Protein sources

Ianhd
Ianhd Posts: 5 Member
in Food and Nutrition
Any thoughts and comments about sourcing protein for vegetarians please. I eat cheese in moderation - avocado - fish - any thoughts about tofu or Quorn ?? Toying with the idea of making a Quorn Shepherds Pie ?!

Replies

  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Beans & lentils
  • apullum
    apullum Posts: 4,838 Member
    What kind of feedback are you looking for? There's nothing wrong with tofu or Quorn if you like the taste of them and don't have allergies or other reasons you can't eat them.
  • AnnPT77
    AnnPT77 Posts: 34,192 Member
    This thread is a great resource: It lists many, many foods by protein efficiency - most protein for fewest calories. You'll need to scroll past the mostly meaty/fishy stuff at the top of the linked spreadsheet, but the veg sources are in there. Pick some you like, and eat more of those rather than other foods that don't help you meet your goals.

    http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

    Me, my main strategy is trying to get at least some protein from any significant calorie source, if at all possible, rather than exclusively looking for that "one big protein" that characterizes a lot of ominvores' diets ("What's for dinner?" "Chicken.")

    Personally, I don't care for fake meats, protein bars or protein powders. There's nothing wrong with them, but I just don't find them tasty/satisfying. It's a reflection of personal taste, not gospel, but my most frequent major protein sources are dairy (Greek yogurt, various cheeses (especially cottage when I'm short on calories), skimmed milk, fromage blanc, etc.); soy, adzuki, chickpea, black bean and pea pastas; peanut butter powder; seeds, nuts and nut butters (high in fats, but I tend to come out low on fats so they're good for me, and they're good MUFA/PUFA sources); "traditional" soy foods like tofu, tempeh, miso, edamame; beans and peas of all types; mushrooms (moderate protein, but good protein per calorie ratio). I eat eggs, but only occasionally. I don't eat much seitan, but that's another possible protein-dense source.

    I also follow my own advice and choose veggies with more protein than not, ditto for bread/crackers, and even fruits sometimes.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    edited December 2018
    janejellyroll wrote: »
    My thought about tofu is that I personally love it and find it is to a tasty, convenient, and affordable way to get protein in my diet. I've never had Quorn, but I'd be open to trying it. I just haven't got around to it yet. If someone likes them, why not eat them?

    I get most of my protein from tofu, tempeh, seitan, and beans. I also sometimes supplement with protein powder -- usually pea, rice, or hemp.

    Avocado doesn't have very much protein -- 1 cup has under 3 grams. I'd use it for fat, not for protein.

    Vegetarians don't eat fish.

    I had the same thought... :noway:
  • cathipa
    cathipa Posts: 2,991 Member
    edited December 2018
    I make my own seitan (the prepackaged stuff just wasn't for me) which is high in protein. Echo the sentiments of the above with lentils, peas, protein supplements, greek yogurt and cottage cheese.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    cathipa wrote: »
    I make my own seitan (the prepackaged stuff just wasn't for me) which is high in protein. Echo the sentiments of the above with lentils, peas, protein supplements, greek yogurt and cottage cheese.

    Yes, I find that not only does my homemade seitan taste better than a lot of the pre-made stuff, it is also much more affordable.

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