10/4/2025
- Target 1.2–1.6 g/kg/day; aim for 30–40 g per meal.
- Veg options: soy foods, legumes, eggs, dairy. Pair with grains to complement amino acids.
- Examples: natto + rice + miso soup; tofu steak + mixed grains; Greek yogurt + fruit.
#protein#vegetarian#meal-planning