Vegetarian help for more protein?
Replies
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You can check out my food diary for some ideas.
I mix my protein powder into oatmeal in the morning & eat 2 hard boiled eggs nearly everyday. Also Dannon Light n Fit Greek yogurts have 12 grams protein and only 80 cals and 7 sugars, so I have one on most days as well.0 -
Hi,
I'm a vegetarian and trying to lose the last 10 kgs. According to MFP I don't consume enough protein. I don't like nuts. And for the last week and a half I haven't managed to lose anything although I've been eating and exercising according to my goals.
Any advice would be greatly appreciated. If there's a low cal protein shake that's not so expensive, or any foods you don't normally hear about?
Thank you in advance!
xx
you don't like nuts or nut products? I have found an amazing product called Peanut Flour-Protein Plus. It is simply ground peanuts. lots of fiber and protein. you can add it to items or eat it with some water as a paste. check it out on amazon for reviews.0 -
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When I became a vegetarian (27 years ago), I was sick all the time and had terrible allergies...my doctor actually wrote down what I wasn't allergic to instead of what I was because it was easier that way. I read that some people got relief by cutting out meat. I had already been toying with the idea because of my love for animals, so I gave it a try. Worked so well, I never went back.0
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Where did that number for protein in mushrooms come from? Or am I confused because there are no weights listed.Vegetarian friendly
Eggs - whites only 4.4
Whey Isolate - standard 5.2
Greek yogurt - 0% 5.7
Cottage Cheese - non fat 7.2
Milk - skim 10.3
Mozzarella - part-skim 10.6
Eggs - whole 11.0
Milk - 2% 16.7
Vegan friendly
Plant-based protein powder (RawFusion) 5.5
Seitan - generic 5.7
Mushrooms - raw 7.3
Spinach - raw 7.7
Nutitional Yeast 8.6
Tofu - firm 8.8
Edamame - shelled fresh 11.1
Lentils - dry 13.6
Brussell Sprouts 14.3
Beans - kidney 14.7
Kale - raw 16.7
Hemp Seeds - hulled 18.0
Quinoa - dry 26.3
USDA db states 100g white raw mushrooms is 3.09 g protein.0 -
I'm a vegetarian too!
cheese (all kinds! feta, mozzarella, etc) , beans (also all kinds! kidney, black being my favorite!) yogurts (especially Greek. One container: 100 calories, 18g+ protein! insane.) whey protein shakes are also wonderful, whole wheat breads can be loaded with protein.
just spend some time browsing the supermarket. I am a huge fan of taking my time and reading labels to ensure I am getting a really quality, nutritious and delicious food product.0 -
I was raised a vegan by my parents. Mother consumed no animal products while carrying me. Like you were raised eating meat, I was raised not eating it. When/where is the converting stage here?0
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Why not just eat meat? Bang. Protein. Plus a lot of other nutrients we humans evolved to need. Why go to all the trouble of compensating for not eating meat? It seems like a vegetarian diet is way more trouble than it's worth. Humans aren't natural herbivores. That's just biology. :drinker:
She's vegetarian. She never disclosed her reasoning. Same as you ask her why not eat meat, why don't you stop eating meat?0 -
Why not just eat meat? Bang. Protein. Plus a lot of other nutrients we humans evolved to need. Why go to all the trouble of compensating for not eating meat? It seems like a vegetarian diet is way more trouble than it's worth. Humans aren't natural herbivores. That's just biology. :drinker:
She's vegetarian. She never disclosed her reasoning. Same as you ask her why not eat meat, why don't you stop eating meat?
Why defy eons of evolution? Why micromanage nutrition to compensate for the lack of meat? When you eat meat as part of a varied diet, you don't really have to overthink nutrition. You certainly don't have to worry about B12 deficiencies and such.0 -
OP, you might find this useful.
1. Quinoa and other whole grains
Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.
Protein content: One cup of cooked quinoa provides about 18 grams of protein.
Why you should eat it: Whole grains are a bargain! Shop in bulk and you can stock up on whole grains for about $1.50 a pound.
2. Beans, Lentils and Legumes
All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.
Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.
Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians. You can find beans in the grocery store or on the menu just about everywhere you may be.
3. Tofu and other soy products
Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein.
Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.
Why you should eat it: You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.
4. Nuts, Seeds and Nut Butters
Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter.
Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.
Why you should eat it: Convenience! Stop into any 7-11 and pick up a snack of nuts to get a protein boost. And of course, kids love peanut butter too.
5. Seitan, Veggie Burgers and Meat Substitutes
Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.
Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.
Why you should eat it: Seitan and mock meats are great for barbecues or anytime you just want something hearty and filling.
