grams of protein for lady vegetarians/vegans

Hey everyone!  I was wondering how much protein you get if your 5'3" and around 100-105lbs?  I'm not that petite but just don't weigh a lot.  I did the master cleanse 2 months ago and I'm planning on going back to the gym to build the muscle I lost from the master cleanse and to tone my flabby arms and thighs back up again.  I'm not gonna be a heavy lifter or anything.  

 I was also wondering how you could possibly get a lot of protein and the right amount of other nutritional intake without exceeding the 1400 calories limit? I know nut butters and stuff like that are very high in calorie so how is it possible to get a lot of protein without exceeding your calorie intake? 

Please if anyone could help me with the "right" combinations of  veggies and grains/beans and stuff to make complete proteins that keep me satisfied without cravings at night.

SOME info on my diet is that I'm sensitive to dairy but eat/drink goatsmilk and I do not eat meat or fish either.  

So any advice knowing that information about me is GREATLY appreciated! Thanks! !_! 

See this thread http://caloriecount.about.com/minimum-protein -muscles-wasting-away-ft151352#13. According to melkor, you need about 80 grams of protein. Other sources will tell you you need 46. I say try for 80, but make sure you get at least 46.

It seems cottage cheese and yoghurt are very good sources of low-fat protein and I am sure there are goats milk versions of these products. Although being cultured, it might be okay to have cow's milk?

All things soya are very high in protein, and the full range of beans and pulses are high protein, low fat and high fibre.

Where do you get your 1400 limit from? As you are already underweight, I hope you are not trying to lose weight?

I don't disagree with melkor, I just think it is excessive. 

To increase body mass (ie.muscle) you need a calorie SURPLUS, not deficit. So say the average female eats 2000cals to maintain, you need MORE than that if you want some muscle tone, but are already at a good weight. So, you are going to have to exceed your 1400 target. 

Protein isn't the magic food:

"However, most people in the UK eat more protein than they need, so even top athletes should be getting enough protein to meet their needs. This means there should be no need for you to increase the amount you eat of foods rich in protein and there is no need to buy protein supplements."

The Vegetarian Society also says that if you are over 19 years old, then 45g is adequate. I see no reason in increasing that unless you are a bodybuilder. Too miuch protein, in the long term, is just as bad for your body as too little. The second link is an information sheet from the Vegetarian Society that you might like to look at.

http://www.eatwell.gov.uk/healthydiet/foodfor sport/sportnexercise/#elem259044

http://www.vegsoc.org/info/protein.html

i believe i usually eat around 2000 a day.  When i was heavier, iate around 1200 a day to loose weight while working out and i succeeded. Now that I'm smaller, I eat 2000 a day and haven't really gained ALL my weight back.  I stop trying to count calories so much now though because it makes me crazy. I just don't know what to concentrate on (diet wise) when trying to stop craving sweets/waking up at night and eating/build muscle and keeping it/loose weight all at the same time.

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thanks ill read those articles

Original Post by baboo4:

The Vegetarian Society also says that if you are over 19 years old, then 45g is adequate.

The Vegetarian Society can say whatever they want, but that doesn't make it true.  Since there wasn't a single scientific study sited in either link you provided are we just supposed to take the Vegetarian Society (who I'm sure have no bias whatsoever) at their word?

Original Post by baboo4:

I see no reason in increasing that unless you are a bodybuilder.

I see plenty of reasons, you're eating at a calorie deficit, you want to maintain muscle mass, you want to feel full, you want to increase your metabolism, etc.

Original Post by baboo4:

Too miuch protein, in the long term, is just as bad for your body as too little.

There is no evidence that high protein consumption causes any sort of long term health problems for previously healthy people. None.

http://exercise.about.com/cs/nutrition/a/prot ein.htm

http://www.dummies.com/how-to/content/how-muc h-protein-do-you-need-in-your-diet.html