Whole-food, dairy-free vegetarian--trouble meeting daily protein grams.
RealLifeDaria
Posts: 22 Member
Thought maybe some other users might have some ideas for me. I have recently started tracking my food and am frequently coming under in protein. I like to follow WHO guidelines (46 g/day minimum for women) rather than MFPs, which seem ridiculously high, but even then it can be a struggle. I eat a 100% vegetarian diet (have for 15 years...that's not changing), I avoid processed foods (so I treat things like BOCA burgers, "fake" meats, etc. as I would any other junk food: use sparingly), and do not eat dairy (so things like whey-based protein powders and Greek yogurt are out). To top it off I work a job with occasionally long and sporadic hours--I often have days where I go 8-13 hours with no more than a minute or two to eat a banana or a handful of nuts. I feel like upping my protein might help me feel fuller throughout long shifts.
I am fairly short (5'3") and already at a relatively healthy weight (131 lbs), working a mostly sedentary job, so my caloric needs are not very forgiving. Trying to meet my protein requirements using only plant-based options, eggs, and things like quinoa, without going over the 1350 cals MFP gives me, kind of has me stumped.
Any body else in a similar situation and figure out something that works for you?
I am fairly short (5'3") and already at a relatively healthy weight (131 lbs), working a mostly sedentary job, so my caloric needs are not very forgiving. Trying to meet my protein requirements using only plant-based options, eggs, and things like quinoa, without going over the 1350 cals MFP gives me, kind of has me stumped.
Any body else in a similar situation and figure out something that works for you?
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Replies
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More eggs and vegan protein powder.0
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No meat or dairy, but eggs are okay?0
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Do you consider homemade seitan, or wheat meat a junk food? Chickpeas, lentils, vegan protein powder. What about tofu?0
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I guess you already do that, but try to include all forms of lentils in your diet. A lot of protein and options to prepare them.0
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I try to limit my egg consumption to 2/day, mostly because I only buy free-range organic eggs, which are pretty pricey. I have a vegan hemp protein powder, but its 130 cals for 11 grams of protein, and I have a hard time justifying drinking my calories because it never makes me feel full. Maybe it'd be worth it though?0
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Love tofu! I just try not to go too crazy with it due to the whole phytoestrogen thing.
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11g of protein gets you almost 25% of the way to your goal, but I agree with you about not getting full from drinking calories. Look up recipes for things like homemade protein pancakes or overnight oats that use protein powder. Pinterest has a ton of themRealLifeDaria wrote: »I try to limit my egg consumption to 2/day, mostly because I only buy free-range organic eggs, which are pretty pricey. I have a vegan hemp protein powder, but its 130 cals for 11 grams of protein, and I have a hard time justifying drinking my calories because it never makes me feel full. Maybe it'd be worth it though?
I mix protein powder into plain yogurt and add some fruit, but I don't think I've seen plain coconut yogurt and I'm assuming you wouldn't want to eat soy yogurt.
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11g of protein gets you almost 25% of the way to your goal, but I agree with you about not getting full from drinking calories. Look up recipes for things like homemade protein pancakes or overnight oats that use protein powder. Pinterest has a ton of themRealLifeDaria wrote: »I try to limit my egg consumption to 2/day, mostly because I only buy free-range organic eggs, which are pretty pricey. I have a vegan hemp protein powder, but its 130 cals for 11 grams of protein, and I have a hard time justifying drinking my calories because it never makes me feel full. Maybe it'd be worth it though? I mix protein powder into plain yogurt and add some fruit, but I don't think I've seen plain coconut yogurt and I'm assuming you wouldn't want to eat soy yogurt.
I LOVE overnight oats and have never thought of adding protein powder to them! What a great idea!0 -
I didn't really eat cereal for years but realized recently that I needed to up my fibre intake - I found a cereal I really like that's high in fibre and protein and also low in sugar, so I eat it most mornings (5g protein, 7g fibre in 1 cup) - as a vegetarian it's a good idea for you to pair this with a milk alternative that's fortified with B12 if possible. Throw in some fruit and maybe a few nuts for extra protein and you should be good until lunch.
I really love tempeh, it tastes the best when marinated and cooked, but is actually very good for you raw as well, my understanding is that since it's fermented the probiotic benefits are best retained with raw consumption (extra bonus points for conducivity to laziness). Not sure what's available where you are, but I buy Henry's tempeh which has 3 servings in a package, 16g protein at 150 calories each, so pretty good. Half a cup of black beans has 130 calories and 9g protein. An egg has about 6g protein, so if you make a spinach salad with 100g spinach (2g protein), a hard boiled egg, tempeh, black beans and some vegetables, it's quick and portable, and at about 33g protein that's 2/3 of your goal for the day. If you can find some raw buckwheat kernels, they're really easy to sprout, just takes a couple days, and they have 4g protein per 50 grams, about a gram of protein per tablespoon. This salad paired with the cereal above will bring you to your goal.
Spirulina powder i also high in protein but it's kind of weird, I have a hard time fitting it into recipes, personally.0 -
i have some pulsin soya vegan protein powder, 35 cals for 9g protein - i cook with it some or mix up in smoothie - might give you more flex than the hemp0
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Apologies if this has been covered:
Do you eat eggs? (You said vegetarian, not vegan...) If you do, more eggs? The only meat protein I eat is eggs. I have a dairy allergy and simply feel better when I don't eat meat. I don't eat soy either since it upsets my stomach. My main sources of protein are: eggs, hemp seeds, plant-based protein powders (although I don't rely on these), lentils, other beans/legumes (but mostly lentils since they're super easy to cook up). I usually get between 60-90 grams of protein a day with those as my main protein sources...0 -
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Now Foods has pea protein powder that has 28 grams of protein. I'd also third (or is it fourth) the recommendation for lentils and more eggs. I eat my eggs with a boatload of frozen spinach (it's easier to eat a lot that way, I usually eat about 5.5 ounces). I get about 6 grams of protein just from the spinach in the morning.0
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Nope. Not going to happen.
