Vegetarian recipe ideas 🌱

npatel160
npatel160 Posts: 233 Member
in Recipes
How do you get your protein being vegetarian? I don’t like eggs of peanut butter :/

Replies

  • matkeyzer
    matkeyzer Posts: 1 Member
    Tofu, Tempeh, Soybeans, Black Beans, Kidney Beans, Chickpeas, Quinoa, Peas, Protein shakes, Edamame, Yoghurt, Granola.

    Any of the Quorn products at the supermarket (processed high protein vegan meat replacements).

    There are so many options for high protein for lacto-vegetarians or vegans.

    Be mindful of B12 and Iron levels, and look at daily supplementation if you're new to being a vego.
  • AnnPT77
    AnnPT77 Posts: 34,584 Member
    Tofu, tempeh, seitan, all kinds of beans/legumes, edamame. Pasta or "rice" made from beans, peas, soybeans. As add-ins for flavor, peanut butter powder (defatted), miso, and nutritional yeast.

    If you eat grains or equivalent, choose ones with relatively more protein, such as quinoa (though I don't consider grains a super great protein source, personally).

    Nuts are kind of a poor protein sources, including peanut butter - more calories from fat than from protein.

    Some veggies have surprising amounts of protein per calorie (broccoli, spinach) though less essential amino acid (EAA) complete. Find those in this thread (scroll past the meaty/fishy stuff at the top of the linked spreadsheet, plant sources are in there). Even some fruits have a little protein.

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

    In general, seek at least a little protein in most foods you eat, choosing foods you enjoy that have some, over foods that have none. Little bits through the day - in addition to "big protein" foods at each meal - can really add up. Look for breads with more protein, snacks with more protein, etc.

    Personally, I also eat quite a bit of dairy, much but not all of it low or non-fat . . . but I know some people are lactose intolerant. For me, though, nonfat plain Greek yogurt is a staple food (as an ingredient, mixed with frozen berries and chocolate peanut butter powder as a dessert, in my oatmeal, as a sour cream substitute on top of chili or enchiladas or things like that). Also, lowfat cottage cheese (I haven't found a nonfat brand I like), other calorie-efficient cheeses, hot skim milk in my coffee (frothed!), etc.
  • npatel160
    npatel160 Posts: 233 Member
    Wow I am screenshooting this for reference. Thank you so much for all the great tips

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