Pictured: Seitan meat substitute
6. Tempeh
Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, but don't let that stop you. It's actually similar to a very firm veggie burger, and, like tofu and seitan, it's quite high in protein and can be prepared in a myriad of ways, making if perfect for vegetarians, vegans, or just folks wishing to reduce meat consumption while exploring alternative protein sources.
Protein content: Varies by brand, but as a guideline, one serving of tempeh (100 grams) provides about 18 grams of protein (that's even more protein per gram than tofu!)
Why you should eat it: Tempeh is a great alternative for folks who don't like tofu.
7. Protein Supplements
So what if you are an Olympic body builder or are trying to gain some serious muscle? In this case, your protein needs will be higher than us average vegetarians and you may be considering supplementing with protein powders or protein shakes. My personal trainer says to read the label and watch out for cheap fillers in whey and soy protein powders. She says it's best to shell out and invest in a good quality. I personally recommend hemp protein powder and green proteins as well.
Protein content: Varies by brand, so read the label.
Why you should eat it: Well, you shouldn't really unless you have special protein needs, as real food is always best.
OP, add me if you need some recipe ideas, I am always on target for protein :flowerforyou:0 -
Lentils. One measuring cup has the protein of 3 eggs (18 g versus 6 g per egg) and 230 calories. And you don't have to soak them (but you can if you want). I cook batches of dry lentils, then stir-fry with a little olive oil, spice, and vegetables. Lentils are a super food, high in potassium, iron, and fiber. Eat with something with vitamin C for the iron to be better absorbed (like brown rice or steamed greens).0
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Thanks so much to everyone who has offered their insights on this thread! I have been just fine for over 20 years of vegetarianism but at age 57, I am beginning to feel the effects of not having paid enough attention to protein and iron over the years. Thanks again, everyone for some very valuable information. :flowerforyou:0
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Vegetarian friendly
Eggs - whites only 4.4
Whey Isolate - standard 5.2
Greek yogurt - 0% 5.7
Cottage Cheese - non fat 7.2
Milk - skim 10.3
Mozzarella - part-skim 10.6
Eggs - whole 11.0
Milk - 2% 16.7
Vegan friendly
Plant-based protein powder (RawFusion) 5.5
Seitan - generic 5.7
Mushrooms - raw 7.3
Spinach - raw 7.7
Nutitional Yeast 8.6
Tofu - firm 8.8
Edamame - shelled fresh 11.1
Lentils - dry 13.6
Brussell Sprouts 14.3
Beans - kidney 14.7
Kale - raw 16.7
Hemp Seeds - hulled 18.0
Quinoa - dry 26.3
Bumping to keep this list - never knew brussels were such a good source of protein, thanks!
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Hi,
I'm a vegetarian and trying to lose the last 10 kgs. According to MFP I don't consume enough protein. I don't like nuts. And for the last week and a half I haven't managed to lose anything although I've been eating and exercising according to my goals.
Any advice would be greatly appreciated. If there's a low cal protein shake that's not so expensive, or any foods you don't normally hear about?
Thank you in advance!
xx
you don't like nuts or nut products? I have found an amazing product called Peanut Flour-Protein Plus. It is simply ground peanuts. lots of fiber and protein. you can add it to items or eat it with some water as a paste. check it out on amazon for reviews.
I love this stuff! It's pretty powerfully peanutty tasting, though, so for someone who doesn't like nuts it might not be an option. It does make a delicious peanut mousse with Greek yogurt and a bit of honey.0 -
Is it hard to google "vegetarian sources of protein" and look at one of the thousands of websites that provide all this detailed information?0
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lol well they are failing to mention on some of the vegetables the MASS amounts you have to eat to equate that much protein. You would have to eat over 4 whole cups of Brussel sprouts to get that much protein.Vegetarian friendly
Eggs - whites only 4.4
Whey Isolate - standard 5.2
Greek yogurt - 0% 5.7
Cottage Cheese - non fat 7.2
Milk - skim 10.3
Mozzarella - part-skim 10.6
Eggs - whole 11.0
Milk - 2% 16.7
Vegan friendly
Plant-based protein powder (RawFusion) 5.5
Seitan - generic 5.7
Mushrooms - raw 7.3
Spinach - raw 7.7
Nutitional Yeast 8.6
Tofu - firm 8.8
Edamame - shelled fresh 11.1
Lentils - dry 13.6
Brussell Sprouts 14.3
Beans - kidney 14.7
Kale - raw 16.7
Hemp Seeds - hulled 18.0
Quinoa - dry 26.3
Bumping to keep this list - never knew brussels were such a good source of protein, thanks!0 -
Vegetarian friendly
Eggs - whites only 4.4
Whey Isolate - standard 5.2
Greek yogurt - 0% 5.7
Cottage Cheese - non fat 7.2
Milk - skim 10.3
Mozzarella - part-skim 10.6
Eggs - whole 11.0
Milk - 2% 16.7
Vegan friendly
Plant-based protein powder (RawFusion) 5.5
Seitan - generic 5.7
Mushrooms - raw 7.3
Spinach - raw 7.7
Nutitional Yeast 8.6
Tofu - firm 8.8
Edamame - shelled fresh 11.1
Lentils - dry 13.6
Brussell Sprouts 14.3
Beans - kidney 14.7
Kale - raw 16.7
Hemp Seeds - hulled 18.0
Quinoa - dry 26.3
This is a great list. Don't forget the vegetarian and vegan staple - hummus/hummous.
