​Protein

Macronutrient

Adequate daily protein supports bone and muscle, and higher protein (within reason) is associated with better bone outcomes.  The number of grams of protein needed daily depends primarily on body weight, age, and activity level. While the long-standing minimum recommendation is 0.8 grams per kilogram (0.36g per pound) of body weight, newer guidelines often suggest higher targets for optimal health. 

*** For 179 lbs / 81.193 kg = 64.95 grams

Animal-based protein contains cholesterol, fat, saturated fat, and no fiber compared to plant-based proteins, which typically contain no cholesterol and lower amounts of saturated fat, but do contain fiber.

Protein is the actual “scaffolding” of your bone. While calcium is the mineral that hardens the structure, about 50% of your bone volume is made of protein (mostly collagen).  However, protein is also the primary driver of IGF-1 (Insulin-like Growth Factor), a “double-edged sword” for bone strength and breast cancer risk. Here is how to balance the two.

1. The IGF-1 “Tug of War”

For Bones: Low protein intake leads to low IGF-1, which results in “sleepy” bone-building cells and poor calcium absorption. This is why very low-protein diets are often linked to higher fracture risks.

• For Breast Cancer: High circulating IGF-1 (often triggered by high animal protein and dairy) acts as a growth stimulant for hormone-sensitive breast tissue.
• The Strategy: Research suggests that plant-based proteins (beans, lentils, seeds, organic soy) provide the amino acids needed for bone collagen but do not spike IGF-1 levels as aggressively as red meat and dairy.

2. Protein Source & “Bone Turnover”

A significant 2021 study found that simply replacing animal protein with plant protein can sometimes increase bone turnover if not done carefully.

• The Caveat: This “risk” was mostly seen when people didn’t get enough Calcium and Vitamin D in their plant-based diet.
• The Solution: If you are meat-free and dairy-free, you must be “aggressive” with your plant calcium (Bok Choy, Tofu, Almonds) to ensure the protein can do its job of building bone rather than just stressing the system.

3. The “Animal vs. Plant” Cancer Data

Data from the Women’s Health Initiative showed a striking difference:

• Higher Animal Protein: Associated with a modestly higher incidence of breast cancer.
• Higher Vegetable Protein: Associated with a lower incidence of breast cancer and a lower risk of death after a diagnosis.

Why? Plant proteins come packaged with fiber and isoflavones, which help the gut (Estrobolome) flush out the excess estrogen that animal proteins might otherwise elevate.

In a 2016 position statement on vegetarian diets, Academy of Nutrition and Dietetics (AND) authors cite several research studies from previous decades, reaching the following stance:  “Vegetarian, including vegan, diets typically meet or exceed recommended protein intakes, when caloric intakes are adequate. The terms complete and incomplete are misleading in relation to plant protein. Protein from a variety of plant foods, eaten during the course of the day, supplies enough of all indispensable (essential) amino acids when caloric requirements are met …”.  In other words, animal foods are not necessary for protein.

How to Optimize Protein for Bone & Breast

If you are following a dairy-free, meat-free path, aim for 1.0 to 1.2 grams of protein per kilogram of body weight to prevent bone loss, focusing on these specific sources:

• Organic Soy (Tofu/Tempeh) – High in bone-building amino acids. – Protective: Isoflavones can block stronger estrogens.
• Lentils & Beans – Provides the “rebar” for bone collagen. – Protective: High fiber flushes excess estrogen.
• Pumpkin Seeds – Loaded with Magnesium (the D3 activator). – Neutral/Helpful: Supports metabolic health (Insulin).
• Quinoa – A “complete” protein for bone repair. – Neutral: Low glycemic index (keeps Insulin low).

The “Protein-Bone” Rules

• Don’t “Under-Eat” Protein: Many people switching away from meat/dairy don’t eat enough protein, which causes the body to break down muscle and bone for amino acids. Ensure you have a protein source at every meal.
• The “Collagen Secret”: If not eating meat, support your own collagen production with Vitamin C (Bell peppers, citrus, berries). The body uses Vitamin C to “braid” protein strands into the strong collagen matrix of the bones.
• Combine with Impact: Protein is most effective at building bone when the bone is “hungry” for it. Doing your 10-minute loading routine (heel drops/wall pushups) right before a protein-rich meal tells your body exactly where to send those amino acids.

