The dreaded protein question

rjdunn87

Hi everyone. I'm sure this has been discussed before, but I went back a few pages and didn't see anything so I thought it couldn't hurt to bring it up again.

I was wondering if any of you lovely fellow vegans have any tips, great recipe ideas, or secret protein-packed vegan food to share. I'm finding I'm having a hard time meeting my macro goals based on how MFP has them set, which I hear over and over again is actually on the low end for the amount of protein you should be getting. I feel like such a stereotypical vegan!

I'm finding that most of the higher protein foods that I eat also tend to be high in fat, so I end up going over my fat macro and I'm really trying to be more conscious of that. My diary is open if anyone wants to take a look.

FlaxMilk

Someone posted this recently: http://www.nomeatathlete.com/homemade-energy-bar-recipe and I'm in love. I've had it as banana bread for breakfast with jam and vegan butter, and I am working on a batch of black bean cocoa bars now. (Black beans, pumpkin protein powder, cauliflower as binder, dates as the fruit, stevia because I couldn't get the brown rice syrup open, a bit of flax and chia and water, oatmeal.) I wouldn't eat the black bean bars straight, but they are great heated with strawberries on top.

Chocolate Covered Katie's recipes incorporate a lot of legumes/beans.

You can grind things like rice and beans or even just beans into flour and make pancakes. Try making your gravies with things like besan flour.

coccodrillo72

I eat a minimum of 150g of protein daily, but many days I reach 180g without using protein powders, bars and so on.

Currently hemp-fu is my favorite protein source. It's like tofu but made with hemp seeds, and hemp is one if not the most complete vegan protein source available. Also low in fat and high in fiber.

As you probably know almost all vegan protein sources are low in one or more amminoacids and that limits protein synthesis. That is why you have to combine different protein sources each day: rice and peas, pasta and beans and so on. Up until a few years ago it was recommended to combine different sources during each meal but new studies seem to suggest that it should be enough to eat a variety of different protein sources during the course of the day. Still, many traditional recipes have the perfect protein balance, so I'd still prefer to have a balanced meal, besides you never know what your next meal will consist of :-)

Beans are great for your health (all kind) and very low in fat. Many authors claim that beans should be the main protein source in a vegan diet.

Soy is really good (tofu, tempeh, milk) but according to new studies you should probably limit to no more than 3-5 servings a day:
http://nutritionfacts.org/video/too-much-soy-may-neutralize-plant-based-benefits/
http://nutritionfacts.org/video/how-much-soy-is-too-much/
(in the "source cited" section you can find the actual studies)

I would also avoid highly processed food like Textured or texturized vegetable protein (TVP).

Seitan is another favorite of mine: high in protein, very low in fat and calories. Just add another protein source to be safe, if you don't know what you'll have in the other meals (beans, of course, are a perfect choice).

Flaxseed is certainly not a primary source but it's so good for your health that you should add a few teaspoons to your smoothies, dressing or dips. I also love nutritional yeast in dips and dressing, and it is 50% protein.

OneImaginaryGirl

This is a great post - I am also struggling to hit the protein macro. Also, I struggle with a carb addiction, so I am trying to find a low carb, high protein diet. The problem is that beans/legumes tend to have high carbs too.
UGH. I am really having a hard time with this.

FlaxMilk

This is a great post - I am also struggling to hit the protein macro. Also, I struggle with a carb addiction, so I am trying to find a low carb, high protein diet. The problem is that beans/legumes tend to have high carbs too.
UGH. I am really having a hard time with this.

You will likely not have the same struggle with legume carbs that you do with grain carbs. The fiber and protein will make them more satiating and other than peanuts, most of them are just not as tasty as things like french bread.

rjdunn87

I eat a minimum of 150g of protein daily, but many days I reach 180g without using protein powders, bars and so on.

Currently hemp-fu is my favorite protein source. It's like tofu but made with hemp seeds, and hemp is one if not the most complete vegan protein source available. Also low in fat and high in fiber.

