Vegetarians- protein?
jnomadica
Posts: 280 Member
I'm finding it tough to get enough protein. I can get almost 90 grams when I really work at it, though that's far less than 1gram per pound (I'm 137) that I've seen recommended for maintaining muscle mass. Are any of you vegetarians doing it without supplements? Can you give me a sample diet? Or should I just buy some protein powder? TIA!
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I just found it much easier to get EAS protein powder. I simply add it to my oatmeal in the mornings and that's a quick 30g at breakfast.2
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I have been eating a mostly vegetarian diet since my spouse is vegetarian bordering on going vegan. I use protein powder/protein bar to get the added protein. I add it to my oatmeal in the mornings. If I have a smoothie, I add some protein powder there as well. There is a good protein brownie recipe that has bananas, unsweetened cocoa powder, protein powder and peanut butter. So many different ways to fit it in.1
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Greens and grains and legumes. I get plenty from plants alone!4
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Eat tofu, tempeh, seitan and beans. You don't need a ton of protein though tbh. If you want to add more just make a protein smoothie. Pretty easy under 200 calories2
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Black beans, cheese, eggs, peanut butter, yogurt... lots of good, satisfying options!2
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I'm finding it tough to get enough protein. I can get almost 90 grams when I really work at it, though that's far less than 1gram per pound (I'm 137) that I've seen recommended for maintaining muscle mass.
1 g per lb is more than necessary. Generally its .8-1 g per lb of LBM for muscle maintenance/building, or a safe estimate, .65-.8 g/lb.
Good source: https://examine.com/nutrition/how-much-protein-do-i-need-every-day/2 -
Beans, legumes and leafy greens!3
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If you're eating a well balanced diet and still can't meet your protein needs without highly processed products/supplements, then it's highly likely that your protein goal itself is exagerrated. Protein powder sellers want you to believe your muscles will fall off if you don't eat 1g/lb (2.2g/KG) or more. And this number has become the 'rule of thumb' and repeated over and over.
Meanwhile, the Intl Olympic Comm, IOC, says 1.2-1.6g/KG (0.5-0.7g/lb) of ideal weight is sufficient for their athletes. Do you really think your protein needs exceed those of an olympic athlete?
The WHO says 0.83g/KG (0.37g/lb) is adequate for 97.5% of humans to maintain nitrogen balance.4 -
Interesting! That makes me feel better- 137 grams of protein seemed impossible.0
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Lots beans in salads and soups or burritos. Plain Greek yogurt and frozen fruit. And I also a use a vegan protein powder for those days I didn't quite get enough. Oh and I also just recently discovered tofu.1
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I don't eat meat much and do fine with protein. I aim for 60g because I'm prone to kidney stones. Most of mine is from dairy and eggs, but it also comes from beans and the small amounts that are in vegetables.1
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Pea protein is your friend.2
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Beans, lentils, tofu, greens, hemp hearts, chia seeds help me reach my protein goal. I do include dairy so that helps too. Haven't needed a protein powder to supplement.0
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I eat between 40-90 grams a day as a vegetarian. I just listen to my body and eat more protein on extra hungry days. I doubt if you need as much protein as you think you do unless you are a bodybuilder or something.0
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I'm Vegan, but I tend to get around 100 grams a day. Nuts, almond butter, edamame, vegan chocolate shakeolgy, no cow protein bars, spinach, broccoli, oatmeal, boca vegan burgers. Hope that helps! Good luck:)1
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Have you tried chlorella?0
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I saw protein powder at Trader Joe's today, it was made from peas. I took a mental note of it when I saw it there. I have no idea if it has a taste, but but it's worth looking into?0
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❤ Seitan ❤0
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I saw protein powder at Trader Joe's today, it was made from peas. I took a mental note of it when I saw it there. I have no idea if it has a taste, but but it's worth looking into?
I'd go whey over pea. Unless you're vegan... Even then, I'd go for a blend. Vegan protein powders don't always have the best texture though..0 -
I'm not vegetarian, but recently I've been eating more meat free days than usual. I typically eat greek yogurt, cottage cheese, eggs, beans, dairy and seeds. I've also found meat alternatives like Beyond Meat and Gardein which are plant based and have great macros especially protein. I also use protein powders for quick breakfasts and to boost desserts (in yogurt or cottage cheese). And I have a goal of 144g protein daily which I usually hit.0
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Sorry.....wrong thread
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Hi new here at fitness pal and I'm a vegetarian also. Isnt the beans and peas can give you a gout if you ate too much of it?0
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Make yourself a black bean burger make it as spicy or mild as you like.0
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majjmendoza wrote: »Hi new here at fitness pal and I'm a vegetarian also. Isnt the beans and peas can give you a gout if you ate too much of it?
