Meatless everyday

danalopez52

It wasn't necessarily a New Year's resolution, but I decided to (mostly) give up meat. At first I just wanted to cut back, but now I want to forgo meat altogether. I know some ways to get protein (eggs, Greek yogurt), but I think I need help filling th void. I like bean burgers, Boca burgers, and all, but I loathe mushrooms, a common meat substitute.

AnnPT77

Speaking as a 43-years vegetarian (yup, since 1974) I suggest you try to think of your eating differently.

Meat eaters think of meals in "one big protein" mode. "What's for dinner? Chicken!"

As a veg, it helps to think not just of "big" proteins, but also of getting little bits of protein from almost everything you eat. If you eat bread or pasta, look for types with more protein. Eat quinoa instead of rice. Prefer veggies that have a little protein over those that don't. Add seeds (pumpkin, sunflower) to your salad (in reasonable portions) instead of croutons. Dress the salad with a Greek-yogurt-based dressing or with cottage cheese, instead of regular salad dressing. Even some fruits have a little protein!

Review your food diary, looking for foods that bring relatively many calories but little protein. Is there something else you enjoy that you could eat instead, that has more protein?

Some of these foods have incomplete protein (in terms of essential amino acids), but if you eat a variety, they can partially balance each other out. And the tiny amounts, spread through the day, really add up.

Personally, I don't like fake meats or protein supplements (shakes, bars, powders). This is not some kind of righteous religious thing, I just don't find them tasty, and life is too short for things that aren't tasty.

I eat quite a few dairy products (Northern European heritage, no trace of intolerance, and love them). Beans/legumes of all types are staple foods. I eat some eggs and some soy foods (tempeh, edamame, soy spaghetti, dry-roasted soybeans) but not huge amounts. PB2 peanut butter (mostly defatted) is nice for adding to yogurt, or for making a nice peanut sauce for veggies, if you like peanuts. Nutritional yeast sounds kinda gross, but is actually quite tasty in some contexts. Also, check out this thread:

Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also...

It links to a spreadsheet that lists foods by protein efficiency, basically in order by most protein for least calories. The things near the top are mostly meats/seafood, but if you keep scrolling, you'll find lots of vegetarian foods.

Now that I'm in maintenance, I usually get a minimum of 100g protein daily, and often more. Send me a friend request if you want to see what I eat - my diary is open to friends - but honestly there's a good bit of dairy. Not the only way to go, but I like it.

NorthCascades

Trader Joe's has black bean taquitos, which are a pretty good deal in terms of protein and satiety per calorie. They also have a cheese called Unexpected Cheddar, it melts deliciously on the taquitos.

Siggi's Icelandic yogurt.

Indian food is wonderful and delicious, and often very caloric. You can go to any Indian restaurant and get a good vegetarian meal. I like paneer tika masala.

Do you like fake meat, or no?

AnnPT77 wrote: »

Nutritional yeast sounds kinda gross, but is actually quite tasty in some contexts.

Put it on popcorn, the butter holds it in place, it's delicious.

steingrunnen

This video helped me out with nutrition.

Traveler120

Beans and lentils. My usual ones are black beans, red lentils, small red beans, green mung beans and northern beans.

littlechiaseed

Beans, lentils, grains, tofu, tempeh. Don't rely on meat substitutes it's expensive and pretty salty and don't look at eggs and dairy as main sources of protein, vary them.

pslindeman

I tried Tofu 15 years ago didn't have a favorable opinion back then - I'm not a meat eater & was hoping to try it again - any recommendations on good Tofu?

ClubSilencio

Has anyone tried the Beyond Burger? It's getting rave reviews.

ClubSilencio

pslindeman wrote: »

I tried Tofu 15 years ago didn't have a favorable opinion back then - I'm not a meat eater & was hoping to try it again - any recommendations on good Tofu?

I don't think you can go wrong with Wildwood baked tofu. They have several flavors.

They're like $5 a pack though. Trader Joe's has a thai-flavored baked tofu for a few bucks cheaper. A block of plain tofu is the cheapest option but you'd have to learn how to prepare it. I've never had success with that.

littlechiaseed

pslindeman wrote: »

I tried Tofu 15 years ago didn't have a favorable opinion back then - I'm not a meat eater & was hoping to try it again - any recommendations on good Tofu?

Press it and flavor it. I like tofu scramble, baked tofu, fried tofu, it's my favorite food now. Of course you can buy tofu already pressed and seasoned like wildwood or nasoya to save time, I keep one on hand usually in case I'm ultra lazy, but honestly to start with raw tofu to prep it and cook it takes no longer than raw chicken.

reginakarl

Try using garbanzo flour for making falafel or flat breads. I'm learning how to use it now and there's many recipes.

AmandaDanceMore

As a "mostly" vegetarian (I eat the very occasional fish), I don't even miss meat. I will occasionally have a black bean burger or even a fake "chick'n" pattie, but I don't think ever meal "what can I replace the meat with?" I eat LOTS of beans, lentils, quinoa, try to eat plenty of dark leafy greens, and some nuts. I consume VERY little dairy, but I don't feel like I'm lacking in anyway. Change the way you think about going meatless, and you may find it far easier. Don't think about what you're missing, because you really aren't missing much.

As for tofu, it's all in how it prepared. I like it marinated and baked best. Otherwise, it has to be steaming hot and fresh for me....i.e., if I get something with tofu while out to eat, I won't take leftovers, because I hate the consistency once it's reheated. But there are lots of ways to prepare it that are quite tasty. I love a good tofu scramble!