Non meat protein
makinemjellis
Posts: 91 Member
Hi,
Trying to cut down my meat consumption and realizing that my protein is consistsntly low. Having a hard time finding non meat options that offer the same “bang for your buck” as meat does in regards to protein per calorie.
And I don’t like soy-based meat replacements, so no tofu or tempeh for me.
Trying to cut down my meat consumption and realizing that my protein is consistsntly low. Having a hard time finding non meat options that offer the same “bang for your buck” as meat does in regards to protein per calorie.
And I don’t like soy-based meat replacements, so no tofu or tempeh for me.
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Replies
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Yeah, meat is really the easiest way to get big protein hits easily. Eliminating soy removed another great option.
Do you eat fish? White fish, shrimp, canned tuna can all be lean options.
Do you eat dairy? Low fat Greek yogurt and cottage cheese are good alternatives, not to mention some whey or casein protein powders.
Eggs can help.
I found adding beans and lentils a good way to increase both protein and fiber, and lentils a slightly lower cal option than beans.
Those are options that have helped me.6 -
Yeah, meat is really the easiest way to get big protein hits easily. Eliminating soy removed another great option.
Do you eat fish? White fish, shrimp, canned tuna can all be lean options.
Do you eat dairy? Low fat Greek yogurt and cottage cheese are good alternatives, not to mention some whey or casein protein powders.
Eggs can help.
I found adding beans and lentils a good way to increase both protein and fiber, and lentils a slightly lower cal option than beans.
Those are options that have helped me.
I don’t eat much fish since I live in a landlocked state but I’m hoping to do some good fishing this summer and hopefully stock up on some trout. And I do eat dairy but I’m trying to move away from it best I can. Yogurt is one of my go to foods for breakfast.
I’m finding that most of the typical veggie “protein” sources are primarily carbs or fats that have a slightly higher amount of protein.0 -
Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.7
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There are some decent vegan protein bars out there. I like Simply Protein bars; 150 calories for 15g protein. They’re soy but not tofu...2
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I really like 'dry curd cottage cheese' - this is different than the regular varieties. It's not creamy in the least - just the 'dry curds'. I like it because it's super low in sodium, only 4 per cent fat and higher in protein too (22 grams/.5 cup)3
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I really like 'dry curd cottage cheese' - this is different than the regular varieties. It's not creamy in the least - just the 'dry curds'. I like it because it's super low in sodium, only 4 per cent fat and higher in protein too (22 grams/.5 cup)
I haven’t heard of such a thing! Do you eat them plain? Add them to things? I’m so intrigued1 -
I use it on/in everything. I mix it into pancake batters/put on salads/just eat with some salsa and veggies, etc.,
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makinemjellis wrote: »Yeah, meat is really the easiest way to get big protein hits easily. Eliminating soy removed another great option.
Do you eat fish? White fish, shrimp, canned tuna can all be lean options.
Do you eat dairy? Low fat Greek yogurt and cottage cheese are good alternatives, not to mention some whey or casein protein powders.
Eggs can help.
I found adding beans and lentils a good way to increase both protein and fiber, and lentils a slightly lower cal option than beans.
Those are options that have helped me.
I don’t eat much fish since I live in a landlocked state but I’m hoping to do some good fishing this summer and hopefully stock up on some trout. And I do eat dairy but I’m trying to move away from it best I can. Yogurt is one of my go to foods for breakfast.
I’m finding that most of the typical veggie “protein” sources are primarily carbs or fats that have a slightly higher amount of protein.
The bolded is correct. The more you choose to limit your diet, the more creative you need to get to have a nutritionally well rounded diet. If you want to rely on plant based proteins AND avoid soy, your bet best will be to find plant-based sources of protein you like and prioritize making them the foundation of your meals. It's also pretty normal for vegetarians/vegans to eat higher carb and/or fat diets, just make sure you are getting at least 0.6g of protein per lb of your ideal body weight (more if you are eating in a deficit).
If you aren't avoiding soy, just don't like specific soy based products, I'd suggest trying different brands/varieties of soy burgers, dairy substitutes, etc to see if you can find ones you like, as soy is a really versatile protein source for avoiding animal products.4 -
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i just got some ensure light vanilla nutritional shake that is 70 calories, low carb and has 12g of protein. i don’t find it that tasty though, it tastes like a watered down sweet flavored coffee creamer to me but, it’s still a decent quick 8oz protein drink when needed to meet protein needs without raising cal & most other macros much at all.0
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nicsflyingcircus wrote: »
I don't live in your country, so maybe try Farmer's Cheese or Pressed Cheese - a difference in texture (it's more 'solid' than individual curds) but similar in macros.0 -
The bolded is correct. The more you choose to limit your diet, the more creative you need to get to have a nutritionally well rounded diet. If you want to rely on plant based proteins AND avoid soy, your bet best will be to find plant-based sources of protein you like and prioritize making them the foundation of your meals. It's also pretty normal for vegetarians/vegans to eat higher carb and/or fat diets, just make sure you are getting at least 0.6g of protein per lb of your ideal body weight (more if you are eating in a deficit).
If you aren't avoiding soy, just don't like specific soy based products, I'd suggest trying different brands/varieties of soy burgers, dairy substitutes, etc to see if you can find ones you like, as soy is a really versatile protein source for avoiding animal products.
