getting enough protein when vegetarian

rebeccadanielprophet

Hi! I am vegetarian and trying to build muscle and gain weight but still lose belly fat. I dont know if I need 100 g protein or 130 or what but im having a hard time getting it all because i dont have meat. I am going to buy protein powder soon bc im running out but what are some creative ways to get enough protein while cutting back on fats and no meat except for seafood

Luke_rabbit

Also a pescatarian. I get my protein from:

Soy - tofu/tempeh/edamame

Seitan

Legumes, beans, seeds and nuts

Commercial meat substitutes - especially Morningstar Farms, Gardein, Boca, Lightlife, Tofurkey, and Field Roast (I buy the traditional products from these companies, not the newer tastes like real meat versions)

Protein powder (Garden of Life plain - unflavored and unsweetened)

Greek yogurt

Milk

Eggs

Seafood

Vegetables and grains

AnnPT77

This thread may help you identify new food sources of protein:

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

It links to a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. The things near the top are mostly meaty/fishy, but keep scrolling and you'll find plant sources (or dairy, if you eat that in addition to fish).

Personally, as a long term (46+ year) ovo-lacto vegetarian, I prefer to get protein from foods rather than supplements. (I don't think anything is wrong with supplements in theory; I just don't personally mostly find them tasty/satisfying.) It helped me to review my food log regularly, identify foods that had relatively many calories but little/no protein, and that were not super important to me for other nutrition, satiety, or taste-happiness. Those were foods I could reduce or eliminate, and replace those calories with other foods I enjoy, that better contribute to my protein goals. (That spreadsheet mentioned above was a real help, for me.) By working at that process regularly for a while, I gradually achieved the protein intake I wanted, eating things I like.

Personally, while losing weight, I shot for 0.6-0.8g protein minimum daily per pound of healthy goal weight. These days, in maintenance (at 5'5", mid-120s pounds, age 65), I have a 100g minimum for round-number simplicity (which should be close to 1gram per pound of lean body mass, in my case). I very nearly always hit it, and very often exceed it.

This is a research-based source of info about protein needs that I personally like: https://examine.com/guides/protein-intake/

Note that they link to a protein "calculator" based on that same research, near the top of the page, that will give you a grams recommendation based on body size and goals.

Personally, I think vegetarians should be getting protein on the higher side, because more of our protein sources are less well-rounded in terms of essential amino acids. It helps to vary protein sources as a vegetarian, but getting a few extra grams is IMO another good bet-hedge.

Best wishes!

tlpina82

If all you need is options of protein, it's easy.

Whey protein is by far the top dog on the protein world. A good whey isolate can easily give you between 90 and 95% protein content per 30-40 gram scoop.

If you want plant based, pick a Tri-part protein source, like Spiru-tein or V-Gain.
You'll get about 80-85% protein content over a 30-40gram scoop. More than enough for one meal.

0% fat greek yogurt generally contains 20 grams of Protein over a 200gram serving,

Eggs, particularly egg whites are great source of protein.

Seafood is great, but I am allergic, so I never really paid attention to it.

Legumes, like beans, peas, lentils etc are excellent sources of protein as well.

Tofu, Saitan etc. It's also very good.

I see 2 problems thou:

rebeccadanielprophet wrote: »

I dont know if I need 100 g protein or 130 or what but im having a hard time getting it all because i dont have meat.

1 - Protein is great, necessary... But it's not the only Macro. You need to pay attention to Carbs and Fat.
Fat and Carbs are necessary, especially for hormonal balance and energy.
An unbalanced diet can work and some people can live on it, but any Dietician worth their salt will never put you on an unbalanced diet.

2 - You need to know your calorie and Macro Requirements. That's Health 101.
I am 5'11 and nearly 190lbs under 14%BF and I am on a gain cycle. I lift heavy 4 days a week and I am on HIIT training 6 days a week... I don't need 130 grams of Protein a day.
You may not need that much.

