Reaching 200g protein/day on mostly veg diet.

AObravo123

Would love some advice or any good ideas I could try.

Please don't quiz me on amount of protein or why I'm doing a part veg diet etc.

Hanibanani2020

Legumes, vegan protein powder, green leafies, and nuts are all high protein.

Sawjer

I dont think people quiz you, I think knowledge to answer questions requires asking questions...

Anyway Beans, Lentils, Legumes, Nuts (these are great for healthy fats too!), Meat replacements (quorn etc). I think if you are really struggling to hit your protein goals, a protein supplement would have to be the one for you. Easy way to get remaining protein in.

gcassells

Sorry for asking questions but I need more info to help properly! What sort of calorie range do you need to hit for your goals? 200g of protein on 1500, 3000 or 5000 calories is a different balancing act. Are you vegan or vegetarian, and food allergies? This gives a different range of foods to suggest

janejellyroll

In addition to the foods listed above, seitan has a lot of protein.

DaddieCat

Seitan is my go-to eatable. Otherwise, I'd likely supplement powders. 200 is a lot, but it's do-able. I've eaten that amount of protein on a plant-based diet, but it often requires some extra planning/math to keep carbs from blowing up since they are included in most plant-based proteins.

rainbow198

Chickpeas, black beans, seeds, nuts, protein powder some of my go to's to help me reach my protein goals everyday.

I have creative ways of sneaking these items into my foods. Making protein smoothies and stir fry are great ways.

Also for example with chickpeas I use it as a base for my veggie burgers and I make this choco chip and peanut butter "cookie dough" bar with it. Sounds weird I know, but it's good to me and it helps me to add more calories to my day. And with protein powder I add it to my oatmeal, I make protein bars etc.

However I do eat farm fresh eggs a couple times per week and make omelettes, french toast, breakfast sandwiches etc. and that helps as well.

MaltedTea

Tempeh, nutritional yeast

cmriverside

Here's the "How much protein is in this" thread:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

GeneralSTpower

You need to put out more info to get the most out.
Anyways, beans, legumes, chickpea, nuts are the main vegan ones. But yeah,200 is a lot so would definitely recommend a vegan protein powder.

Mithridites

Tofu

AnnPT77

My advice (as a vegetarian with only a 100g daily goal, on 1850 net calories these days) would be to use the foods others have suggested, getting a good-sized serving of at least one of those at every meal . . . and then use a process of diary review to see where you're spending calories, but not getting any protein. Think about reducing or eliminating those foods, and eating something else you enjoy, that has at least a little protein. Those little bits throughout the day can add up.

Some foods I didn't see mentioned, some of which are the small add-on types:

* Bean, pea, lentil or edamame pasta or "rice". The edamame ones can have up to 25g protein for a 2oz (dry) serving, the other bean ones more like 14.
* Almond or peanut butter powder/flour (defatted type), which makes a poor spread, but that's good mixed in sauces or things like yogurt
* Frozen or fresh edamame/mukimame
* For snacks, dry roasted soybeans, crispy chickpeas, crispy broad beans, puppodums
* Recipes made with chickpea flour (can substitute for part of wheat flour in recipes, or there are traditional Mediterranean and Indian foods made with it, like pakora, dosa, farinata, panelle, as well as many modern vegan recipes for pancakes, desserts, and more.
* Some kinds of seeds, if you have the calories (pumpkin, flax, hemp, sesame, chia. . . )
* Miso as a nice umami flavoring that has some protein (and probiotics, if handled properly)
* Various higher-protein veggies (use the link someone gave above, to the "getting your protein's worth" thread to find them).
* Quinoa as a replacement for less protein-rich grain sides. There are others with slightly more protein than rice, but less common (teff, millet, kamut, buckwheat, oatmeal, amaranth, spelt, . . .). I'm not advancing these as excellent protein sources in the abstract, but as potential subs for a less protein-rich starchy side, if you find those filling or otherwise desirable.

Some of these above are lower-quality protein sources, not as complete in essential amino acids (EAA). It will help if you vary the ones you eat regularly, to get slightly different EAA profiles; combine them in ways based on traditional cultures, which tend to complement one with another (like beans + corn from South American traditions, for example); and try to get the majority of your protein from more complete sources.

If you eat dairy, I'd add 0% fat milk, lowfat cottage cheese and a good brand of nonfat Greek yogurt to what people have suggested above. If you eat eggs, then eggs.

I agree with others; it would be helpful if you were more forthcoming about details of your eating. I've been ovo-lacto vegetarian for 45+ years, so that's where I'm coming from. If your reasons for the very high protein goal are related to muscle gain, then the EAA completeness is especially important, and you'd theoretically be better off getting more grams than your base goal, as insurance, frankly. You may have excellent reasons, but I think you're charting a more difficult course for yourself, setting a high protein goal, but targeting plant-based sources. I'm not saying it's impossible - especially not if you use highly-processed sources like protein powders - but it's unquestionably a harder road.

Best wishes!

kshama2001

Without knowing if by "veg" you mean vegan or vegetarian, or knowing your calorie goal, I'm not going to comment.

AObravo123

cmriverside wrote: »

Here's the "How much protein is in this" thread:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also/p1

Wow this is amazing! Thank you! 😊

mylittlerainbow

I did some searching and stumbled across this thread today. My daily protein goal is about 100 grams. I've input for the day and am at 77 grams, but right up to the limit with fat, sugar, and calories. I'm a sometime pescetarian (as in, "Hmmm, it's been a month or so; maybe I should have some fish!), which I could step up, but it's always a huge challenge - trying to balance out all the food groups and making healthy choices. I do have protein powder and do things with that, but of course it also adds calories, so you have to monitor that.

Anyway, just chiming in to say that I am grateful beyond words - well, almost! - for the spreadsheet and am expecting that to make a big difference in my choices. My protein comes primarily through nuts and then cheese, eggs, and tofu. (I used to put beans into my daily salads plus use hummus as salad dressing, but things got more restrictive on the diet phase. That can start up again.) This has likely accounted for how slow my weight loss was (just started maintenance today; it took me more than 10 months to lose 35 pounds to get to my goal of 105). But it's never too late! So thanks.