How do all you vegetarians and vegans out there get your daily protein?

leighloh

Hey everyone. I'm reaching out to see how different people get protein in their diets as vegetarians and vegans. I was a vegetarian for 5 years, however I was not very contentious of my diet. These days I'm starting to get back into it, but I want to do it the right way and eat much healthier than I did before.

So, how much protein do you guys eat every day? And what kinds of foods do you eat to get that protein? Cheers

kathrynjean_

I'm a vegan and I get between 100 and 110g of protein daily (I'm a 5'5 female at about 135lbs, currently).

I find that I have to make a conscious effort to incorporate protein into my diet, but it's not that hard. I eat a fair amount of soy and start the day off with a protein shake which has helped tremendously. I also stopped snacking as much on plain fruit and vegetables and instead found other snack options that have a higher protein content (like smoked tofu on crackers or roasted edamame - yum!)

Feel free to add me - my diary is open to friends

kathrynjean_

Oh, and another tip I would add is to double up your protein sources in meals. Tonight I had red beans and rice with a cut up veggie dog in there. Try to combine edamame, quinoa and beans - or something like that.

Also, despite it being brought up all the time for vegetarians, nuts really aren't a great source of protein. They're tasty and can help you hit fat macros but aren't going to help you that much with protein. Just as an FYI.

cmtigger

leighloh wrote: »

Hey everyone. I'm reaching out to see how different people get protein in their diets as vegetarians and vegans. I was a vegetarian for 5 years, however I was not very contentious of my diet. These days I'm starting to get back into it, but I want to do it the right way and eat much healthier than I did before.

So, how much protein do you guys eat every day? And what kinds of foods do you eat to get that protein? Cheers

I'm not vegetarian or vegan, but I often have days where I just don't eat meat. I do eat lots of eggs, I have chickens and quail, and beans- I'm a big fan of black beans and chickpeas. Sometimes I eat tofu, and I often supplement with protein powder in smoothies. And I use whole milk in my coffee. I do keep nut and peanut butters around, but they are not as high in protein as people say.

josiebanks18

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

cmtigger

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

We've talked about that image on science forums. It's not accurate.

the_nerdgasm

I struggle. I think it's easier to do if you're maintaining, but when you're eating in a deficit, it's a little harder. I usually get between 40-50 grams a day, which I suppose is ok because I think a healthy weight woman needs about that much. I do eat beans a lot, and some fake meats (tofurkey sandwiches for days om nom nom).

kathrynjean_

cmtigger wrote: »

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

We've talked about that image on science forums. It's not accurate.

Also just wanted to say that soy IS a plant (or technically, a legume) and that none of those listed are sources of complete protein.

withoutasaddle

Whole grains are a hidden protein gem. Honestly I don't know where my protein comes from. It just sort of happens. On a 1200cal diet as a vegetarian (with no eggs or plain milk) I consistently unconsciously was able to get 40-50g a day. You might be surprised. It's really not that hard to get, as it's practically in everything

janejellyroll

I have been vegan for nine years. About 15% of my calories are from protein. I get it from beans, grains, vegetables, tempeh, tofu, seitan, and (less often) protein powder, nuts, and seeds.

ModernRock

leighloh wrote: »

I was a vegetarian for 5 years, however I was not very contentious of my diet. These days I'm starting to get back into it, but I want to do it the right way and eat much healthier than I did before.
So, how much protein do you guys eat every day?

I've been a lacto-ovo vegetarian for 21 years. I can't even count all of the times I've been asked whether I worry about getting enough protein by people who are likely deficient in all sorts of nutrients and have less muscle mass than I do. Granted, it's not hard when dairy/eggs are an option, I'm satisfied with small portions of high calorie/low protein snacks, and I like all of the widely available beans, nuts and vegetables. I've never eaten the high levels of protein people throw around and yet I've never noticed any problems building muscle during the times I've stuck with a weight lifting program, and the muscle I do gain doesn't quickly waste away when I'm not regularly lifting. About 15-20% of my calories come from protein. If focusing on "getting enough protein" helps you avoid high calorie/low nutrient foods, or if you aren't going to be eating dairy/eggs, then go for it.

Here's a handy chart of foods by protein content. Click on the last column and you'll see the foods sorted by the % of calories that come from protein. By definition, those will be your most protein dense foods.

https://en.wikipedia.org/wiki/Low-protein_diet#Protein_composition_of_foods

nyponbell

I don't think I get enough protein, but I try to be mindful of it. Recently got a protein powder to use in my smoothies but it tastes awful so I have to find another one that I can actually drink before I get serious about it. I don't want to have to rely on protein powder, but with my limited time and somewhat limited food options (I work in a school, and where I live we're not allowed to eat our own food in the dining hall with the kids) it would be a good option (once I actually find one that works for me that is!).

leighloh

Wow, these responses are all fantastic.

