Vegan protein

thezzz

I've been either vegetarian or vegan for nearly 30 years. I recognize that eggs and dairy are a slippery slope for me, so in my quest to lose weight, I am going back to vegan.

My problem: I'm having a really hard time eating enough protein without incorporating at least eggs into my diet. For my size and activity level and weight loss goals, ideally I should be eating 70 grams of protein a day. I can only eat so many beans.

Protein powders are okay, but I prefer to not be doing a shake every day.

Any brilliant suggestions?

shmerek

As a vegetarian I can attest to the difficulties in getting enough protein during a caloric deficit. I think protein powders are a great option, and they come in many vegetarian options: hemp, rice, pea, soy and combinations as well. Chuck in some nice fruit like blueberries and what have you in the mix with some almond milk and you have a delicious snack. May I ask why the aversion to having a shake?

Thezestiest

Try Quinoa, lentils, tofu, and nut butters! I'm not a vegetarian or vegan, but I'm trying to explore alternate sources of protein and eat less meat.

IllustratedxGirl

If you are interested in protein bars, try Lenny and Larry's muscle brownie. The triple chocolate and cookies and cream are both so good!! Vegan, non-GMO and 20 grams of protein per brownie. Right now they have a box of 12 on sale on their site for $20

I'm in the same situation as you, actually. I'm at about 70 grams but trying to get higher while lowering my carb intake. Feel free to check out my diary (ignore last weekend because I was at a music festival and couldn't log everything due to shotty internet and a constantly dying phone).

I'm thinking of incorporating a chia seed smoothie and adding other super foods such as spurlina, acai, blueberries, maca, cacao, hemp seeds, and flax seeds

I'm also incorporating 1/4 cup of almonds in to my snack routine... It's not much but it's something

IllustratedxGirl

Also, I'm going to start making Seitan. I try to avoid the whole fake meat thing, but I recently went to a workshop on Seitan and I was amazed! It looks so easy to make, it's delicious, and it's not nearly as processed as tofu

I should also mention I'm a vegan as well

kaseyr1505

Vega is a vegan protein powder (IIRC). It's a little expensive, but it's pretty well liked. They also have bars. I know you said you didn't want a shake, but sometimes it's helpful to know a brand out there.

hrhboo

Edamame is delicious to snack on and has 17g of protein and 190 cals per 1 cup serving. I like to toast it in the oven for a portable crunchy snack. Sprinkle with a tablespoon of sesame seeds for an additional couple of grams of protein.

JoeyFrappuccino

Legumes are really where it's at. Soybeans in particular are where I get a lot of my protein, whether whole or as tofu. Peanut butter is great too since I usually have a harder time hitting my fat goals than protein, and it has plenty of both. After legumes I'd have to recommend seeds, particularly almonds, quinoa, chia and flax. Some vegetables, oats and particularly nuts are good sources as well. You'll have to find what works best for you, many people won't touch tofu (or any soy at all) and I rarely eat vegan "meat" despite them being loaded with protein.

thezzz

Yeah...soy is out on a regular basis, as there is breast cancer in my family history, so I eat it sparingly. I have a protein powder that I like...Juvo...but I just don't want a shake every day. I often like a warm breakfast, and my lunches and dinners are often brought and eaten during my work day (I have an odd schedule) so a shake during mid-day doesn't always work.
I'm allergic to wheat, and can only eat it on a rare occasion, so Seitan is out, as are a lot of the bars that have a higher protein content, as they usually contain wheat, spy, or peanuts
I wish Lenny and Larry's would make those brownies and cookies gluten free, as they are tasty.

I use casher butter or sunflower butter, but they are so high in fat, I eat them sparingly (try for no more than 1 serving a day) because I like avocados and coconut oil and prefer to get my fats that way.

I do eat almonds every day. Again, really trying to keep my fats in check, so I don't want to overdue the nuts either.

I know, I'm difficult. Try being me. haha

JoeyFrappuccino

If you like a warm breakfast, you might try mixing some protein powder in with a cup of oats, which has 10 grams of protein and 1 gram of saturated fat at 300 calories. If you're regularly too high in fats and too low in protein, I would try cutting out the nut butters and oils and replacing them with something with a higher protein:fat ratio. I don't usually use oils unless I'm under on my fats, but I don't often cook complex meals. You might try changing up your cooking style to favor foods that don't require oil to cook, or invest in some non-stick pans to free up calories that can be used on more protein-heavy food.

thezzz

never thought of throwing protein powder into my oatmeal. Thanks!

Eleonora91

If you really care about your protein, you need to plan your meals carefully. I'm a vegetarian, so I can also eat dairy, but considering that regular cheese and yogurt will easily put me over my fats limit, I try not to rely on them too much to increase my protein intake.
I usually start the day with peanut butter, you could add some protein powder to a fruit and soy milk shake. Regular milk would have more protein, but I think you can find some decent protein sources in soy yogurts and milk.
Then I usually have seitan+lentils for lunch, or really any high protein vegetarian substitute and legumes. You could also try tofu with chickpeas or such.
I usually have some cheese at dinner but you could try some vegan substitutes, such as tofu cheese or similar.
Invest in a good protein powder that you actually like and also try to incorporate a few protein bars in your snacks.
On a good day I can get 70-80 gr of protein while being on 1500 kcals.

thezzz

I don't do soy....as I said in an earlier post, breast cancer in family history. Also allergic to peanuts and wheat. I have not found a vegan soy/peanut/wheat-free bar that has much of a protein content. Know of any?

