Vegans & Vegetarians! Where do you get your protein?
Replies
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Nuts, beans, tempeh, tofu, quinoa...0
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I guess it mostly depends on your preferences. This works for me:
I like to eat about 100 grams of protein a day.
If I make a seitan loaf on the weekend I usually meet my macros. I have a baked seitan recipe that has fresh ginger, garlic, thyme, sage, braggs, nutritional yeast and fried onions in it and it's baked... Message me for the recipe if you're interested.
Then I supplement with nutritional yeast, chili, curried lentil soup, broccoli, kale, a few nuts and buffalo tofu:)
I find that sometimes I am too lazy to prepare the seitan and tofu, at those times I do go out for sushi or I buy greek yogurt or eat other vegetarian sources of protein . Another option, though, is to buy processed vegan foods or make shakes with a vegan protein powder (gag!).
Hope this helps:)0 -
Soy, seitan, tempah.0
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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.
http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein
Also another great thread about protein intake...
http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake0 -
Legumes and whole grains. There's no reason why protein should be a problem.0
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A very interesting thread about the RDA recommendations for protein...
http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein
Also another great thread about protein intake...
http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake
Bookmarked. Great links! Thanks.0 -
Bump0
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Food that's where I get mine from
What a wonderful, supportive and informative answer. Cudos.0 -
Green vegetables usually have high amounts of protein as do nuts seeds and a lot of grains such as lentils, soy & pinto beans. Quorn products are made from protein too.
I also have a hemp protein powder if I feel I haven't had enough or on days I go to the gym. Oatbran also has more protein in it than normal oats, and fills you up for longer. Sometimes I blend an avocado with the oatbran and as avacado scan have up to 10g of protein in them it's a good start to your protein goal.0 -
Nuts, beans, seeds, tofu, soy milk, almond milk, veggies. I've been doing this (vegan) for like two weeks and any cravings I had are gone. I'm going to get some nutritional yeast next check and see if it really does taste like cheese!0
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yoink0
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Also a pescatarian. Greek yogurt, nut butters, whey, soy milk, tofu,and Obviously fish but I know what you mean about the budget issue!!0
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I load up on (and love!) lentils, chickpeas, beans (particularly black), and granola. That's in addition to a serving of Greek yogurt every day and fish three times per week. I'm almost always over my MFP protein target. Good luck to you!0
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Where do you get your protein? Plants! Where do you get Iron? Plants! Where do you get your Calcium? Plants!
http://youtu.be/Tc8TrchWeO00 -
I am vegetarian, and I eat beans, tuna, (any other fish is fine), greek yogurt or any other yogurt, low sugar and calorie protein shakes and bars, potato bread (3 grams per slice), milk, cheese, protein enriched foods, muscle milk.0
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I'm not Vegan or Vegatarian but I am allergic to soy and dairy and have two vegan protein powders that I use to get my protein in which are fairly cheap and good quality
MRM Veggie protein (20 grams of protein per scoop)
Genuine health double chocolate (also 20 grams of proteing per scoop)
Both are vegan and free of dairy and soy and gluten as well, I usually mix mine with almond or coconut milk
also another cheap form of protein that packs a punch is tuna ... good luck0 -
I put a handful (25 or so) almonds in a little dish for evening nibbling. Nut butters are also a good protein source. Make sure you measure out each serving! Lots of calories!
Cottage cheese, beans, protein powders, you can also make yourself a nice protein bar at home!
My Homemade Protein Bar
1 Cup Rolled Oats
1 Cup organic Spelt Flour
1 Cup Puffed Brown Rice Cereal
1/4 Cup Protein Powder or more depending on how much protein you want!!
4 Tablespoons Cocoa Powder
1/2 Cup Currants (or any dried fruit
1/2 Cup Ground Nuts (I use walnuts)
1/2 Tablespoon cinnamon
Mix all of the above together very well!
In a small saucepan over low heat, very slowly mix together the following:
1/4 Cup honey
1/3 Cup nut butter (any type)
2 teaspoons vanilla
MIx with dry ingredients and add about 3/4 cup hot water very slowly until the dough sticks together but is not too sticky. Knead together a few minutes to get rid of air pockets. Roll into a loaf or just make into any shape you want. I make it into bars. Add together the calories in all ingredients and divide by how many portions you make. There you have it!! Refrigerate for 10 hours and you can slice your loaf really easy! Keeps for a long time in the refrigerator but I love this so much it won't last long
I put a handful of almonds in the food processor and crush them. Then I roll my finished product in this!0 -
Quinoa (complete protein)
Legumes/brown rice combo
Pepitas (pumpkin seeds) - not a complete protein, but pretty darn high in protein per serving, other seeds, nuts & nut/seed butters
Soy
Hemp hearts
Vegetables (they can vary in protein, but some are higher than others)0 -
I put a handful (25 or so) almonds in a little dish for evening nibbling. Nut butters are also a good protein source. Make sure you measure out each serving! Lots of calories!
Cottage cheese, beans, protein powders, you can also make yourself a nice protein bar at home!
My Homemade Protein Bar
1 Cup Rolled Oats
1 Cup organic Spelt Flour
1 Cup Puffed Brown Rice Cereal
1/4 Cup Protein Powder or more depending on how much protein you want!!
4 Tablespoons Cocoa Powder
1/2 Cup Currants (or any dried fruit
1/2 Cup Ground Nuts (I use walnuts)
1/2 Tablespoon cinnamon
Mix all of the above together very well!
In a small saucepan over low heat, very slowly mix together the following:
1/4 Cup honey
1/3 Cup nut butter (any type)
2 teaspoons vanilla
MIx with dry ingredients and add about 3/4 cup hot water very slowly until the dough sticks together but is not too sticky. Knead together a few minutes to get rid of air pockets. Roll into a loaf or just make into any shape you want. I make it into bars. Add together the calories in all ingredients and divide by how many portions you make. There you have it!! Refrigerate for 10 hours and you can slice your loaf really easy! Keeps for a long time in the refrigerator but I love this so much it won't last long
I put a handful of almonds in the food processor and crush them. Then I roll my finished product in this!0 -
How many nut butters are out there? I have intolerances to peanuts, almonds, sunflower seeds, and cashews. What's left? Tahini? Can I use that in place of peanut butter in homemade protein bars?0
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How many nut butters are out there? I have intolerances to peanuts, almonds, sunflower seeds, and cashews. What's left? Tahini? Can I use that in place of peanut butter in homemade protein bars?0
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Great amd sensible advice-thanks!0
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