Help! Vegetarian who cannot meet her protein goal

ChickenmommaMich

I do not eat meat, but I do eat eggs. We have a small backyard flock so usually have a surplus of healthy eggs. I eat almonds, greek yogurt and cheese sticks but I'm always WAY under my protein goal. Any ideas for me to boost that up?

writergeek313

Quinoa is a great vegetarian source of protein. If you're considerably under on your protein grams on a regular basis, it might not be a bad idea to try a protein powder. A scoop of whey protein powder shaken up with some milk or water is quick and easy but also tastes pretty good.

TravelDog14

I mix my nonfat greek yogurt with cottage cheese.

Soy milk
Beans
Natural (no sugar added) peanut butter

StacyReneO

I would suggest a protein shake. I just started using Vega and really like it.

ChickenmommaMich

I've been a little wary about protein shakes. I don't know much about them but I'm concerned about all the ingredients I see in some of them. Any good vegan protein powder/shake suggestions?

snazzyjazzy21

I eat meat and I struggle too! So I'm interested in any suggestions.

MinMin97

Just a quick whey protein drink. You can go fancy or simple. I just get Designer whey, not too expensive, a great boost and tastes great, I simply whisk it up in water in my glass, adding a touch of stevia, for additional sweetness. It really helps me meet my protein goals!

thinbitch63

You can mix non fat pwdered milk in anything and boost your boost your protein, it works really well in yougurt,smoothies and protein shakes!

ewrob

How much protein do you think you need?
Why?

gowrirao81

Cottage cheese, Greek yoghurt, Egg whites, mushrooms, milk .... all are great sources of protein. Also Beans (As in chickpeas, red/kidney etc) are great to add into salads for additional protein.

BrainyBurro

just get one of the available flavors of Gold Standard Whey from Optimum Nutrition. you can buy smaller sizes to make sure you like the flavor before committing to a larger purchase.

ON is one of the most respected brands and a single scoop will add 24g of protein to your intake. if you mix it with a cup of milk (if you allow yourself that), that'll contribute another 8g (typically).

twinsmom03

eggs, cottage cheese, protein shakes...I use Muscletech Whey Isolate....it has 30 grams of protein and 9 carbs and it tastes great. I like to put it in my blender with ice and make a chocolate shake

_EndGame_

Greek yogurt
Eggs
Quorn products
Nuts

I don't eat much meat anymore, as my girl is vegetarian, and she cooks really nice veggie food, so I seek protein from the foods mentioned above.

I do eat fish though, lots of fish.

jppd47

I've been a little wary about protein shakes. I don't know much about them but I'm concerned about all the ingredients I see in some of them. Any good vegan protein powder/shake suggestions?

You can get soy protein isolate (bob's red mill) and add it to things you make like smoothies or pancakes. By itself in water its hard to take.

more eggs
Beans, beans, beans
lentils
Quinoa

socajam

I've been a little wary about protein shakes. I don't know much about them but I'm concerned about all the ingredients I see in some of them. Any good vegan protein powder/shake suggestions?

1 cup Fage Greek 2% yogurt
1 cup 2% Horizon organic milk
2 tbs almond butter

black lentils - 9 grams protein - sauteed with onions, peppers, tomatoes and finish off with 1/2 cup cheese..
chickpeas

HacheraTsarine

Top Non-Animal Protein Sources :

Tempeh : 1 cup = 41g
Seitan : 3 oz = 31g
Soybeans : 1 cup = 21g
Lentils : 1 cup = 18g
Black beans : 1 cup = 15g
Kidney beans : 1 cup = 13g
Veggie Burger : 1 patty = 13g
Chickpeas : 1 cup = 12g
Baked beans : 1 cup = 12g
Firm tofu : 4 oz = 11g
Quinoa : 1 cup = 9g
Peanut butter : 2 tbsp = 8g

nattyblu

Hmm, It seems like you do eat a lot of protein! Greek yogurt is loaded with protein..just one cup has about 20 grams of protein in it. Also you are smart...eggs have very high protein. In addition to what you are eating you could try adding in some Soy milk. My boyfriend and I are vegetarian and we struggle too to get enough protein. You should also eat tofu...good source of protein! If you will eat fish, that is very good for you! I am vegetarian with the exception of eating fish and eggs. Hope this helps.