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

What vegetables do you eat most often to get your protein?

kathrynjean_ wrote: »

Oh, and another tip I would add is to double up your protein sources in meals. Tonight I had red beans and rice with a cut up veggie dog in there. Try to combine edamame, quinoa and beans - or something like that.

Also, despite it being brought up all the time for vegetarians, nuts really aren't a great source of protein. They're tasty and can help you hit fat macros but aren't going to help you that much with protein. Just as an FYI.

That's a whole lot of protein. I am nowhere near that, but that's really good advice about doubling up at meals

leighloh

the_nerdgasm wrote: »

I struggle. I think it's easier to do if you're maintaining, but when you're eating in a deficit, it's a little harder. I usually get between 40-50 grams a day, which I suppose is ok because I think a healthy weight woman needs about that much. I do eat beans a lot, and some fake meats (tofurkey sandwiches for days om nom nom).

I agree with you about it being easier when you're maintaining. It's difficult to get in enough protein while being on a deficit, as a lot of common non-meat protein-rich foods are so high in calories. I love me some tofurkey tho, on occassion of course

MakePeasNotWar

I got about 150g a day as a lacto-ovo vegetarian, but when I went fully vegan, it got quite a bit trickier. I probably get 60-75g most days now, from beans, whole grains, tofu, tempeh, green veggies and sometimes protein powder if my overall calorie count is low and I need more concentrated protein. I do eat some faux meats but I try not to overdo it because of the sodium content.

MsChucktowski

SEITAN! I make it from scratch and use it to make jerky, steaks, sausages, mince......

Other than that, Chobani yogurt (massive amount of protein per tub), tofu, eggs (especially the cartons of just whites) and the occasional pre-packaged fake meat.

jgnatca

NOT a vegetarian here, but I have one or two vegetarian meals a week. I prefer this diagram as it is in grams not percentage (which is highly deceiving).

vegetarian2626

i think milk and milk products are main source of protein plus some nuts and vegetables for me, never really bothered about quantity really, as long as my stomach is full i am happy i know mfp break down protein fat carb, as long as i am fit and healthy and play compatitive sports for 2-3 hrs, one must enjoy the food you have thats my opinon
been vegetarian no eggs no fish almost all my life 60years plus

Unknown

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PeachyCarol

Ovo-lacto veggie, and I get 100-120 g a day, mostly from dairy, eggs, bean pasta, whatever's in the veggies I eat, and protein bars (because I like light small meals).

lgura895

There are some pea shoot and other plant based products on the market that are very good. One I like is Beyond Meat. Legumes are loaded with protein.

daveinreston

Seitan, beans, Explore Asian pastas, protein powder in smoothies are my favs.

calx77

Breakfast (beans on toast)
144g Kidney beans - 13g protein
80g Chopped Tomatoes - 1g protein
Soya and Linseed Bread 3 slices - 20g protein
3g Nutritional Yeast Flakes - 1g protein
20g Pea Protein Shake - 16g protein
12g Ground Flaxseed - 4g protein

Total - 55 grams of protein

Lunch (salad)
220g Tofu - 30g protein
60g Spinach - 2g protein
50g Beetroot - 1g protein
12g Walnuts - 2g protein
10g Brazil Nuts - 1g protein
100g Sweet Potato - 1g protein

Total - 37 grams of protein


92g of Protein for just Breakfast and Lunch.

swift13b

Been a vegetarian for 6+ years, at the start I never paid any attention my protein. Now that I have had to lower my carb intake (for health reasons) I'm really paying attention to my protein.

I get most of my protein at breakfast, I have a protein shake with greek yoghurt in it plus 2 egg muffins (what I put in them each week varies but lately I've just been doing eggs, egg whites and cottage cheese. This week I added some mock meat into them). Looking back at this past week, I got 20 grams of protein at breakfast.

For a mid-morning snack I often have a protein bar, they're usually between 7 and 14 grams of protein. They are expensive though so sometimes I'll have something else like berries and yoghurt/cottage cheese. I also have berries with yoghurt/cottage cheese as an afternoon snack. This week my snacks gave me 13 grams of protein per day.

