Vegans & Vegetarians! Where do you get your protein?

condoleezachiapet

Hey vegans, vegetarians, and other MFP nutrition enthusiasts,

I've noticed after logging on myfitnesspal that I'm having trouble reaching my protein minimum. Although I'm a non-dairy pescetarian, I don't have the $$ to eat seafood all the time (I'm on a college student budget). I'm eating vegan most days.

Are there any foods that you eat regularly for protein?

weightliftingdiva

100% Whole Wheat Bread
2% Milk
Nuts and nut butters, as well as natural peanut butter
Greek yogurt
Beans
Tofu

bethlaf

lentils, peanut butter, black beans

Zylahe

Quark, cottage cheese, beans, mock meat, quinoa,

Dried bans are super cheap, can be used in lots of dishes and fairly good protein.

Also look into just getting all 26 amino acids.

Some protein powders can be fairly cheap too for an extra boost.

Illona88

Nuts, nut butters, seeds, lentils, chickpeas, beans, bean burgers, spinach, wholemeal bread, wholemeal pasta, brown rice, couscous, quinoa, bulghur, potatoes, corn, peas, humous, oats, whole grain cereals, protein powders, oat milk, nut milks, soy yoghurt, tofu, "faux meats", broccoli, bananas, seitan, tempeh... Do you want me to carry on?

condoleezachiapet

Nuts, nut butters, seeds, lentils, chickpeas, beans, bean burgers, spinach, wholemeal bread, wholemeal pasta, brown rice, couscous, quinoa, bulghur, potatoes, corn, peas, humous, oats, whole grain cereals, protein powders, oat milk, nut milks, soy yoghurt, tofu, "faux meats", broccoli, bananas, seitan, tempeh... Do you want me to carry on?

*o* Are there specific meals that you make that are protein-concentrated?

bjshields

It's my understanding that we have a "protein myth" circulating -- i.e., that you don't need a ton of protein to survive, grow muscles, etc. You can also find protein in green vegetables, beans & tofu. Good luck to you! :drinker:

angelaj75

I am not vegan or Vegetarian but I cannot have whey or soy protein so I use the following protein powders as a supplement to my foods:
Dymatize Elite Egg Protein and GNC Egg Protein

I also use Paleo Protein which is egg and beef but that obviously would not be suitable for you.

Angela

condoleezachiapet

It's my understanding that we have a "protein myth" circulating -- i.e., that you don't need a ton of protein to survive, grow muscles, etc. You can also find protein in green vegetables, beans & tofu. Good luck to you! :drinker:

...Hm, true. I've never paid attention to my protein count until the website and have been just fine.

_Zardoz_

Food that's where I get mine from

condoleezachiapet

Food that's where I get mine from

:flowerforyou:

redraidergirl2009

I eat this stuff called food. Beans are a staple. Cheap.

MysteriousLdy

Soy products,legumes & greenies

lynn_glenmont

Nuts, nut butters, seeds, lentils, chickpeas, beans, bean burgers, spinach, wholemeal bread, wholemeal pasta, brown rice, couscous, quinoa, bulghur, potatoes, corn, peas, humous, oats, whole grain cereals, protein powders, oat milk, nut milks, soy yoghurt, tofu, "faux meats", broccoli, bananas, seitan, tempeh... Do you want me to carry on?

*o* Are there specific meals that you make that are protein-concentrated?

I don't think anyone has mentioned eggs, which are inexpensive and should be OK for a nondairy pescetarian (I'm assuming nondairy = nonlacto, not non-lacto & non-ovo).

As for specific meals, the list goes on forever, like the one above with the ingredients.

Some of my recent meals that should fit your requirements (although it would help if you defined "protein-concentrated," since different people have different needs, and some people regularly trot out recommendations for grams per pound of body weight or lean mass that seem to be based on studies with elite-level athletes doing heavy lifting. Personally, my minimum goal is 47 g a day, I try to hit 55, and am very happy if I make it to 70):

A salad that included about 2.5 oz of cooked white beans, about a third-cup of cooked beets. a quarter pound of tomatoes, 2 1/2 cups of salad greens, with a bit more than 2 oz of tortilla chips and mini (100 cal) container of guacamole on the side got me 16 g of protein for about 600 calories. Ditching the guacamole and boosting the amount of beans would have made it more protein-intensive for the calories.

A 10 oz bowl of lentil soup and a 3.2 oz piece of multigrain flatbread (I got mine at a casual restaurant chain, but you should be able to find something similar at the grocery store, or even make lentil soup yourself -- chop up onions, garlic, carrots, bell pepper, mushrooms, or whatever veg you like, saute in oil, add the lentils and water or broth, cook until lentils are done. 24 gram of protein for about 500 calories. Top with soy yogurt for more protein (I eat dairy, so I don't know the protein counts for soy yogurt, or what it tastes like.)

Tofu & veggie stir-fry over brown rice with Bragg's amino acids (instead of soy sauce). I buy mine at local vegan-friendly carry-out, but based on my estimate that it uses 6 oz of extra firm tofu, 2 cups of cooked brown rice, and about three-quarter cup of cooked veggies, with ginger, garlic, a little oil, and about half a tablespoon of Bragg's, I'm getting 31 grams of protein for 680 calories.