My recommendation. Focus on nutrition as a whole, find you calorie needs and pick exercises according to the goal you have in mind.
in 3 months, you won't even recognize yourself.

rebeccadanielprophet

tlpina82 wrote: »

If all you need is options of protein, it's easy.

Whey protein is by far the top dog on the protein world. A good whey isolate can easily give you between 90 and 95% protein content per 30-40 gram scoop.

If you want plant based, pick a Tri-part protein source, like Spiru-tein or V-Gain.
You'll get about 80-85% protein content over a 30-40gram scoop. More than enough for one meal.

0% fat greek yogurt generally contains 20 grams of Protein over a 200gram serving,

Eggs, particularly egg whites are great source of protein.

Seafood is great, but I am allergic, so I never really paid attention to it.

Legumes, like beans, peas, lentils etc are excellent sources of protein as well.

Tofu, Saitan etc. It's also very good.

I see 2 problems thou:

rebeccadanielprophet wrote: »

I dont know if I need 100 g protein or 130 or what but im having a hard time getting it all because i dont have meat.

1 - Protein is great, necessary... But it's not the only Macro. You need to pay attention to Carbs and Fat.
Fat and Carbs are necessary, especially for hormonal balance and energy.
An unbalanced diet can work and some people can live on it, but any Dietician worth their salt will never put you on an unbalanced diet.

2 - You need to know your calorie and Macro Requirements. That's Health 101.
I am 5'11 and nearly 190lbs under 14%BF and I am on a gain cycle. I lift heavy 4 days a week and I am on HIIT training 6 days a week... I don't need 130 grams of Protein a day.
You may not need that much.

My recommendation. Focus on nutrition as a whole, find you calorie needs and pick exercises according to the goal you have in mind.
in 3 months, you won't even recognize yourself.

ok how much protien do i need? i weigh 126 i power lift and do gymnastics and animal movement. I want to gain muscle and more importantly strength! I find its hard to get more than 60

AnnPT77

rebeccadanielprophet wrote: »

tlpina82 wrote: »

If all you need is options of protein, it's easy.

Whey protein is by far the top dog on the protein world. A good whey isolate can easily give you between 90 and 95% protein content per 30-40 gram scoop.

If you want plant based, pick a Tri-part protein source, like Spiru-tein or V-Gain.
You'll get about 80-85% protein content over a 30-40gram scoop. More than enough for one meal.

0% fat greek yogurt generally contains 20 grams of Protein over a 200gram serving,

Eggs, particularly egg whites are great source of protein.

Seafood is great, but I am allergic, so I never really paid attention to it.

Legumes, like beans, peas, lentils etc are excellent sources of protein as well.

Tofu, Saitan etc. It's also very good.

I see 2 problems thou:

rebeccadanielprophet wrote: »

I dont know if I need 100 g protein or 130 or what but im having a hard time getting it all because i dont have meat.

1 - Protein is great, necessary... But it's not the only Macro. You need to pay attention to Carbs and Fat.
Fat and Carbs are necessary, especially for hormonal balance and energy.
An unbalanced diet can work and some people can live on it, but any Dietician worth their salt will never put you on an unbalanced diet.

2 - You need to know your calorie and Macro Requirements. That's Health 101.
I am 5'11 and nearly 190lbs under 14%BF and I am on a gain cycle. I lift heavy 4 days a week and I am on HIIT training 6 days a week... I don't need 130 grams of Protein a day.
You may not need that much.

My recommendation. Focus on nutrition as a whole, find you calorie needs and pick exercises according to the goal you have in mind.
in 3 months, you won't even recognize yourself.

ok how much protien do i need? i weigh 126 i power lift and do gymnastics and animal movement. I want to gain muscle and more importantly strength! I find its hard to get more than 60

According to the research-based "calculator" (estimator) at Examine.com, a minimum of 91 grams at your size, if your goal is muscle gain. (https://examine.com/nutrition/protein-intake-calculator/)

