I'm sure you've heard 1000000000000 times how important protein is in your diet, especially when you’re training. Depending on age, sex, activity level, and other factors, a person should take anywhere from .8 – 1.7 grams/kg of protein per day (and I’m sure those numbers will change due to the ongoing subjective and objective research in the health & fitness world….)
Regardless, daily protein is essential to your being as it:
builds and repairs tissue
is a building block of bones, skin, cartilage, muscles, and blood
is necessary for your hormones and other body functions
is the Only macronutrient (the others being fat and carbs) that our body cannot store
In addition, in order to build and repair our body, amongst other functions, we need amino acids which are the compounds that make up protein. Our body is unable to produce the essential amino acids, so we need to get them from a complete protein (meats and eggs). This is where vegans typically lack, however there are many supplement options for amino acids as well.
So the next time you’re ever confused about what to get at the grocery store, I’ve listed some protein options for my omnivores, vegetarians, and vegans below (just hope you have a cup or digital scale with ya):