I don't mind edamame, I just really don't care for tofu or tempeh. I figure if I'm going to eat soy, I'm gonna eat it like it comes off the plant.
Really, I'm just trying to be more intentional about where my food comes from, so it's not that I'm avoiding animal products, I just want them sourced locally and ethically. I try to do the same with veggies but until summer rolls around, I don't have that luxury.0 -
estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy0 -
So a couple ideas. Beans and rice make a complete protein. Quinoa. Textured vegetable protein. Pea protein. Protein powder. I believe they say sea moss and chlorella. Nuts seeds veggies and fruit0
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Oh hemp hearts and nutritional yeast too hemp hearts are a good source and I think chia and flax as well0
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Oh quark! If you can find it at probably Whole Foods or fresh market if you have one or trader joe0
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Hmm maybe you can try making your own high protein bars like a pb one with some protein powder.0
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Shrimp is the best protein replacement for meat.1
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nicsflyingcircus wrote: »
I don't live in your country, so maybe try Farmer's Cheese or Pressed Cheese - a difference in texture (it's more 'solid' than individual curds) but similar in macros.
Yeah, I've had farmer's cheese before and love real, fresh cheese Curds, but only get both when visiting my grandmother in Canada, who loves near an amazing dairy.0 -
angelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
No it's not, it's wheat.11 -
angelexperiment wrote: »So a couple ideas. Beans and rice make a complete protein. Quinoa. Textured vegetable protein. Pea protein. Protein powder. I believe they say sea moss and chlorella. Nuts seeds veggies and fruit
While all of those things do have protein, the protein per calorie ratio in most is nothing like meat, which is what OP is looking for. It would take ton s of veg or fruit to get the 25g or so of protein from a piece of meat, and a lot more calories to get the same amount of protein from nuts or seeds. And TVP is the processed soy OP says they don't want.3 -
Do you have access to lupin beans? They're my go-to snack right now.
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Lol I stand corrected. 🥰 but if you have celiac or wheat sensitivity I’d avoid it sense it’s wheat glutenangelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
No it's not, it's wheat.
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Aquafaba while I gues not high in protein can be used in a lot of recipes if you don’t want to use egg0
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There are plant-based protein drinks. I still eat white meat and fish but eat a lot of plant foods. I drink a regular protein drink and put Greek yogurt in my oatmeal as it comes out super creamy and ups protein. Lunch lately has been two servings of lentils (one of the higher proteins of beans/legumes) over a vegetable salad. Right now I'm going through a batch of Chana Masala, last meal was red lentil chili with black and cannellini beans. Put Greek yogurt on potatoes or in chili instead of sour cream. I love bean burgers too, never been a hamburger person.0
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Pea protein powder 😍😍😍 Seitan is amazing too. Quorn is a mushroom based protein - not sure if its UK only tho?0
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Without wishing to single anything out, there are points where - in my opinion as a long-term vegetarian - this thread is getting a little inaccurate in spots, and quibble-y in others.
OP, I'm wondering if a thread I'll like below would be helpful to you. It references a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Of course, most of the things near the top of the list are meaty/fishy, but as you scroll down the spreadsheet, more plant-based sources are there. Perhaps you can use that to find some sources that would help you, and that are foods you might enjoy.
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
As an admittedly slightly cranky observation, I feel like you're idealistically wanting the best of many worlds, with your preferences: Not meat, but as protein dense as meat; but not soy, unless it's right off the plant; and moving away from dairy besides. (I don't really understand why no tempeh, frankly: It's just actual beans, plus a culture, in kind of the same way yogurt is milk, plus a culture. It even looks like beans. And humans have been eating the stuff for centuries, maybe millennia.)
There are going to be trade-offs. It's possible to get enough protein from plants alone, and even from primarily whole foods that are plants. But the per-food macro mix, and how you portion/combine food to meet nutritional requirements, is likely to be different, overall. It's a re-thin, IMO.
There's no good way, IMO, to just unplug meat and plug in an equivalent substitute (that's not soy or fake meat) in a similar portion size, and be all set. Getting protein from plants, IMO, works best with a little different way of thinking about getting ones protein . . . unless you like protein powders and bars, I guess (I don't care for them, or actual faux meats that try to taste like meat). I don't know what you're aiming at, but I have no trouble getting 100g minimum protein per day as an ovo-lacto veg, with very few eggs. But I rely on quite a few foods you've ruled out, so I'm at a loss for specific suggestions.5 -
angelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
Not in this recipe: https://yupitsvegan.com/basic-homemade-seitan/#wprm-recipe-container-7382
Or this one: https://calivegans.wordpress.com/vegan-eating/soy-free-seitan-recipe/
Or even this one: http://veganfitcarter.com/recipe/make-seitan-soy-free-meat-substitute/
True that many recipes do call for soy sauce or tamari, but not all of them.3 -
angelexperiment wrote: »
Lol I stand corrected. 🥰 but if you have celiac or wheat sensitivity I’d avoid it sense it’s wheat glutenangelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
No it's not, it's wheat.
Yes, and if you're allergic to beans and peas (as my sisters were growing up), you should avoid those. If not, there's no cause for concern.5
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