Or take random advice from me, or from one of the other random people who post on the forum. 😉

tlpina82

rebeccadanielprophet wrote: »

ok how much protien do i need? i weigh 126 i power lift and do gymnastics and animal movement. I want to gain muscle and more importantly strength! I find its hard to get more than 60

I would estimate 85 to 95 grams by your weight and guestimating your height between 5'2 and 5'5. (Please, correct me if I am wrong)

Meals... 4 a day. That would be a sweet spot. 4 meals split with breakfast, lunch and supper + a protein snack.
22g-24g of protein per meal is very easy to achieve.
A high protein greek yogurt gives you 25g of protein in a 200g pack.
One of my cutting meals from a few months ago was 70g Rice, 70g Beans, 2 whole Eggs, 2 Egg whites, 150g of Sweet Stem Broccoli and 6 tomatoes. (650 cals, 45g of protein)
Achieving your protein goals is very easy.

I would work on a 40-40-20 split (40% Protein, 40% Carb, 20% Fat) with a 5-8% variation rate or the carb/protein macro, but that's me. It makes it easy for me to split meals that way.

On the build side:
I do upper body on Mon, Thu and Lower Body on Tue, Fri. Always on a push an pull split, currently, I am doing occlusion to muscle failure. will keep it for 45 days.
How's your power lifting Split? How do you fit in Gymnastics and what is the Animal Movement doing for you?

Retroguy2000

According to this, it's 0.55 to 0.9 grams per pound, so 80g-100g would probably be good for you.

A recent position statement from the Academy of Nutrition and Dietetics, Dieticians of America, and the American College of Sports Medicine summarizes the evidence for numerous sports nutrition recommendations including dietary protein intake. The current data suggests that physically active individuals should consume 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound of bodyweight) regardless if the individual is a strength or endurance athlete. The upper end of that protein intake is recommended for individuals during periods of higher training frequency and greater intensity and during periods of calorie restriction to maintain muscle mass.

https://www.canr.msu.edu/news/protein_intake_for_athletes#

Noreenmarie1234

I easily get 90g even before adding the small amount of meat I eat per day. Example is...


2 tumaros wraps a day (9g protein each) 18
2 vegan protein bars (13g-20g each) 26-40
8 tbsp powdered pb (16g per 2tbs) 32
3c canned pumpkin (1g each) 3
91g broccoli 3
Veggie chips/pretzels (2-5) 5
2c almond milk throughout the day in my coffee 2g

About 90 even without anything non vegan! If you are just vegetarian it would be easy to add a container of greek yogurt with 20g, egg whites, some cheese, etc.

rebeccadanielprophet

tlpina82 wrote: »

rebeccadanielprophet wrote: »

ok how much protien do i need? i weigh 126 i power lift and do gymnastics and animal movement. I want to gain muscle and more importantly strength! I find its hard to get more than 60

I would estimate 85 to 95 grams by your weight and guestimating your height between 5'2 and 5'5. (Please, correct me if I am wrong)

Actually im 5 foot 7

Meals... 4 a day. That would be a sweet spot. 4 meals split with breakfast, lunch and supper + a protein snack.
22g-24g of protein per meal is very easy to achieve.
A high protein greek yogurt gives you 25g of protein in a 200g pack.
One of my cutting meals from a few months ago was 70g Rice, 70g Beans, 2 whole Eggs, 2 Egg whites, 150g of Sweet Stem Broccoli and 6 tomatoes. (650 cals, 45g of protein)
Achieving your protein goals is very easy.

I would work on a 40-40-20 split (40% Protein, 40% Carb, 20% Fat) with a 5-8% variation rate or the carb/protein macro, but that's me. It makes it easy for me to split meals that way.

On the build side:
I do upper body on Mon, Thu and Lower Body on Tue, Fri. Always on a push an pull split, currently, I am doing occlusion to muscle failure. will keep it for 45 days.
How's your power lifting Split? How do you fit in Gymnastics and what is the Animal Movement doing for you?

I try to do gymnatics 2 to 3 times a week and lift heavy weights 4 to 5 times a week and animal movement is just fun!