Vegetarian help for more protein?

runshellersrun

Hi :-) Vegetarian here. You have gotten a lot of great ideas. I will throw in my favorites:

*protein powder mixed with water most days (120 cal)
*Love cheese!
*In colder months, I make a big pot of vegetarian chili with tons of beans and eat it over the week.
*plain greek yogurt with a little granola
*quinoa - just made some mixed with cheddar cheese and broccoli. Even my meat-loving husband loved it.
*black bean burgers. I make them in the oven.
*egg whites with avocado and cheese (made into a sandwhich if I have room for the bread calories.)

VeganLexi

Hi :-) Vegetarian here. You have gotten a lot of great ideas. I will throw in my favorites:

*protein powder mixed with water most days (120 cal)
*Love cheese!
*In colder months, I make a big pot of vegetarian chili with tons of beans and eat it over the week.
*plain greek yogurt with a little granola
*quinoa - just made some mixed with cheddar cheese and broccoli. Even my meat-loving husband loved it.
*black bean burgers. I make them in the oven.
*egg whites with avocado and cheese (made into a sandwhich if I have room for the bread calories.)

I love black bean burgers, we have them quite a lot

lauraspberry

One word, SPIRULINA google it, it's kinda like an algae if I remember it correctly, but it has tons of protein in it.

VeganLexi

One word, SPIRULINA google it, it's kinda like an algae if I remember it correctly, but it has tons of protein in it.

Now this IS disgusting...we have it daily :sad:

keem88

i like nature's bounty chocolate protein and vitamin powder. it's good in smoothies and with oatmeal.

my protein comes from quorn products (egg white/microprotein they make veggie burgers and other meatless items).
seitan made from wheat gluten - from there you can make seitan cheesesteaks, sandwiches, use it in a stir fry or in place of anything with beef tips, chicken or steak.
eggs in various forms - omelettes, egg sandwiches, hard boiled on salads, over easy etc
quinoa - quinoa risotto (cook quinoa in veg broth and then when it's cooked add in marinara sauce and grated parm, very tasty with spinach mixed in too), or quinoa patties found on skinnytaste.com. you can also use quinoa in a dish that would call for pasta or rice, it is very tasty and a full protein.
beans are awesome, black bean burgers, quesadillas or burritos with black beans, sweet potato burrito with kidney beans (from allrecipes.com), beans used to make a chili or in a soup, can make dips with them too.
tofu is meh, i say this just because i am not a big fan of soy. but i do use it in the slow cooker to make vegan soups (i just throw in veg broth, diced tomatoes with the juice, crumbled tofu, cabbage, eggplant, peppers, red onion, baby carrots, spinach, mushrooms) really whatever veggies are around, cook on low for 9 hours and season beforehand with random spices. tofu marinated in bbq suace and cooked on skillet is good on a sandwich as well or tofu in a stir fry.
if you want you can also eat the packaged morning star or boca products. i use the boca crumbles now and then to make a taco salad or strogonoff.
greek yogurt has good protein and can be used as a dip if you want to make ranch or french onion dip. also it is good in place of sour cream, in smoothies, also good with chocolate protein powder or unsweetened cocoa powder, almost tastes like a moussee or something.

keem88

i don't recommend it plain, but vanilla brown rice protein powder and mixed berry brown rice protein powder are decent blended into smoothies. i would never eat it mixed in my oatmeal, the nature's bounty chocolate one is good by itself with milk or mixed in oatmeal or anything else, just an fyi bc you can taste the rice lol

Eleonora91

I'm a vegetarian too and I never exceed my protein intake, but I usually do quite fine! Those are the foods that increase my protein consumption looking at my diary:
light feta cheese (10 gr with 50 gr);
whole wheat bread (4 gr for 2 slices);
parmesan cheese (7 gr with 20 gr grated);
legumes: chickpeas (7 gr each 100 gr); peas (5 gr each 100 gr);
Kellog's cereals (4 gr with 30 gr);
Fiber pasta (11 gr with 70 gr);
Activia fat free yogurt (5 gr with 125 ml);
skimmed milk (5 gr with 150 ml);

Hope this gives you some ideas!

rainbowbow

How much protein are you trying to get in?

I have been vegetarian my entire life and the absolute best price of advice I can give is DO NOT try to get all your protein in with excessive amounts of soy. I did this (around 100g a day for 6-7 months from soy ONLY) and it caused serious hormonal problems for me.

I get roughly 120-130 G protein daily and here's how I do it.

Breakfast- Fage 0% ( 100 cals 18 G protein) with a packet of Splenda.
Snack- quest bar (20 G protein)
lunch- black bean enchilada (I use the quorn fake meat made from mushroom), cheese lasagna, vegetarian chili etc. (25-30 G protein)
snack- piece of fruit with 2 scoops Optimum Nutrition and almond milk (56 G protein)
Dinner- quorn tacos, spaghetti bolognase (fake ground meat), Chik-n cutlets with stir fry veggies, a quorn Chik-n breast with veggies and quinoa, etc. (25-30 grams)

Total G protein from my meals;
Breakfast 18
Snack 20
Lunch 25
Snack 56
Dinner 30

Total: 149 give or take some

Another thing I love to do is take 3-4 tablespoons pb2 1 scoop chocolate protein powder, just enough water to mix to a peanut butter consistency and spread it on apples. Nom nom nom

foreverunoriginal

There are many meat substitions that still taste great. I have been a vegetarian for 3 years and the substitutes have made it so I dont even miss meat but still get all the protein I need.