Vegetarian-friendly sources of protein

Linnaea27

Hi all,

I am mostly vegetarian and need to find ways to increase my protein intake. I occasionally will eat fish, and if visiting relatives, will sometimes have other meats, but as a general rule I rarely eat meat. I do have all the non-meat sources of protein I can think of (eggs, dairy, legumes, whey protein) in my diet already but somehow never eat enough protein. Perhaps what I lack is time to cook recipes with these things that I like and can have easily available in my busy days, or ideas for how to use such ingredients to get lots of protein every day.

I know not everyone will agree with my food choices/beliefs, but I plan to continue avoiding meat much of the time for the long term as a personal preference. So ideas that help with upping protein intake without meat are what I'm looking for!

Any suggestions?

P.S. If you have a look at my diary, please go back to last week-- I was visiting family over the weekend/early this week, as well as having leftover goodies from parties in the house lately, so what I've eaten for the last several days isn't representative of my normal diet.

Thanks!

bcattoes

Grains can be a protein source as well. Also, you might check out Seapoint Farms dry roasted edamame - 14g protein per 30 g serving.

_John_

beans (including soy), tofu, cruciferous veggies, and some grains (as well as what you already mentioned).

Rocbola

Greens, beans, lentils, seeds, nuts, really any whole plant food has protein in it.

shano25

Check out No Meat Athlete and also Brendan Brazier (Thrive/Vega) online. They've got great information.

rivka_m

Seitan is surprisingly easy and packs a lot of protein. The recipe I use (Smoky Seitan from Vegan Diner) steams it for an hour but the actual hands-on time is 10 minutes so you can do other things while it steams.

dlkingsbury

i am the same as you - rarely eat meat, but do have it on occassion. i love greek yogurt so i have that daily. also, almond milk with added protein and fiber. peanut butter (in moderation since its high in calories). veggie burgers with a slice of cheese. tempeh. i don't love tofu but i just bought some and am going to find a way to like, or at least tolerate, it. quinoa.

edited to add that i just had a think thin brownie crunch protein bar (20 grams) and it was one of the first protein bars i've tried that i actually liked!

Linnaea27

Grains can be a protein source as well. Also, you might check out Seapoint Farms dry roasted edamame - 14g protein per 30 g serving.

Just bought some toasted soynuts (soybeans)-- very similar to/the same as what you're referring to. They are delicious! Thanks for the suggestion!

Linnaea27

Check out No Meat Athlete and also Brendan Brazier (Thrive/Vega) online. They've got great information.

I did-- and found this excellent post/article on No Meat Athlete on this very issue: http://www.nomeatathlete.com/where-vegetarians-get-protein/

Linnaea27

dkingsbury, thanks! The almond milk is definitely something I'd like to try. I'm not really a fan of tofu either, but try finding sweet and sour baked tofu recipes-- those improve it hugely (and tofu prepared that way is delicious in an Asian-flavored pasta salad type dish).

vellablu

I use About Time Vegan Protein Powder, in chocolate. It's not the best tasting thing in the world, but it's way more natural than most proteins powders out there. You get used to the taste after the first few times but I've learning to makes some great tasting shakes, mug cakes and delicious treats with it.

Also, check out my diary. I'm a pescetarian. I've recently upped my protein and have mostly well over 100g a day!

TheGymGypsy

You can get a protein powder to put in smoothies. As a vegetarian your options are pretty unlimited since you can take whey. If you're interested in a plant based protein powder check out Vega, Garden of Life, or Plant Fusion. Those are my 3 faves.

kerricus

You seem to be filling up on carbs. Cut down on some of the breads/muffins and replace with good protein sources like Greek yogurt, tofu, and seitan. Make protein the base of your meals.

Stir fry and curries are an excellent way to get a lot of veggies and protein at the same time.

You can join the group Happy Herbivores. Lots of helpful people there.

leggup

Vegetarian items that I have eaten in the past few days and their grams of protein:
-Dr. Mcdougall's - Vegan Split Pea Soup With Barley: 260 calories, 14 g protein
-Morningstar Farmss - Chipotle Black Bean Burger: 190 calories, 17 g protein
-Meatless Select - Fishless Tuna small can: 125 calories, 15 g protein
-Cedar Lane - Spinach Quinoa Cake, 4 cakes: 200 calories, 12 g protein
-Skotidakis - Jalapeño Greek Yogurt Dip-probiotic, 6 Tbsp: 150 calories, 9 g protein

I bring my lunch to work with me every day, so I really like pre-packaged protein, like a veggie burger smothered in salsa and eaten with a fork, or soup made more filling by crumbling tofu into it.

Linnaea27

I use About Time Vegan Protein Powder, in chocolate. It's not the best tasting thing in the world, but it's way more natural than most proteins powders out there. You get used to the taste after the first few times but I've learning to makes some great tasting shakes, mug cakes and delicious treats with it.

Also, check out my diary. I'm a pescetarian. I've recently upped my protein and have mostly well over 100g a day!

I guess I really ought to say I'm a pescetarian, as well! Thanks for offering your food diary for me to look at-- I will.

Linnaea27

You can get a protein powder to put in smoothies. As a vegetarian your options are pretty unlimited since you can take whey. If you're interested in a plant based protein powder check out Vega, Garden of Life, or Plant Fusion. Those are my 3 faves.

I actually do often use a whey protein powder, thanks! I tried some of the vegetable-based ones and didn't like the taste, so I'm currently working on a can of goat milk whey protein (which seems to be easier on the digestion than the cow's milk whey protein I had before).

Linnaea27

You seem to be filling up on carbs. Cut down on some of the breads/muffins and replace with good protein sources like Greek yogurt, tofu, and seitan. Make protein the base of your meals.

Stir fry and curries are an excellent way to get a lot of veggies and protein at the same time.

You can join the group Happy Herbivores. Lots of helpful people there.

I'll look into that group, thanks.

I usually eat a lot more Greek yogurt than I have been for the last week or so-- I guess I got a little tired of it.

Definitely experimenting with various vegetable recipes now. . . it's easy for me to eat too much bread since my fiance exists happily on way too many carbs (far more than I do) and it's just there. . . ugh. I guess I ought to be more conscious about this.