not ready to fully transition to a diet without animal products, many are curious and open to trying one or two meat-free days a week.
Years ago, we hosted an exchange student who didn’t eat meat but consumed fish and eggs. Initially, it was challenging to cook for him, but after some time, it became relatively easy. I did a lot of research and tried out many meat-free recipes. Most of the dishes were tasty, filling, and well-received by the family.
Today, we still enjoy occasional meat-free periods, though not for extended durations. Sometimes, we go a week or two without eating meat for dinner, and my boys don’t complain anymore. They’ve come to realize that they can feel full without needing to eat meat every night.
Health Consultant, NUPO
