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The Macronutrient Ranges report indicates that my protein intake is within the range recommended by the Dietary Reference Intakes (DRI) guidelines. It should be noted that my overall caloric intake is lower than recommended, with 1,654.157kcal of actual intake compared to 2264kcal. Nevertheless, the protein intake is within the recommended range of 10 to 35% of the total energy intake (Sizer & Whitney, 2017). Specifically, the actual protein intake comprises 16.003% of the overall caloric intake. Although it is within the normal range, it could be increased in order to raise the overall caloric intake, which is significantly lower than recommended. Thus, the intake of foods with high-quality proteins such as nuts, lentils, beans, tofu, or seeds can be increased.
Grams of Protein Intake
The Intake vs. Goals report suggests that I consume fewer grams of protein than recommended by the DRI guidelines. Specifically, my daily protein intake adds up to 36.869grams, while the recommended intake is 48.99grams. Thus, my protein intake comprises 75.259% of the DRI-advised amount. Considering my healthy weight is 58.18kilograms, my intake of protein should reach 46.544grams daily. Thus, it can be argued that I consume 79.213% of the needed amount of protein per day. However, taking into account that both calculations indicate a lower intake of grams of protein than required for healthy functioning, I can benefit from adding more protein-rich foods into my diet.
Protein Sources
The analysis of meals I consume shows that my protein sources are not varied. The most protein-rich food from the analyzed day was the regular Blimpie Vegimax Sandwich with 28grams of protein. Thus, the sandwich comprises more than half of my healthy protein intake. The second top provider of protein was a veggie Taco Time Burrito with 19grams of protein per meal. A vegetarian Lentil and the Mushroom soup was the third leading provider with 7.741grams of protein per serving. Other protein sources included whole wheat bread, tortilla chips, granola bar, and a variety of fruit. Therefore, most of the consumed proteins come from grains, vegetables, and, to a lesser extent, fruit. Overall, it can be argued that more variety in daily protein providers would be beneficial.
Vegan Meal Suggestions
Considering the recommended daily protein intake of 48.99grams, I would recommend an Indian spiced chickpea salad with a serving of quinoa. Both chickpea and quinoa are rich in protein and fiber and constitute a filling meal. Ingredients include ½ cup of boiled chickpea, 1/2 cup of cooked quinoa, a teaspoon of fennel and cumin seeds as well as cilantro, and scallions. According to Sizer and Whitney (2017), ½ cup of chickpea contains 7.3grams of protein, while ½ cup of quinoa has 12.0grams. Thus, the total protein intake from the meal equals 20.6grams of protein, more than one-third of the daily requirement for protein which is calculated at 16.33grams. The product quantity can be adjusted to either lower or increase protein intake if other meals lack protein or, in contrast, contain too much protein. In addition, quinoa can be substituted for jasmine rice, which contains 8grams of protein per ½ cup (Sizer & Whitney, 2017). Overall, this meal will provide over one-third of the daily recommended intake of protein for a vegan 19-year-old girl.
Table 1. Intake Spreadsheet
Reference
Sizer, F., & Whitney, E. N. (2017). Nutrition: Concepts and controversies (14th ed.). Cengage Learning.
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