recipe for hummous: Put all this in a blender: 1 can chickpeas, including half of the liquid in the can (save the other half of the liquid in case it turns out too thick and you wanna add more juice to thin it), plus half a cup of tahini (sesame seed paste), less if you don't like; lemon juice to taste (I use about half a lemon) plus a clove of garlic (more/less to taste), blend. If too thick, add more of the juice from the chickpea can - I usually add a little extra myself.. Blend, enjoy!
Also remember that most vegetarian and vegan foods do have *some* protein content, even things like oatmeal - it all adds up. John Robbins did some sample menus in his book A Diet for a New America, and showed that, as long as one is eating a normal healthy number of calories per day, one automatically got enough protein if they made sure to include just ONE serving of beans in that day. Obviously this does't mean eating french fries all day plus one serving of beans - one has to get plenty of whole grains, green leafy vegetables, and veggies of a variety of colors for all the different nutrients etc. Look at that book if you get a chance, it gives the protein content of many veggies and grains, and shows that we don't even have to use the meat substitutes like tofu, soy, seitan, quorn to get plenty of protein, although I frankly like them.
Also there are some great and tasty vegetarian protein powders you can use - sorry I can't remember the names of any, but any good health store will have them. I used to use them just because they were chocolatey and yummy. I used to put in a scoop of the protein powder with a banana and some fat free yogurt and some peanut butter = HEAVEN.0 -
bookmark0
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Why not just eat meat? Bang. Protein. Plus a lot of other nutrients we humans evolved to need. Why go to all the trouble of compensating for not eating meat? It seems like a vegetarian diet is way more trouble than it's worth. Humans aren't natural herbivores. That's just biology. :drinker:
She's vegetarian. She never disclosed her reasoning. Same as you ask her why not eat meat, why don't you stop eating meat?
Why defy eons of evolution? Why micromanage nutrition to compensate for the lack of meat? When you eat meat as part of a varied diet, you don't really have to overthink nutrition. You certainly don't have to worry about B12 deficiencies and such.
Lots of people have their reasons for not eating meat. Rape is part of evolution, would you condone people still rape freely just because it's a part of evolution? I would hope not. You don't have to worry much about nutrition as a vegetarian as most vegetarians get plenty of protein, iron and b12 without thinking about it. In fact, many meat eaters are also lacking in iron and b12. Most people with anemia you meet likely aren't vegetarian.0 -
Why not just eat meat? Bang. Protein. Plus a lot of other nutrients we humans evolved to need. Why go to all the trouble of compensating for not eating meat? It seems like a vegetarian diet is way more trouble than it's worth. Humans aren't natural herbivores. That's just biology. :drinker:
She's vegetarian. She never disclosed her reasoning. Same as you ask her why not eat meat, why don't you stop eating meat?
Why defy eons of evolution? Why micromanage nutrition to compensate for the lack of meat? When you eat meat as part of a varied diet, you don't really have to overthink nutrition. You certainly don't have to worry about B12 deficiencies and such.
Lots of people have their reasons for not eating meat. Rape is part of evolution, would you condone people still rape freely just because it's a part of evolution? I would hope not. You don't have to worry much about nutrition as a vegetarian as most vegetarians get plenty of protein, iron and b12 without thinking about it. In fact, many meat eaters are also lacking in iron and b12. Most people with anemia you meet likely aren't vegetarian.
Rape is part of human evolution? Well, that escalated quickly. :huh:
And if vegetarians didn't have to worry about nutrition…okay what's the whole purpose of this thread, again? :smokin:0 -
I am new to MFP and I find this thread very helpful (with the exception of some who have have an issue with vegetarians and vegans and have nothing helpful to contribute). VeganLexi, thank you for the extensive list. OP, thank you for starting this thread and thank you to others who offered great suggestions and recipes.
I am vegan and have regular blood work. No problems ever with B12, iron or any other nutrients.0 -
Supplements or just start eating fish and chicken lol0
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Not worth the strike :laugh:0
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I am new to MFP and I find this thread very helpful (with the exception of some who have have an issue with vegetarians and vegans and have nothing helpful to contribute). VeganLexi, thank you for the extensive list. OP, thank you for starting this thread and thank you to others who offered great suggestions and recipes.