For lunch and dinner I often make things with mock meat (ie. Quorn) and depending on what it is, I'll add another source of protein like beans (ie. Quorn bolognaise with lentils). I also add cheese to most of my meals, mostly just because I love the stuff. This week I had soup for lunch which although it had some beans in it, it wasn't particularly high in protein, so I also had a slice of cheese with it. The only bread I eat is a high protein/low carb one, it has 12 grams of protein and only 2 grams of carbs in it.

Most nights I eat ice cream for dessert but sometimes I'll have fruit salad with greek yoghurt (yes... I love it!) or smooth ricotta. Those days I end up with more protein.

This week I got 70 grams of protein for a 1300 calorie day. I'm actually in maintenance but have dropped my calories a little in preparation for a vacation in two weeks where I plan to eat ALL the foods I'd say between 70 and 80 grams is my average though, as the extra food I eat in maintenance is usually just more fruit/snacks.

AnnPT77

Been ovo-lacto vegetarian for 41 years (yes, since 1974, at age 18). I get 75-100gm protein most days. Frequent major sources include greek yogurt, eggs, tempeh, edamame, beans, peanut butter, cheese, quinoa, milk.

For me, it's helpful to think of meals not in terms of 'one big protein' (as meat-eaters often do), but rather try to weave both major & minor protein sources throughout all meals & snacks.

This is where things like nuts & seeds come in - some protein, some healthy fat, some tasty, satisfying crunch & richness. Even those veggies that have relatively more protein, like broccoli, contribute to the total, even though their amount of protein is small. Also, varying incomplete-protein sources tend to improve the net protein quality, as each has different composition.

I prefer to eat mainly whole foods, not as a religion, but because I find them more tasty & satisfying. And, personally, I find fake meat products mostly pretty disgusting. They're often highly-processed, full of fat & salt, and (IMO) not very tasty. (I became vegetarian partly because I didn't really love meat, and most fakes are even less lovable.)

leighloh

AnnPT77 wrote: »

Been ovo-lacto vegetarian for 41 years (yes, since 1974, at age 18). I get 75-100gm protein most days. Frequent major sources include greek yogurt, eggs, tempeh, edamame, beans, peanut butter, cheese, quinoa, milk.

For me, it's helpful to think of meals not in terms of 'one big protein' (as meat-eaters often do), but rather try to weave both major & minor protein sources throughout all meals & snacks.

This is where things like nuts & seeds come in - some protein, some healthy fat, some tasty, satisfying crunch & richness. Even those veggies that have relatively more protein, like broccoli, contribute to the total, even though their amount of protein is small. Also, varying incomplete-protein sources tend to improve the net protein quality, as each has different composition.

I prefer to eat mainly whole foods, not as a religion, but because I find them more tasty & satisfying. And, personally, I find fake meat products mostly pretty disgusting. They're often highly-processed, full of fat & salt, and (IMO) not very tasty. (I became vegetarian partly because I didn't really love meat, and most fakes are even less lovable.)

I really like your idea of "weaving major & minor protein sources throughout all meals & snacks"

that makes much more sense to me than having a single protein component in any given meal

leighloh

thank you all of these great responses, I definitely have to try out a few of your tips! Feel free to add me if you'd like, you're all great

hamlet1222

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

Where did this come from? According to everywhere else I've looked, broccoli is only 2.8% protein.

I depend very much on whey supplements.

leighloh

hamlet1222 wrote: »

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

Where did this come from? According to everywhere else I've looked, broccoli is only 2.8% protein.

I depend very much on whey supplements.

I think that diagram is not scientifically correct

AnnPT77

leighloh wrote: »

hamlet1222 wrote: »

josiebanks18 wrote: »

I am a plant based vegan (meaning I avoid all fake meats/cheeses and other processed foods)
I get protein from plants!

Where did this come from? According to everywhere else I've looked, broccoli is only 2.8% protein.

I depend very much on whey supplements.

I think that diagram is not scientifically correct

Not to mention that it's uninterpretable (without further research, at least): Is that supposed to be percent by weight? Percent by calorie contribution? Percent by price (kidding!)? What? Silly diagram.

It is worth emphasizing in my vegetarian diet those veg that have relatively more protein (and other good nutrients) vs. those with less/no protein (and similar other nutrients); the chart does depict some of those.

This is a good resource: List of Foods with Highest Protein Calorie Percentage (MFP thread).

eilishb01

I eat beans, cheese, Greek yogurt, edamame, vegetarian meat products (Morningstar farms, gardein, etc), cottage cheese, eggs, tons of veggies, nuts, quinoa...I get about 70 grams a day on average!