Supposedly, consuming at least 1g of protein (daily) per every 454g (1.0009 lb) of body weight will increase muscle mass.
Therefore: 1 gram of protein per 1 lb of body weight.
454g = 1 lb
150 lb = 150g of protein = ~1/3 lb of protein (daily).
227 lb = 227g of protein = 1/2 lb of protein (daily).
(1 cup = 128 grams; 8 oz)
0.9g - celery (1 cup)
2.5g - crimini mushrooms (1 cup)
2.5g - portabello mushrooms (1 cup)
2.8g - potatoes, red (1 cup)
6g - oatmeal (1 cup)
8g - quinoa (1 cup)
8.6g - green peas boiled (1 cup)
9.0g - pecans (1 cup)
11.58g - lima beans (1 cup)
12g - walnuts (1 cup)
12.9g - fava beans (1 cup)
14.2g - mung beans (1 cup)
14.5g - chickpeas (1 cup)
15.4g - pinto beans (1 cup)
17.8g - lentils (1 cup)
18.5g - edamame (1 cup)
25g - pistachios (1 cup)
25g - sunflower seeds (dry roasted) (1 cup)
33g - almonds (1 cup)
37.6g - chia seeds (1 cup)
Starter: 150g of protein (daily)
Breakfast
Banana: 1.5g
Oatmeal (2 cups): 12g
Lunch
2 cobs of corn: 10.8g
2 cups spinach: 10.7
Dinner
2 cups red potatoes: 5.6g
2.5 cups broccoli: 7.5g
large artichoke: 5.5g
Snacks
Walnuts: 12g
Pistacios : 25g
Total
breakfast: 1.5g
lunch: 21.5g
dinner: 18.6g
snacks: 37g
total: 90.4g