Whole-food, dairy-free vegetarian--trouble meeting daily protein grams.
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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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This is the protein cookie recipe I came up with, for anyone who is curious. It turned out pretty good but next time I'd probably ground the oats first (though not necessary) and either way reduce the spirulina or omit it, too bitter tasting.
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If you like a warm breakfast, how about oatmeal? Can you supplement with whey powder?
It's going to continue to be hard consider all the rules you've made for yourself. It will take extra creativity on your part.0 -
whey is derived from dairy.0
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Yes, hemp protein powder in smoothies has always ended up gritty for me.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.
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RealLifeDaria wrote: »
Yes, hemp protein powder in smoothies has always ended up gritty for me.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.
They are. I currently have Amazing Meal, which has hemp, Brown rice, sprouted quinoa, and, pumpkin seed in it. It's gritty. I'm going to go back to soy protein. At 20grams/100 calories, and a really decent price at Earth Fare, I don't think I'm going to find any better. OP I know you don't do much soy, I hope you find something that works for you!
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whey is derived from dairy.
True, but it is usually the lactose in dairy products that causes digestive issues, which is what the OP said was her reason for avoiding dairy. Whey protein isolate does not contain lactose. I am lactose intolerant and used whey powered for years with no problems.
OP, do you like soybeans? I often buy the frozen ones and steam them with a little sea salt. Lots of protein and iron, too.
I also make a lot of bean soups and chilis that are low cal and high in protein and fibre.0 -
One cup of kale has like 2g protein - I know it isn't a lot, but I find little bits help! I like making fried kale chips and also blend it into smoothies. I am a vegetarian and struggle with protein too! Love all of these suggestions.
Also here is another overnight oats recipe:
Mash one banana in a bowl
Mix in: 45g oats, 2 teaspoons chia seeds, 150ml almond milk and 75ml water.
Leave overnight and eat cold or heat it up the next morning! (I like it heated)
Approx. 350 cals, 12g protein, 9g fibre. It makes a big bowl so I usually eat half - three quarters of it. Keeps me full for ages...you could also add some protein powder if you wanted.0 -
What is with the hate against oysters? Oysters are delicious!
When I was a vegetarian, I would get most my protein through legumes. Tofu helps as well. 0 -
beans0
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RealLifeDaria wrote: »
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...
Just saw this now - my maintenance calories are just over 1400. (I am very short...) If I work out (which I do most days) then I eat more. I eat more protein than MFP suggests though. It's just what works for me.
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