I am vegan and have regular blood work. No problems ever with B12, iron or any other nutrients.
You're welcome! It is unfortunate that we had some ridiculously pointless posts on here but hey.. this is the internet after all :laugh:0 -
Why not just eat meat? Bang. Protein. Plus a lot of other nutrients we humans evolved to need. Why go to all the trouble of compensating for not eating meat? It seems like a vegetarian diet is way more trouble than it's worth. Humans aren't natural herbivores. That's just biology. :drinker:
She's vegetarian. She never disclosed her reasoning. Same as you ask her why not eat meat, why don't you stop eating meat?
Why defy eons of evolution? Why micromanage nutrition to compensate for the lack of meat? When you eat meat as part of a varied diet, you don't really have to overthink nutrition. You certainly don't have to worry about B12 deficiencies and such.
Lots of people have their reasons for not eating meat. Rape is part of evolution, would you condone people still rape freely just because it's a part of evolution? I would hope not. You don't have to worry much about nutrition as a vegetarian as most vegetarians get plenty of protein, iron and b12 without thinking about it. In fact, many meat eaters are also lacking in iron and b12. Most people with anemia you meet likely aren't vegetarian.
Rape is part of human evolution? Well, that escalated quickly. :huh:
And if vegetarians didn't have to worry about nutrition…okay what's the whole purpose of this thread, again? :smokin:
Vegetarian myths. It's a myth that vegetarians don't get enough protein to be healthy. The op may be trying to reach some obscure macro like most people one mfp.0 -
I am new to MFP and I find this thread very helpful (with the exception of some who have have an issue with vegetarians and vegans and have nothing helpful to contribute). VeganLexi, thank you for the extensive list. OP, thank you for starting this thread and thank you to others who offered great suggestions and recipes.
I am vegan and have regular blood work. No problems ever with B12, iron or any other nutrients.
You're welcome! It is unfortunate that we had some ridiculously pointless posts on here but hey.. this is the internet after all :laugh:
Yeah, it's the Internet, where people can disagree with you, whether you like it or not. But you just keep feeling superior, sweet cheeks. :drinker:0 -
Yeah, it's the Internet, where people can disagree with you, whether you like it or not. But you just keep feeling superior, sweet cheeks. :drinker:
You're 44...isn't it about time you grew up? :noway: I seriously had to double check your age...Jesus Christ :laugh:0 -
Yeah, it's the Internet, where people can disagree with you, whether you like it or not. But you just keep feeling superior, sweet cheeks. :drinker:
You're 44...isn't it about time you grew up? :noway: I seriously had to double check your age...Jesus Christ :laugh:
This cracks me up. Literally the only comeback I ever get from you little princesses is "you're old, Oldie Oldington!" Thanks for the update, buttercup. Yeah, I'm an old hag, one foot in the grave, etc., etc. And I wouldn't be your age again on a bet. Being old is awesome, because you reach a point where people's attempted jabs are amusing rather than hurtful. And honey, you are QUITE amusing, so keep 'em coming. That is, if you can think of something besides "zomg ur old lol". :drinker:
Truth be told, you're never too old to be a c___ to smug twits on the Internet. It can be quite invigorating to one's decaying body. Maybe you'll learn that yourself, in 12 years when you reach the antediluvian age of 44. Until then, you just keep staking out that moral high ground of Not Eating Animals. :laugh:0 -
Yeah, it's the Internet, where people can disagree with you, whether you like it or not. But you just keep feeling superior, sweet cheeks. :drinker:
You're 44...isn't it about time you grew up? :noway: I seriously had to double check your age...Jesus Christ :laugh:
This cracks me up. Literally the only comeback I ever get from you little princesses is "you're old, Oldie Oldington!" Thanks for the update, buttercup. Yeah, I'm an old hag, one foot in the grave, etc., etc. And I wouldn't be your age again on a bet. Being old is awesome, because you reach a point where people's attempted jabs are amusing rather than hurtful. And honey, you are QUITE amusing, so keep 'em coming. That is, if you can think of something besides "zomg ur old lol". :drinker:
Truth be told, you're never too old to be a c___ to smug twits on the Internet. It can be quite invigorating to one's decaying body. Maybe you'll learn that yourself, in 12 years when you reach the antediluvian age of 44. Until then, you just keep staking out that moral high ground of Not Eating Animals. :laugh:
You have the wrong end of the stick (unsurprisingly), it wasn't a "jab" at your age, I'm just surprised by your immaturity, that's all 0
http://www.youtube.com/watch?v=LXmb6O3wuJM
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