Get All the Protein You Need, Minus the Meat

More than half of all Americans are trying to add protein to their diet, according to The NPD Group, a market research firm. But a recently published World Health Organization report that classified processed meats as "carcinogens" -- like tobacco and asbestos -- has many protein-seekers looking for more meat-free protein alternatives.

The World Health Organization report, published in The Lancet Oncology, included more than 800 previously published studies about diet and cancer, and concluded that processed and red meats, such as beef, bacon and deli meats, increase risk for colorectal cancer, and possibly, prostate and pancreatic cancers.

There's no reason to become a vegetarian based on the news, but chances are, you get more protein than you need (most Americans do). Plus, there are no downsides to cutting down on the amount of meat you eat. There is overwhelming evidence showing that eating a plant-based diet, like the Mediterranean diet, helps a person reach and maintain a healthier weight -- while lowering one's risk for heart disease, certain cancers, Type 2 diabetes and other chronic conditions.

How Much Protein Do You Need?

The recommended dietary allowance, or RDA, for protein is 0.36 grams per pound of weight. That equals 54 grams for a 150-pound person. The American College of Sports Medicine recommends endurance athletes get about 0.6 grams per pound and bodybuilders need about 0.75 grams per pound. The latest available national food consumption survey data reveals that men eat, on average, about 100 grams of protein per day, while women average 68 grams -- probably more than the average sedentary adult needs.

As a "flexitarian," or part-time vegetarian, some of the ways I ensure that I get the protein I need to build and maintain muscle mass is with Greek yogurt, legumes (beans, lentils and peas), soy foods and nut butters. I also use some of the protein-enhanced options in the supermarket, such as legume-based Tolerant pasta, which has more protein per ounce than beef, and pea protein-infused breakfast cereals that have more protein per serving than an egg. I also try to have a serving -- about an ounce -- of nuts every day, not only for the protein, but because a major study recently published in the International Journal of Epidemiology reported that adults who ate nuts most frequently (just 1/3 of an ounce daily), slashed their risk of dying of major health conditions -- heart disease, cancer and Type 2 diabetes -- by up to 23 percent.

Julie Upton, MS, RD, is a registered dietitian and communications expert specializing in food, nutrition and health. Ms. Upton is a nationally recognized journalist who has written thousands of articles for national newspapers, magazines and e-media including The New York Times, The Huffington Post, U.S. News and World Report, Prevention, Shape, Health, Good Housekeeping, Redbook and Men's Journal. She is co-author of "The Real Skinny: Appetite for Health's 101 Fat Habits and Slim Solutions" (Penguin 2013) and "Energy to Burn: The Ultimate Food and Nutrition Guide to Fuel Your Active Life" (Wiley 2009). Upton co-founded Appetite for Health, where she blogs daily about nutrition, fitness and health.