A can of cooked white beans mixed with a 3.75 oz tin of sardines packed in hot sauce (look for sales on canned sardines; I occasionally find them for $1). 36 g of protein for 369 calories. (I also had an apple, for another 54 calories, but no protein.)


Having a glass of soymilk with any of these meals would boost the protein counts. (I'm not sure of the exact count, because I mostly drink dairy milk and almond or almond-coconut milk, but almond milk isn't a very good protein source.)

condoleezachiapet

@lynn_glenmont amazing advice. thanks!

Nimroth

Love this site for protein info: http://www.nomeatathlete.com/vegetarian-protein/

My protein comes from eggs, dairy (cheese/cottage cheese and milk), yogurt, nuts and seeds (almonds and hemp seeds mainly), beans, limited quorn (I don't really like it), very occasional fish (like once every 2 weeks), peas (raw mange tout are a great snack). I also drink a protein shake daily (and 2 on workout days) but my protein goal is relatively high I think, because I'm following a weightlifting programme.

I think my diary is open if you want to have a nosy

mgallop1

bump because i'm terrible at this too!

steffipaulina

I personally don't think you need to watch your protein intake unless you are trying to build muscle.

FatFreeFrolicking

I'm not vegetarian but eggs, kidney beans, chick peas, white beans, black beans, lentils, tofu, tempeh, spinach, broccoli, greek yogurt, cheese, nut butters, nuts, seeds.

ModQuad

Vegetarian:
Greek yogurt
Cottage cheese
Eggs
Egg whites

Vegan:
Tofu

I try to chose carbohydrates like beans and quinoa that are high in protein, but I avoid considering them the "protein" component of my balanced meals. Same with fats like nuts, seeds, and nut/seed butters. I might just add a little less tofu or greek yogurt to a dish that has a protein rich fat or carb.

You can find protein supplements that are vegan friendly. Whey protein is dairy based but there are hemp protein powders and other nut/seed based options.

ffargynnig

Your a fish eater so canned Tuna is your "bread and butter" Its CHEAP! and has lots of protein!

MinMin97

Trader Joe's sprouted rye bread has some great macros and protein.
Hemp protein powders

PinkDeath616

GMO free/Vegan Protein Powder and Tofu, Organic beans, nuts/seeds, and dairy free (usually coconut or almond) greek yogurt.

MorgueBabe

Peanut Butter
Seitan
Beans
Pea Protein
Eggs

Courage1895

Superfoods like Hemp but also beans and almond milk are extremely helpful towards reaching my protein goal as a vegan 99% of the time.

liftsforchocolate

Not vegan but:

-hemp protein
-hemp, chia seeds
-pea protein powder
-spinach/kale
-edamame
-nuts, nut butters
-bee pollen has some
-greek yogurt
-cottage cheese
-whey
-quinoa
-oatmeal

Tanya949

I personally don't think you need to watch your protein intake unless you are trying to build muscle.

Protein is important for satiety... feeling full. Eat a low protein diet, you will feel hungry all the time and overeat.

I eat eggs, nuts, nut butters, beans, lentils, quinoa, chia seeds, Vega protein powder (plant based) and dairy (yogurt, cheese).

gigglesinthesun

I eat a lot of Dhal (Indian Lentil Curry) and various bean chillies and I often add a can of beans or chickpeas to my salads

lynn_glenmont

I personally don't think you need to watch your protein intake unless you are trying to build muscle.

Protein is important for satiety... feeling full. Eat a low protein diet, you will feel hungry all the time and overeat.

Protein is also important for your body to function even if you aren't trying to build muscle. Parts of you are wearing out and need to be rebuilt or replaced constantly. and protein is vital for that.

According to the National Academies of Science, “all enzymes, membrane carriers, blood transport molecules, the intracellular matrices, hair, fingernails, serum albumin, keratin, and collagen are proteins, as are many hormones and a large part of membranes. Moreover, the constituent amino acids of protein act as precursors of many coenzymes, hormones, nucleic acides, and other molecules essential for life.” http://www.nap.edu/openbook.php?record_id=10490&page=590

The RDA is 0.8 g of protein per kilogram of body weight. (To convert from pounds to kilograms, divide by 2.2.)

Whoops. Just did my own math, based on that formula, and I need more protein! I had been thinking I was doing good by beating the RDA of 46 g for adult women, but that would only meet the .8 g/kg recommendation for someone who weighs 126.5 pounds. It's hard to believe that 126.5 pounds is the average actual weight of U.S. women. It must be based on what would be the average healthy weight of U.S. women.

fitfreakymom

learning to go vegetarian

meatless meat

peanut butter

protein powder

salad

wheat

some dairy ( lactose intolerant ) need to try to avoid milk and mozza cheese ect

egg whites

nuts

Ophidion

http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf

http://www.22daysnutrition.com/blog/2013/05/01/15-vegan-sources-of-protein-soy-free-and-gluten-free-too/

Protein supplements.