Plant-Based Foods With More Protein Than an Egg

An egg contains between 6 and 7 grams of protein.  Many plant-based foods offer more protein per serving than an egg, as well as fiber not found in animal products.  On a plant-based diet, you can meet your daily protein needs by eating a variety of legumes, grains, soy, and seeds throughout the day.

• Tempeh – Serving: 85 g, or 3 ounces (oz) – Protein: 18 g – Tempeh is a fermented soy product with a firm texture and slightly nutty flavor. Thanks to its whole soybean base, it’s rich in protein and also provides gut-friendly probiotics, which are good bacteria important for your digestive health and overall wellness.
• Seitan – Serving: 85 g (3 oz) – Protein: 15 g – Made from vital wheat gluten, seitan is one of the highest-protein plant foods available. Its chewy, meat-like texture makes it a simple swap in savory dishes that traditionally call for meat. Just remember that because it contains gluten, it’s not a good choice for people with a gluten intolerance or Celiac’s disease.
• Oats – Serving: 85 g (~1 cup) – Protein: 11 g – Rolled oats are more than just a cozy breakfast food. You may be surprised that they pack a decent amount of protein, with 11 grams per cup. Oats also contain fiber, iron, and beta-glucan, a soluble fiber supporting heart and digestive health.
• Soybeans / Edamame – Serving: 85 g (1 cup) – Protein: 18 g – Soybeans are an excellent source of protein. While many plant-based protein foods are limited in specific essential amino acids, soy contains a desirable amount of all nine. Typically find young soybeans—edamame—in the grocery store’s frozen section.
• Tofu / Bean Curd – Serving: 1/4 of a block – Protein: 9 g – Tofu is another soy-based option. It comes in silken (soft and creamy), firm, and extra firm varieties. Its neutral taste adapts well to any flavor, using herbs, spices and sauces.  
• Lentils – Serving: ½ cup – Protein: 8 g – Lentils are legumes, in the same food family as beans and peas. They’re full of protein, iron, and fiber. Dried lentils cook quickly and take on a variety of seasonings well, but you can also buy them canned and pre-cooked.  Lentils cook fast — in 20 to 30 minutes — so they’re easy to incorporate into soups.
• Black Beans – Serving: 85 g (~1/3 cup) – Protein: 6 g – Black beans are an inexpensive, easy-to-find, and nutrient-rich source of protein. They’re also high in antioxidants and fiber.
• Chickpeas / Garbanzo beans – Serving: 85 g (~1/3 cup) – Protein: 6 g – Chickpeas (garbanzo beans) are a staple in many dishes worldwide and are a simple and inexpensive protein source.
• Nut butters – Two tablespoons of smooth peanut butter contain 8 grams of protein. Two tablespoons of almond butter contain 7 grams of protein.
• Soy milk – 1 cup – 8 grams of protein.
• Pumpkin seeds / Pepitas – ¼ cup – 9 grams of protein. These seeds are packed full of fiber too.
• Chia seeds – 1 ounce – 5 grams of protein. They’re also a great source of fiber and a plant source of omega-3 fatty acids. They have a gel-like consistency when moisture is added, which can be a fun texture for certain foods.
• Ground flaxseed – Two tablespoons – 4 grams of protein.  Be sure to grind flaxseed to maximize the amount of nutrition the body can derive from this little nutrient powerhouse, which also contains fiber and omega-3 fatty acids.

Plant-Powered Prescription for Protein

• Replace meat with lentils in soups, chilis, stews, and tacos.
• Swap scrambled eggs for scrambled tofu for a delicious breakfast option.
• Choose high protein, whole grains such as quinoa over white rice.
• Replace dairy milk with soy milk, which has the highest protein content out of the non-dairy alternatives.
• Add tempeh to some of your weekly meals, as it’s especially high in plant protein.

These are brands I use as examples:

Garden of Life Organic Vegan Protein Powder with Probiotics & Enzymes.  I add this powder to a lot of my recipes.

I use the unflavored version. It comes in unflavored, chocolate, and vanilla (I do not recommend the Vanilla Chai version)

Premium Vital Wheat Gluten Powder | 24g High Protein Per Serving.  I make my own Seitan with this, plus I include it on flour base ingredients.