I'm pretty sure gout is from meat and seafood sources and alcohol. But I'm not sure that English is your first language so you might mean something else.0 -
I'm pretty sure gout is from meat and seafood sources and alcohol. But I'm not sure that English is your first language so you might mean something else.
Gout is actually a type of arthritis and it's caused by too much uric acid in the blood. When the uric acid levels in the blood get too high, the uric acid often form hard crystal which are deposited or get lodged in the joints of your body. Food containing purines should be avoided if you have gout but unfortunately, all food contains purines. There are obviously certain foods that contain higher and/or lower amounts of purines than others. Your chances of getting gout are higher if you are overweight, drink too much alcohol or eat too much meat and fish. Some medicines, such as water pills (diuretics - which are known to be high in purine content), can also bring on gout.1 -
You don't need to eat 1 g per pound of TOTAL mass to maintain muscle. Use lean mass instead.0
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I'm pretty sure gout is from meat and seafood sources and alcohol. But I'm not sure that English is your first language so you might mean something else.
Gout is actually a type of arthritis and it's caused by too much uric acid in the blood. When the uric acid levels in the blood get too high, the uric acid often form hard crystal which are deposited or get lodged in the joints of your body. Food containing purines should be avoided if you have gout but unfortunately, all food contains purines. There are obviously certain foods that contain higher and/or lower amounts of purines than others. Your chances of getting gout are higher if you are overweight, drink too much alcohol or eat too much meat and fish. Some medicines, such as water pills (diuretics - which are known to be high in purine content), can also bring on gout.
Sounds like a similar struggle to what those of us with oxalate based kidney stones deal with.0 -
I'm pretty sure gout is from meat and seafood sources and alcohol. But I'm not sure that English is your first language so you might mean something else.
Gout is actually a type of arthritis and it's caused by too much uric acid in the blood. When the uric acid levels in the blood get too high, the uric acid often form hard crystal which are deposited or get lodged in the joints of your body. Food containing purines should be avoided if you have gout but unfortunately, all food contains purines. There are obviously certain foods that contain higher and/or lower amounts of purines than others. Your chances of getting gout are higher if you are overweight, drink too much alcohol or eat too much meat and fish. Some medicines, such as water pills (diuretics - which are known to be high in purine content), can also bring on gout.
Sounds like a similar struggle to what those of us with oxalate based kidney stones deal with.
@cmtigger ....yeah, kind of (good analogy actually). I have a dear friend who is *supposed* to follow a low oxalate diet so whenever she comes over for a visit I try to have something to feed her that is in line with that WOE.0 -
I'm pretty sure gout is from meat and seafood sources and alcohol. But I'm not sure that English is your first language so you might mean something else.
Gout is actually a type of arthritis and it's caused by too much uric acid in the blood. When the uric acid levels in the blood get too high, the uric acid often form hard crystal which are deposited or get lodged in the joints of your body. Food containing purines should be avoided if you have gout but unfortunately, all food contains purines. There are obviously certain foods that contain higher and/or lower amounts of purines than others. Your chances of getting gout are higher if you are overweight, drink too much alcohol or eat too much meat and fish. Some medicines, such as water pills (diuretics - which are known to be high in purine content), can also bring on gout.
Sounds like a similar struggle to what those of us with oxalate based kidney stones deal with.
@cmtigger ....yeah, kind of (good analogy actually). I have a dear friend who is *supposed* to follow a low oxalate diet so whenever she comes over for a visit I try to have something to feed her that is in line with that WOE.
It's a pain. Low animal meat protein, high calcium, low oxalates, low sodium......
I ate too much chicken, as well as potatoes yesterday. Today was a new day. The sodium is probably the hardest.0 -
Tofu is a high source of protein. However, most, even vegetarians, have a hard time eating it. Get an extra firm tofu block. Grate it. Sautéed with onions and soy sauce. It's delicious this way, even my 13 year old son loves it like that. When you sautéed it, let it get a bit crispy before tossing it and let it sit a bit longer. You will find it delicious and very high in protein. Plus a half block grated and made up like that is plenty and not that high in calories.0
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