JoeyFrappuccino

I don't do soy....as I said in an earlier post, breast cancer in family history. Also allergic to peanuts and wheat. I have not found a vegan soy/peanut/wheat-free bar that has much of a protein content. Know of any?

The only energy/protein bars I've found that are vegan are Lara bars and Clif bars, but unfortunately I don't think they make any that would be suitable for you. You have a fairly limited diet so you might be best off making your own, there are tons of recipes online for all sorts of energy bars that should fit just about any diet. The good news, though, is that even if you don't find something that works, protein bars aren't a necessary part of a vegan diet. I've never had to rely on them for nutritional purposes but I've found they're often the most appealing choice as far as vegan candy goes haha.

newb01

I've been either vegetarian or vegan for nearly 30 years. I recognize that eggs and dairy are a slippery slope for me, so in my quest to lose weight, I am going back to vegan.

My problem: I'm having a really hard time eating enough protein without incorporating at least eggs into my diet. For my size and activity level and weight loss goals, ideally I should be eating 70 grams of protein a day. I can only eat so many beans.

Protein powders are okay, but I prefer to not be doing a shake every day.

Any brilliant suggestions?

Most Protein powers are from milk protein which = not vegan. True there are some pea and hemp powders etc but most are not complete proteins.

TVP = awesome protein. Tastes great in chilli etc.

rbiss

Have you tried 3 grain tempeh and not the soy tempeh? I love making it into fake bacon for brunch or throwing in on sandwiches. It doesn't hold together super well, but it has a ton of protein. Also, I sometimes will eat an entire can of beans in a huge salad if I have too. Or just make a 3 bean salad. Can't go wrong with beans. And you can make some neat lentil sauces to cover veggies with.

nofoodforthemood

A good protein flour is garbanzo bean flour. High in protein and you can cook anything with it.

rbiss

I've been either vegetarian or vegan for nearly 30 years. I recognize that eggs and dairy are a slippery slope for me, so in my quest to lose weight, I am going back to vegan.

My problem: I'm having a really hard time eating enough protein without incorporating at least eggs into my diet. For my size and activity level and weight loss goals, ideally I should be eating 70 grams of protein a day. I can only eat so many beans.

Protein powders are okay, but I prefer to not be doing a shake every day.

Any brilliant suggestions?

Most Protein powers are from milk protein which = not vegan. True there are some pea and hemp powders etc but most are not complete proteins.

TVP = awesome protein. Tastes great in chilli etc.

There are protein powders out there, I can name 3 off the top of my head that are complete and vegan. They combine brown rice, pea, and hemp proteins. Vega, Garden of Life, and Jai Repair. Vegan companies are up on that stuff.

JoeyFrappuccino

I've been either vegetarian or vegan for nearly 30 years. I recognize that eggs and dairy are a slippery slope for me, so in my quest to lose weight, I am going back to vegan.

My problem: I'm having a really hard time eating enough protein without incorporating at least eggs into my diet. For my size and activity level and weight loss goals, ideally I should be eating 70 grams of protein a day. I can only eat so many beans.

Protein powders are okay, but I prefer to not be doing a shake every day.

Any brilliant suggestions?

Most Protein powers are from milk protein which = not vegan. True there are some pea and hemp powders etc but most are not complete proteins.

TVP = awesome protein. Tastes great in chilli etc.

It can definitely be hard to find a quality vegan protein powder. I was taking a pretty generic soy protein powder until earlier this year before replacing it with chia and flaxseed - less protein but very well balanced with fats and fiber. As someone without atypically high protein needs, I found a supplement unnecessary and my macros became more balanced after switching to a whole food alternative. I've never tried TVP but I've been wanting to for a while. I hear it's similar to tofu that's been frozen which is something I've been eating a lot of lately.

rbiss

Just an FYI, TVP comes from soy. It can be delicious though.

RodaRose

Pumpkin seeds have 7 grams of protein per OZ.

Khankimba

I don't generally like fake meats, but the Beyond Meat chickenless strips are soo good and they give me 10 grams of protein in a serving. This product has really helped me get my protein in. Another great thing about it is that no one in my family can tell that it's not chicken! So I can make salads, burritos and sandwiches using it for everyone with no complaints from the omnivores.

thezzz

I used to eat a lot of TVP, until I went soy free.
Fake meat freaks me out. Too much like my memory of meat...I end up gagging when I take a bite of it.

I did, however, just make the perfect ration breakfast... cooked 1-1/2 servings rolled oats with a banana, 1/4 cup raisins, 3 tbsp. hemp seeds, and then put in cinnamon and 1/4 cup almond milk.