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I wouldn't even eat those before I was a vegetarian.
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If you are eating any carbs cut them drastically in order to fit in the beans, lentils, nuts, chia seeds, sunflower seeds.0
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NO.
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Oysters? Do they have proteins then?
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Thank you everyone for all of your recommendations--but oysters are not going happen
The cereal idea is not bad although its hard for me to bring myself to eat something cold for breakfast--usually I'm getting up around 4:30am and all my belly wants is something warm! Could be a good light lunch for days that I am home/able to eat lunch as well.0 -
Nutritional yeast is the first thing that comes to mind. It's very high in protein, and it adds a lot of flavor. It's just yeast, so it's probably much less processed than a protein powder. Some people describe it as having a cheesy taste, and some fake cheeses are made with it. I wouldn't go that far, but it does taste pretty good. Other than that, lentils have a ton of protein.0
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How many cals a day do you try to hit, if you don't mind me asking?Apologies if this has been covered:
Do you eat eggs? (You said vegetarian, not vegan...) If you do, more eggs? The only meat protein I eat is eggs. I have a dairy allergy and simply feel better when I don't eat meat. I don't eat soy either since it upsets my stomach. My main sources of protein are: eggs, hemp seeds, plant-based protein powders (although I don't rely on these), lentils, other beans/legumes (but mostly lentils since they're super easy to cook up). I usually get between 60-90 grams of protein a day with those as my main protein sources...
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Never thought of nutritional yeast for protein! I have some on hand as I used to like to add it to my eggs. Don't know why I stopped...it's a great idea and I should start again.quickcrx702 wrote: »Nutritional yeast is the first thing that comes to mind. It's very high in protein, and it adds a lot of flavor. It's just yeast, so it's probably much less processed than a protein powder. Some people describe it as having a cheesy taste, and some fake cheeses are made with it. I wouldn't go that far, but it does taste pretty good. Other than that, lentils have a ton of protein.
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Cereal makes a pretty great snack, too!
In that case I definitely suggest making scrambled egg muffins, you can keep them in the fridge or freezer and just heat them up in the morning. I tweaked my recipe a few times, these are pretty amazing (you'd just want to omit the cheese, which would only bring it down a gram or two in terms of protein)
I use silicone muffin tins and find that they don't need to be oiled at all, if I loosen them right away they don't stick, cook at 350C for 20-25 minutes, or so. If you just have a regular muffin tray you may want to grease the pan. I just cut the tofu into planks and stick them on the bottom and then mix everything else together and pour it in. Not sure whether you eat tofu, you could omit it or use tempeh, or lentils, or anything you want, really, this recipe is really flexible and kind of fool proof.
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Just realized that the bottom of the nutritional info got cut off, they each have 13g of protein
Protein 13 g 25 %
Vitamin A 38 %
Vitamin C 56 %
Calcium 19 %
Iron 13 %0 -
Others have given great ideas. Beans and grains, though I don't think you
should be overly concerned about protein. Falafel, hummus and other
beans plus grains at every meal and you'll do fine.
Btw, I applaud your vegetarianism for ethical reasons, however, I'd argue
that eggs or the hens they came from are probably the worst treated animal in our animal agricultural complex outside of veal, gestation crates (pigs) or foie gras. Just something to think about
Speaking as a vegan of 25 years.0 -
Cereal makes a pretty great snack, too!
In that case I definitely suggest making scrambled egg muffins, you can keep them in the fridge or freezer and just heat them up in the morning. I tweaked my recipe a few times, these are pretty amazing (you'd just want to omit the cheese, which would only bring it down a gram or two in terms of protein)
I use silicone muffin tins and find that they don't need to be oiled at all, if I loosen them right away they don't stick, cook at 350C for 20-25 minutes, or so. If you just have a regular muffin tray you may want to grease the pan. I just cut the tofu into planks and stick them on the bottom and then mix everything else together and pour it in. Not sure whether you eat tofu, you could omit it or use tempeh, or lentils, or anything you want, really, this recipe is really flexible and kind of fool proof.
This. Looks. AMAZING. Thank you so much--will definitely be making these AND making a whole batch will save me cooking time in the morning! Double whammy!0 -
It *is* an issue, which is why I mentioned I only eat organic, pastured eggs and limit myself to 2/day (in part because pastured eggs are $$$$, and in part because I think minimizing the consumption of any/all animal products is worthwhile). Everyone has their own comfort level, though.Others have given great ideas. Beans and grains, though I don't think you
should be overly concerned about protein. Falafel, hummus and other
beans plus grains at every meal and you'll do fine.
Btw, I applaud your vegetarianism for ethical reasons, however, I'd argue
that eggs or the hens they came from are probably the worst treated animal in our animal agricultural complex outside of veal, gestation crates (pigs) or foie gras. Just something to think about
Speaking as a vegan of 25 years.
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I'm not a vegetarian but can't tolerate whey so drink Nutribiotic rice protein powder mixed with frozen blueberries and greek yogurt. It's only 110 calories for 18 grams of protein for half the dose of protein but including the fruit and yogurt. You could use almond milk instead of yogurt or a soy yogurt. The protein has all the essential amino acids.0
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I found hemp protein powder in the Bulk Barn (Canadian bulk store), I don't usually use protein powder but wanted to try to make homemade vegan protein bars, I was actually looking for pea protein but they only had hemp. It's actually not bad, pretty tasteless and inoffensive in recipes. Texture may be gritty in a smoothie, haven't tried that yet.0
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