As you probably know almost all vegan protein sources are low in one or more amminoacids and that limits protein synthesis. That is why you have to combine different protein sources each day: rice and peas, pasta and beans and so on. Up until a few years ago it was recommended to combine different sources during each meal but new studies seem to suggest that it should be enough to eat a variety of different protein sources during the course of the day. Still, many traditional recipes have the perfect protein balance, so I'd still prefer to have a balanced meal, besides you never know what your next meal will consist of :-)

Beans are great for your health (all kind) and very low in fat. Many authors claim that beans should be the main protein source in a vegan diet.

Soy is really good (tofu, tempeh, milk) but according to new studies you should probably limit to no more than 3-5 servings a day:
http://nutritionfacts.org/video/too-much-soy-may-neutralize-plant-based-benefits/
http://nutritionfacts.org/video/how-much-soy-is-too-much/
(in the "source cited" section you can find the actual studies)

I would also avoid highly processed food like Textured or texturized vegetable protein (TVP).

Seitan is another favorite of mine: high in protein, very low in fat and calories. Just add another protein source to be safe, if you don't know what you'll have in the other meals (beans, of course, are a perfect choice).

Flaxseed is certainly not a primary source but it's so good for your health that you should add a few teaspoons to your smoothies, dressing or dips. I also love nutritional yeast in dips and dressing, and it is 50% protein.

Thanks for this--hemp-fu sounds really interesting! Where do you find it? I don't recall seeing it at my Whole Foods, although I haven't been looking for it exactly.

OneImaginaryGirl

This is a great post - I am also struggling to hit the protein macro. Also, I struggle with a carb addiction, so I am trying to find a low carb, high protein diet. The problem is that beans/legumes tend to have high carbs too.
UGH. I am really having a hard time with this.

You will likely not have the same struggle with legume carbs that you do with grain carbs. The fiber and protein will make them more satiating and other than peanuts, most of them are just not as tasty as things like french bread.

I do eat legumes... just added sprouted mungbeans.... but I still crave something crunchy/salty as a snack and no bean or veggie does it. Pickles somewhat do, but it's just not the same....

coccodrillo72

Thanks for this--hemp-fu sounds really interesting! Where do you find it? I don't recall seeing it at my Whole Foods, although I haven't been looking for it exactly.

I'm sorry but I live in Italy, I get it from a local company, so I guess you'll have to seach elsewere: a quick google search shows a few good reviews of Living Harvest "hemp tofu", maybe you could try that.

FlaxMilk

This is a great post - I am also struggling to hit the protein macro. Also, I struggle with a carb addiction, so I am trying to find a low carb, high protein diet. The problem is that beans/legumes tend to have high carbs too.
UGH. I am really having a hard time with this.

You will likely not have the same struggle with legume carbs that you do with grain carbs. The fiber and protein will make them more satiating and other than peanuts, most of them are just not as tasty as things like french bread.

I do eat legumes... just added sprouted mungbeans.... but I still crave something crunchy/salty as a snack and no bean or veggie does it. Pickles somewhat do, but it's just not the same....

Have you tried roasted and salted chickpeas?

OneImaginaryGirl

This is a great post - I am also struggling to hit the protein macro. Also, I struggle with a carb addiction, so I am trying to find a low carb, high protein diet. The problem is that beans/legumes tend to have high carbs too.
UGH. I am really having a hard time with this.

You will likely not have the same struggle with legume carbs that you do with grain carbs. The fiber and protein will make them more satiating and other than peanuts, most of them are just not as tasty as things like french bread.

I do eat legumes... just added sprouted mungbeans.... but I still crave something crunchy/salty as a snack and no bean or veggie does it. Pickles somewhat do, but it's just not the same....

Have you tried roasted and salted chickpeas?

Yes... didn't like them.

njitaliana

I ate 1 cup beans with lunch and again with dinner every day when doing a total vegan diet. It kept my protein where it should be.