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Do you know ❓ how much plant protein should eat a day?

2025/8/2 Edited to

... Read moreโปรตีนเป็นสารอาหารสำคัญที่ร่างกายต้องการเพื่อซ่อมแซมเนื้อเยื่อและเสริมสร้างกล้ามเนื้อ โดยเฉพาะอย่างยิ่งสำหรับคนที่ต้องการลดน้ำหนักหรือดูแลสุขภาพให้ดีขึ้น การบริโภคโปรตีนจากพืชมีข้อดีที่หลากหลาย เช่น มีใยอาหารสูง ช่วยลดระดับคอเลสเตอรอล และมีไขมันต่ำ วิธีการกำหนดปริมาณโปรตีนพืชที่เหมาะสมในแต่ละวันนั้น ขึ้นอยู่กับน้ำหนักตัว อายุ กิจกรรมที่ทำ รวมถึงเป้าหมายสุขภาพของแต่ละบุคคลโดยทั่วไปควรบริโภคโปรตีนประมาณ 0.8-1.2 กรัมต่อน้ำหนักตัว 1 กิโลกรัม เช่น ถ้าน้ำหนัก 60 กิโลกรัม คุณควรบริโภคโปรตีนประมาณ 48-72 กรัมต่อวันสำหรับโปรตีนพืชสามารถหาได้จากถั่วชนิดต่างๆ เช่น ถั่วลันเตา ถั่วเหลือง ถั่วดำ รวมถึงเมล็ดธัญพืชและผักใบเขียวเข้ม การเพิ่มโปรตีนพืชในมื้ออาหารสามารถทำได้ง่ายๆ เช่น เพิ่มเต้าหู้ในสลัด หรือทานถั่วอบกรอบเป็นของว่าง ประโยชน์ของการทานโปรตีนพืชยังรวมถึงการช่วยรักษาระดับน้ำตาลในเลือดไม่ให้ผันผวน ทำให้รู้สึกอิ่มนาน และช่วยเสริมสร้างกล้ามเนื้อที่แข็งแรง นอกจากนี้ยังช่วยส่งเสริมระบบย่อยอาหารเพราะมีใยอาหารสูงสุดท้าย ควรรับประทานโปรตีนจากพืชหลากหลายชนิดเพื่อให้ได้กรดอะมิโนจำเป็นครบถ้วน ช่วยให้ร่างกายได้รับสารอาหารอย่างเต็มที่ และส่งเสริมสุขภาพโดยรวมอย่างยั่งยืน สำหรับผู้ที่อยากเริ่มดูแลตัวเอง ควรเริ่มจากการวางแผนปริมาณโปรตีนในแต่ละวัน และเลือกอาหารที่มีโปรตีนสูงจากพืชมาเพิ่มในเมนูประจำวันอย่างสมดุล เมื่อทำตามคำแนะนำเหล่านี้ คุณจะพบว่าการบริโภคโปรตีนพืชช่วยให้ร่างกายแข็งแรง ลดความหิวบ่อย และช่วยทำให้กล้ามเนื้อกระชับขึ้นอีกด้วย

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Que

3519 likes

A pre-workout breakfast of peanut butter and jelly toast on an orange plate, providing 14 grams of protein.
A high-protein lunch on an orange plate, featuring shredded potatoes, cottage cheese, two chicken sausages, and scrambled eggs with cheese, totaling 47.5 grams of protein.
A hand holding a plant-powered chocolate cookie butter protein bar, representing a snack providing 7.5 grams of protein, with a fruit salad in the background.
WIEIAD: What I eat in a day while tracking protein
Here’s an example of what a full day of eating looks like while tracking protein intake! I am currently trying to consume anywhere between 102-122.5 grams of protein per day 🤗. Hopefully this gives you some meal or snack inspiration if you are trying to increase your protein intake! I find that
Skylar Stevens

