Vegetarian need more protein?

shaybethxo

Hey, I've been vegetarian (pescatarian for a while, and occasionally am forced to eat fish by my mother!) for a year now and I've struggled getting protein.

Any suggestions as to what I can eat to increase my protein? Thanks

micheleb15

Edamame, greek yogurt, lentils, beans, nut butters, tofu, brown rice, quinoa, milk, etc.

dellaquilaa

I'm a vegan, and I never worry about protein. For your body to survive and thrive, you really only NEED 5% of your total calories to come from protein...you can get that much easily through spinach and potatoes alone.
(I know noone on this silly website wants to believe that you can actually live on that little protein - but that's been the official lower limit of intake for at least 50 years. People on here have just been brainwashed into thinking they need more of everything than they actually do...that's why we're all in this situation to begin with)

Carnivor0us

I'm a vegan, and I never worry about protein. For your body to survive and thrive, you really only NEED 5% of your total calories to come from protein...you can get that much easily through spinach and potatoes alone.
(I know noone on this silly website wants to believe that you can actually live on that little protein - but that's been the official lower limit of intake for at least 50 years. People on here have just been brainwashed into thinking they need more of everything than they actually do...that's why we're all in this situation to begin with)

Hahaha, 5% protein? 10% is too low. You might be able to live on that much, but you sure as hell won't be able to thrive. Good luck with that.


OP- Chia seeds and greek yogurt are good sources of vegetarian protein. Also consider peas and eggs.

BenjaminMFP88

I'm a vegan, and I never worry about protein. For your body to survive and thrive, you really only NEED 5% of your total calories to come from protein...you can get that much easily through spinach and potatoes alone.
(I know noone on this silly website wants to believe that you can actually live on that little protein - but that's been the official lower limit of intake for at least 50 years. People on here have just been brainwashed into thinking they need more of everything than they actually do...that's why we're all in this situation to begin with)

Yes, your body may only "need" 5% protein, but were talking bare minimum for essential healthy living. Proteins break down into essential and non essential amino acids which are responsible for about a million functions in the human body. Giving your body the bare minimum is like always driving a vehicle on a half gallon of gasoline, just enough to start and get you to your destination, but not a drop more.

Protein is a very healthy form of calories which is partially responsible for making you feel full, boost numerous body functions one of which is muscular growth. Ideally, it is recommended to eat roughly 0.8-0.1grams per 1lb of lean body mass....substantially more then 5% of yoru total calories. This puts most peoples protein macros between 20-40% or your calories.

Most vegetables, beans, nuts, dairy products will easily help you fulfill your protein goals. If not, then you can look into some vegetarian based protein powders based on soy and eggs.

Mcgrawhaha

im not a vegetarian, i eat animals! that being said... yummy... greek yogurt! pretty high in protien!!!

BenjaminMFP88

that's why we're all in this situation to begin with)

And I would argue that "we" are all in the situation to begin with because most of are calories are coming from fats can carbs instead of more proteins.

dellaquilaa

I'm a vegan, and I never worry about protein. For your body to survive and thrive, you really only NEED 5% of your total calories to come from protein...you can get that much easily through spinach and potatoes alone.
(I know noone on this silly website wants to believe that you can actually live on that little protein - but that's been the official lower limit of intake for at least 50 years. People on here have just been brainwashed into thinking they need more of everything than they actually do...that's why we're all in this situation to begin with)

Hahaha, 5% protein? 10% is too low. You might be able to live on that much, but you sure as hell won't be able to thrive. Good luck with that.


OP- Chia seeds and greek yogurt are good sources of vegetarian protein. Also consider peas and eggs.

Lol exactly - people don't want to believe the truth when it's less convenient for them. But here you go, this talks about actual protein requirements and a plant-based diet. It also points out that the USDA developed their 15% protein guidelines based on incorrect information observed from rats - who need more protein than humans because they mature at a much faster rate than we do. The meat and dairy industry latched onto that in the 50s and perpetuated the flawed theory as a way to promote their products.

http://www.drmcdougall.com/misc/2007nl/apr/protein.htm

gmthisfeller

Quinoa is one of the few vegetables that provides a complete protien. If you like rice you may well like quinoa. You cook it like rice. You can flavor it like rice, too: curry, tomato sauces, etc.

Mcgrawhaha

Quinoa is one of the few vegetables that provides a complete protien. If you like rice you may well like quinoa. You cook it like rice. You can flavor it like rice, too: curry, tomato sauces, etc.

mmmmm i like a bed of shredded lettuce, topped with quinoa, then all sorts of avacado, tomato, and salsa, and chopped up chicken... yum!

skinnyplz24

quinoa, brown rice, dark leafy greens, yogurt, cheese, milk, eggs, beans, veggie burgers, tofu, sprouted seeds, nuts, (you said youre vegetarian-- not vegan, so it really shouldnt be too hard to get protein, Im not sure what your problem is exactly)

twixlepennie

Hey, I've been vegetarian (pescatarian for a while, and occasionally am forced to eat fish by my mother!) for a year now and I've struggled getting protein.

Any suggestions as to what I can eat to increase my protein? Thanks

How much protein are you averaging daily right now and how much higher do you want it to go? I'm a flexitarian and during the week I usually don't eat meat or dairy. On those days I average between 45-55 grams of protein from beans, whole grains, nuts and seeds and then from veggies and fruit.

foodiscomplicated

I'm a vegan, and I never worry about protein. For your body to survive and thrive, you really only NEED 5% of your total calories to come from protein...you can get that much easily through spinach and potatoes alone.
(I know noone on this silly website wants to believe that you can actually live on that little protein - but that's been the official lower limit of intake for at least 50 years. People on here have just been brainwashed into thinking they need more of everything than they actually do...that's why we're all in this situation to begin with)

This!