LCgymnast

I here you. I'm a vegetarian too and struggled with getting protein when I first cut out meat. I do Whey protein in shakes to get the extra protein, Quinoa salads or dishes, I try for a bean salad at least 2-3 times a week to make sure the requirement is met. Umm lets see, sometimes I do tofu if I'm in the mood. Oh yea and love egg white dishes, like sandwiches, salads, or omelets.

basschick

I'm a semi-vegetarian (I occasionally eat seafood) and I'm usually over my protein goal.

I eat:
tempeh
Calnaturale Svelte shakes (they're all natural and sweetened with Stevia -- I don't do artificial sweeteners)
no-salt added cottage cheese (Friendship brand)
full fat plain Greek yogurt (it's way more filling than non-fat and worth the extra calories)
nutritional yeast flakes (also very high in vitamin B12)
protein shakes/smoothies made with Designer Whey protein powder
black bean soup
hummus
eggs
low sugar, naturally sweetened protein bars
Kashi Go Lean Original cereal for breakfast (high protein, low sugar)
eggs

basschick

You can get soy protein isolate (bob's red mill) and add it to things you make like smoothies or pancakes. By itself in water its hard to take.

Be careful of soy protein isolate, it's been linked to breast cancer -- not *all* soy, mind you, but specifically soy protein isolate.

JanieJack

I really like Vega supplements protein powders

akp4Him

I've been a little wary about protein shakes. I don't know much about them but I'm concerned about all the ingredients I see in some of them. Any good vegan protein powder/shake suggestions?

Garden of Life and Vega One

ChickenmommaMich

Thanks for all the suggestions! I don't eat any quinoa. Tried it once, didn't really care for it. Perhaps it's worth another try?

I don't drink cow milk (I LOVE almond milk) but I do eat dairy products so I'll up those a bit.

I've seen Quorn in the stores, but haven't tried it yet. Normally I eat Boca or Morningstar. Aren't Quorn products made completely differently?

I am a little wary of soy too because of all that I've heard about hormonal disruptions. I don't avoid it completely, I just don't go out of my way to add it to my diet.

And beans, I will definitely add that. I love chili, hummus and minestrone.

*Seafood is a great source of protein with very little calories (well depends on how it's prepared) but I only eat seafood once or twice a year*

ChickenmommaMich

Oh and it seems I will be looking into some of the protein powders/shakes mentioned here. Vega seems popular. Thanks

ChickenmommaMich

I'm a semi-vegetarian (I occasionally eat seafood) and I'm usually over my protein goal.

I eat:
tempeh
Calnaturale Svelte shakes (they're all natural and sweetened with Stevia -- I don't do artificial sweeteners)
no-salt added cottage cheese (Friendship brand)
full fat plain Greek yogurt (it's way more filling than non-fat and worth the extra calories)
nutritional yeast flakes (also very high in vitamin B12)
protein shakes/smoothies made with Designer Whey protein powder
black bean soup
hummus
eggs
low sugar, naturally sweetened protein bars
Kashi Go Lean Original cereal for breakfast (high protein, low sugar)
eggs

I didn't know the Kashi cereals were high in protein...That would be an easy way to up my intake!

ChickenmommaMich

How much protein do you think you need?
Why?

I've been reading the boards a lot and used a few TDEE calculators. A few mentions eating as many grams of protein for every pound you weigh. Currently I have my protein set at 40% with Carbs and Fat both set at 30%

scottaworley

Gluten.
Don't be wary of protein shakes.

krazyforyou

Try quiona cooked with coconut milk, rich and creamy

ChickenmommaMich

Cottage cheese, Greek yoghurt, Egg whites, mushrooms, milk .... all are great sources of protein. Also Beans (As in chickpeas, red/kidney etc) are great to add into salads for additional protein.

I never even thought of adding beans to a salad. That's easy enough! Thanks

krazyforyou

Also 0.8 grams of protien per lb is quite enough.

BonnieandClyde29

Meat helps! :laugh:

JK! Ha, a vegetarian and I got into it at work, pretty funny!!!


Peanut butter helps!!!! Oh and Protein shakes, muscle milk