Skylar Stevens

95 likes

A protein shake in a glass, alongside Gainful Plant-Based Protein Powder and a Strawberry Cream flavor booster. The image highlights the shake as a 'THICK' protein-rich post-workout drink with 42g+ protein.
Ingredients for a high-protein shake, including Gainful Plant-Based Protein Powder (21g protein), Gainful Strawberry Cream flavor, Chobani Greek Yogurt (12g protein), and Good & Gather Natural Creamy Peanut Butter (8g protein).
Optional ingredients for a protein shake: Ripple Plant-Based Milk (2-8g protein), Triple Berry Blend frozen fruit, Organic Chia Seeds, Organic Old Fashioned Oats (5-10g protein), and Micronized Creatine (5g).
THICK girl shake (42g protein) 🥤🍑✨
Protein, as we all know by now, is so important! Getting enough protein per day to try and grow your muscles can be a challenge though. A good rule of thumb is to consume .5-.8g of protein per pound. So if you weighed 150 lbs it would be good to set the goal of consuming at least 75-120g of protein
carlyroese

carlyroese

8919 likes

Super Easy Vanilla Protein Pudding Cups
A super creamy high protein vanilla pudding that makes a delicious multi-functional snack! These mini pudding cups are so simple to make – just 5 minutes to prep and you’ve got a nutritious treat with 16+ grams of protein. Full recipe and nutrition (or click link in bio): https://moderatel
Alex, MS, RD | Nutrition

Alex, MS, RD | Nutrition

181 likes

PROTEIN PEANUT BARS 🔥
➡️ peanut butter cup protein bars!!! ⬅️ ‼️ easy + no baking required + full of wholesome ingredients & 8g protein per bar: • natural creamy peanut butter (just peanuts + salt, love @wild_friends!) • honey • coconut oil • vanilla extract • flaxseed meal • your fav vanilla or plain prot
fitnesspage🍋

fitnesspage🍋

307 likes

Healthy Meals I Eat in a Week… and you should too!
If you’re like me, you want to eat as healthy as you can but without the hassle of a big cleanup and wasting ingredients that you will never use again! These are just some of the meals I make every week that have cheap ingredients that you can use in more than one meal!😊🧘🏼‍♀️🎧🥗 Disclosure: most
Briana Nicole

Briana Nicole

92 likes

A hand holds a large bag of nacho cheese protein chips, surrounded by various protein-rich products like protein shakes, protein powder, and protein peanut butter cups, with text overlays promoting fast weight gain.
A black tub of chocolate-flavored whey protein powder is shown on a store shelf, labeled as a supplement for muscle building and weight gain, suitable for shakes and smoothies.
A 4-pack of vanilla protein shakes is held in a shopping cart, highlighting 30g protein and 160 calories per serving, recommended for drinking alone or adding to other beverages.
Tasty Snacks & protein add-ins to GAIN WEIGHT 💪
DO YOU HAVE A ISSUE WITH BEING ABLE TO EAT ENOUGH TO MEET YOUR WEIGHT GAIN GOALS??? Then these products will definitely help you 🌿Whey protein is beneficial for gaining weight because it’s a high-quality protein source that provides essential amino acids necessary for muscle growth and repa
DkDiggz

DkDiggz

1532 likes

A person stands in a room, taking a mirror selfie. Text overlay reads "HIGH Protein Summer Meal Inspo. plant protein" with a leaf icon. The person is wearing a brown crop top and black shorts, holding a phone to capture the image. White dressers are visible in the background.
A dark purple smoothie in a ribbed glass with a clear straw. Text overlay lists ingredients: "40g PROTEIN blueberries spinach banana almond butter chocolate protein marine collagen almond milk." The smoothie is on a light-colored surface.
A close-up of a meal in a white bowl, featuring tofu cubes, black bean burger pieces, shredded carrots, spinach, and broccoli florets. Text overlay indicates "34g PROTEIN tofu black bean burger carrots spinach broccoli."
High Protein Summer Meal Inspo
These high protein meals are easy to make and the flavors can be adjusted according to your taste. This is what I usually eat in a day to keep me full, lean, and help with growing + maintaining muscle. I set up my meal around the main protein source and then I fill up the plate with greens like
Maria Teixeira

Maria Teixeira

264 likes

Best plant protein for gut health
the secret to eating plant protein is … most plant proteins are incomplete proteins & need to be paired together to get all 9 essential amino acids!🫶🏻 BUT plant proteins are beneficial for gut health bc plants contain fiber & help our gut produce small chain fatty acids! SO eat t
rachel

rachel

149 likes

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