Duh...forgot about hemp seeds being a great protein source, and had some in my fridge.

karenburnsbot

I've had great success with hemp powder in my smoothies. Good luck!

zillah73

I like Garden of Life Raw Protein powder – it is a vegan complete protein powder and it comes in a few flavors. Great not just for smoothies but in other recipes. You can use it in recipes for protein bars/balls and in oatmeal. I find Pinterest has quite a few recipes and most can be easily veganized with a few changes.

To echo some others on here, I am also a fan of seitan, lentils and I am a chickpea-aholic.

marilonely1

I found this protein shake from Innutra made from peas and is sooooo good, I drink it with almond or coconut milk .. it's called sculpt . look into it
I found it . www.tinyurl.com/innutrahealth good luck !!

VeganCappy

Ignore protein. It is the biggest myth in all of nutrition. It is near impossible to not get enough protein if you are getting enough calories.

A human baby will grow 300% in its first two years of life consuming only mothers milk. Human breast milk is around 4.5% protein by calories. Never in your life will you need more protein then in your first two years of life.

In summer, I eat almost entirely raw fruits and vegetables. My protein intake is usually 7% or 8% by calories and it is very difficult to get anything less than this unless you really try hard. I weigh 190 pounds and I am 5'10" I have around 13-14% body fat. I have no problem at all putting on and keeping muscle.

I am a vegan nutritionist, and I am always given supplements and protein powders to try. I have tried dozens upon dozens and I have seen no difference at all in body composition. I only notice that I run out of energy quicker because I am substituting carbs for protein.

I have yet to see any studies that support a need for more protein in any human beyond that which is in a whole-foods, plant-based diet.

bevmcarthur

Glad to hear you don't do Soy even if cancer is not in your familey you should not do soy its so bad for you . Are you allergic to Gluten or just sensitive ? Can you have almonds or sesame seeds ? i make a really good bar that has almond butter and almonds gluten free oats and quinoa coconut and seseme seeds in it and some honey go on Pinterest they have so many good recipes.

I don't do soy....as I said in an earlier post, breast cancer in family history. Also to peanuts and wheat. I have not found a vegan soy/peanut/wheat-free bar that has much of a protein content. Know of any?

The only energy/protein bars I've found that are vegan are Lara bars and Clif bars, but unfortunately I don't think they make any that would be suitable for you. You have a fairly limited diet so you might be best off making your own, there are tons of recipes online for all sorts of energy bars that should fit just about any diet. The good news, though, is that even if you don't find something that works, protein bars aren't a necessary part of a vegan diet. I've never had to rely on them for nutritional purposes but I've found they're often the most appealing choice as far as vegan candy goes haha.
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IllustratedxGirl

Ignore protein. It is the biggest myth in all of nutrition. It is near impossible to not get enough protein if you are getting enough calories.

A human baby will grow 300% in its first two years of life consuming only mothers milk. Human breast milk is around 4.5% protein by calories. Never in your life will you need more protein then in your first two years of life.

In summer, I eat almost entirely raw fruits and vegetables. My protein intake is usually 7% or 8% by calories and it is very difficult to get anything less than this unless you really try hard. I weigh 190 pounds and I am 5'10" I have around 13-14% body fat. I have no problem at all putting on and keeping muscle.

I am a vegan nutritionist, and I am always given supplements and protein powders to try. I have tried dozens upon dozens and I have seen no difference at all in body composition. I only notice that I run out of energy quicker because I am substituting carbs for protein.

I have yet to see any studies that support a need for more protein in any human beyond that which is in a whole-foods, plant-based diet.

Thank you!!

VeganCappy

Soy: GMO soy is bad. GMO anything is bad. Soy is extremely healthful. There has never been ANY link to soy and breast cancer or any cancer at all. If anything, soy is protective against cancer. If you are worried about the phytoestrogens in soy, you shouldn't eat any beans, most nuts and seeds, carrots, onions, broccoli, or even beer. The war against soy is propaganda from the meat and dairy industry because an increase in soy consumption caused soy prices to increase which made it more expensive to feed to cows, and soy was also being used to replaced many meat and dairy products.

And dairy contains REAL estrogen and has been strongly linked to cancer growth, but people will chose dairy over soy. This is the power of propaganda.

larcybelle

Ignore protein. It is the biggest myth in all of nutrition. It is near impossible to not get enough protein if you are getting enough calories.

A human baby will grow 300% in its first two years of life consuming only mothers milk. Human breast milk is around 4.5% protein by calories. Never in your life will you need more protein then in your first two years of life.

In summer, I eat almost entirely raw fruits and vegetables. My protein intake is usually 7% or 8% by calories and it is very difficult to get anything less than this unless you really try hard. I weigh 190 pounds and I am 5'10" I have around 13-14% body fat. I have no problem at all putting on and keeping muscle.

I am a vegan nutritionist, and I am always given supplements and protein powders to try. I have tried dozens upon dozens and I have seen no difference at all in body composition. I only notice that I run out of energy quicker because I am substituting carbs for protein.

I have yet to see any studies that support a need for more protein in any human beyond that which is in a whole-foods, plant-based diet.

Yes, this is absolutely true and glad you raised the point. In fact the World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly useable protein and white potatoes would provide 64 grams of protein