Vegetarian/Vegan diet

HungryasFuark

hey everyone lately I decided to become a vegetarian then vegan I will be consuming diary , nuts , fruits and veggies for a month then I'm going to cut out the dairy for animal cruelty reasons so I'm really new to this and I don't want to end up with defincey in my diet as a weight lifter my diet has always been high in protein something like 40 % carbs 40% protein % 20 % fat now that I will cut out chicken , meat and eggs . I will be depending on cottage cheese and whey protein isolate to get protein in but I'm worried about when i will switch to a vegan diet how do u get that much protein in while balancing it out with the rest of the macros and calories ? I know it will probably won't be possible to get a ratio of 40 40 20 on a vegan diet but what's my best options ? Thanks !

janejellyroll

Vegans get protein from beans, grains, and vegetables. Specific foods that are higher in protein include seitan, tofu, beans, protein powders (hemp/pea protein), and tempeh. I notice you didn't call out grains and beans specifically above -- you may want to think about ways to incorporate these into your diet.

Here is an article that I found helpful: http://food52.com/blog/14291-how-to-get-lots-of-protein-as-a-vegan

skbrodie

I'm a vegetarian not a vegan, but I eat a lot of beans.

Escloflowne

It's hard, I have 2 protein drinks a day and still have low protein. I guess I need to up the beans but they are high in cals so...

niamibunni

Roasted pumpkin seeds
Asparagus
Broccoli
Mung bean sprouts
Peas
Lentils

veganbaum

There's a vegan bodybuilding site, can't remember what it's called - maybe it's as simple as veganbodybuilding.com.

But if you do a search, I'm sure you'll find it, along with recommendations regarding protein.

Squirrel698

As a vegetarian I can tell you that people don't need as much protein as they think they need.

I get about 60 grams a day (about 20% of my macro) and that works fine for me.

janejellyroll

Squirrel698 wrote: »

As a vegetarian I can tell you that people don't need as much protein as they think they need.

I get about 60 grams a day (about 20% of my macro) and that works fine for me.

OP is a weightlifter though -- it's understandable that he might need more protein to reach his goals.

HungryasFuark

Thanks guys for the articles I found them very helpful and yes I need to add grains and maybe tofu into my diet

roz112

If you go to your local whole foods or natural/health grocery store they may have black bean or chickpea pasta. It's 160 cals for 50grams with 23 grams of protein. It also tastes pretty good when you mix it with a yummy sauce. Hot or cold both taste good and this is what has saved my life being a vegan.

veganbaum

roz112 wrote: »

If you go to your local whole foods or natural/health grocery store they may have black bean or chickpea pasta. It's 160 cals for 50grams with 23 grams of protein. It also tastes pretty good when you mix it with a yummy sauce. Hot or cold both taste good and this is what has saved my life being a vegan.

What? I haven't seen this! Maybe I can find it online.

vaguelyvegan

I like Sun Warrior vegan protein powder, which is awesome in a smoothie. (I make one with raw cacao, powdered peanut butter, frozen banana and almond milk.) Field Roast burgers are good, as well as the usual suspects: beans, lentils, nuts, tofu, tempeh, seitan...