Vegetarian protein help

Miyuki108

Anyone have recipe ideas or advice? I have a nut allergy, and am vegetarian. I am also lactose intolerant, though I still have milk products. I know almond milk can be good, but I can't have it because of my allergy. Anyone have anything they enjoy I could try to make? I really need to fill in my protein. I do love and use Tofu, but I'm just starting to fiddle with it and add it to more things.

NovusDies

https://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1

With your nut allergy and lactose intolerance you will probably need to concentrate on the list appropriate for vegans.

BarbaraHelen2013

Or eggs, which are so versatile you could eat them in so many guises.

Beans and pulses of all types (kidney beans, chick peas, lentils, canellini beans, black beans etc).

I don’t know whether your lactose intolerance is limited to just cows milk products, but if so, try goats cheese.

Quinoa is protein rich and great as part of hot dishes or cold as a salad base. Takes on flavours well so again, very versatile.

Soy milk, TVP and as you say Tofu. Like you I’m just starting to explore modern tofu, I disliked the tofu that was around many years ago, but the new Tofu products are looking promising!

That’s off the top of my head, but it’s also true that a lot of vegetables contain a lot more protein than they’re often given credit for!

glovepuppet

Vegan protein powder? I'm a fan, though I'm not a vegan. I've no idea which brands are nut free.

manderson27

Not sure if this helpful. I am not vegetarian but I use Quorn products quite often. They are mushroom based and of course you would have to check them for your intolerances. But I think they are quite good for protein and they are lower calorie than the equivelant meat products.

https://www.quorn.co.uk/products

rosebarnalice

Beans and legumes are my go-to proteins--and it's easy to incorporate into a variety of meals as a spread, dressing, or simmer sauce.

I usually make a big pot of beans (this week it's black beans, next week it'll probably be white beans or chickpeas) at the beginning of the week. I take half of it and set aside to eat as beans--e.g., in tacos, served over brown rice, etc.

Then I'll take the other half and puree it in a blender to a thick spread consistency (think hummus) and add some spices (current faves include curry powder and ginger-garlic paste, and chile paste & cumin). I can use it as-is as a spread or dip for a quick sandwich or snack. I also thin it with silken tofu for a great high-protein salad dressing, or with veggie broth for a great protein-rich simmer sauce for veggies or pasta.

Experiment with different spice combinations and go wild!

AnnPT77

Even more comprehensive list of calorie-efficient protein sources is linked to this post:

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

Scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, and many fully-vegetarian sources are there. I'm vegetarian, and it helped me when I was starting out on MFP.

Luke_rabbit

I am a pescatarian, but mostly eat vegetarian. I am also lactose intolerant. Plus, I am intolerant to most tree nuts. I can eat peanuts and cashews and just a small amount of almonds without any issues.

I really like tempeh (sold next to tofu). I pan fry it in oil and soy sauce (just a tiny bit of each) and add it to bowls, sandwiches, stir frys, etc.

I have no trouble with most Greek yogurts. The active cultures usually break down the lactose into digestible sugars.

I also drink Fairlife milk, which is lactose free without tasting too sweet and has extra protein.

You can add me as a friend if you'd like to see my food diary and chat more/support each other.

ladybug810KE

How about beans? Another favorite of mine recently is tempeh. Most people marinate it but I often just bake it and add it to whatever I’m making.

veggievic

I like Oat Milk - unsweetened.

huntersvonnegut

apullum

Greek yogurt is high in protein, and many lactose intolerant people are able to eat yogurt.

jennarandhayes

This is my new favorite recipe. I add a can or two of chickpeas as protein and it’s amazing! http://littlespicejar.com/thai-butternut-squash-red-curry/

lg013

As far as the but allergy and lactose intolerance, can you do soy or coconut products? There are a lot using soy or coconut Milk these days.

chameleonbones

I know you're not diabetic, but Diabetes UK have some decent healthy veggie and vegan recipes in their meal plans:
https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/meal-plans-/vegan

Can highly recommend the recipes for Andean quinoa (you won't miss much by cooking it without walnuts) and Tofu-stuffed mushrooms!


Hellofresh have a lentil hotpot recipe that is one of my all-time favourite meals and has a really unique taste:
https://www.hellofresh.co.uk/recipes/lentil-vegetable-hotpot-58d405ffc9fd081dfd6fcf82
The cheese on top isn't really necessary; you could maybe sprinkle some yeast flakes on for a cheesy flavour and extra vitamins.

Here's another quinoa recipe that I make all the time 'cause it's sooo easy:
https://www.hellofresh.co.uk/recipes/one-pot-vegetarian-chilli-with-q-57da5a5577d68da67a8b4568

For something quick, oatcakes, chickpea "tuna", or bean dips/spreads always come in handy.