Need Help With Vegetarian Sources Of Protein And Iron.

unsuspectingfish

OK, so I'm technically pescetarian, but I only have two servings of fish a week. I'm working on cutting the majority of dairy out of my diet, though, and I'm having trouble getting enough protein. I've also been having trouble getting enough iron for awhile.

I know there are a lot of non-animal protein sources, like nuts and beans, and I'm planning to substitute tofu for eggs when I finally run out of eggs. Can anyone suggest other really good plant-based sources? Fruits and vegetables, preferably. I know I'll have more calories to work with when I do get rid of the dairy, but I still would like some lower calorie options, which nuts are not. Also, I do eat Greek yogurt almost every day, but I'm considering switching to soy yogurt for that, too. Protein-wise, good or bad decision?

As for iron, I'm really at a loss. I know beets are a good source, but that's about it. I would prefer not to have to take too many supplements.

mousumi30

try soyabean, great source of iron

satousan88

My roommate is also vegetarian and eats a cup of oat flakes for breakfast 3,5oz (100g) have around 5mg iron ^^

sara_m83

Beans all have a lot of protein and iron, though I find food labels often don't indicate the amount of iron and as a result, MFP entries often don't tell you the amount of iron. Iron rich veggies include: peppers, sweet potatoes, and squash. But if you're really stuck, I've taken to eating fortified breakfast cereals - one serve as a snack is as effective and much cheaper than iron supplements.

Oatmeal is another great source of protein.

Honestly, as a vegetarian, most of my protein comes from dairy, but it doesn't have to be the case. I highly recommend a book called Veganomicon, which is a recipe book, but also includes a large section on sources of nutrients for vegan diets

littlemili

I try to eat a lot of meat-substitute products like Quorn, which a lot of stores sell in own-brand versions. It has a lot of protein. I am also pescatarian (but it's expensive to eat fish) and allergic to cow's milk so I understand your problem! Soya does have protein yes, and so do wholegrains - a cup of quinoa has 18g protein, and it's comparatively cheap. Try to eat peas regularly because they have a lot of protein for a vegetable.
Iron: try edamane, quinoa (again!), leavy greens and seeds.

fteale

Are you not getting enough protein according to MFP, or do you physically feel tired and lacking in it? I don't find I need anything like the amount recommended on here.

Anyway, nuts and tofu both have a lot of protein. I get most of mine from cheese and yoghurt, though.

xraychick77

any leafy green veg has iron. oatmeal is often fortified with iron, as well as some cereals

you only need about 40-60 grams of protein a day..i am an ovo-lacto vegetarian. i do it for ethical reasons..i eat cheeses, cruelty free eggs (egg white only), soy milk, peanut butter..quinoa is full of protein (complete) and so are some pastas. also beans and lentils (certain ones have more than others). there are also vegan sources of protein...like pea protein they make in a powder. also soy products..there is a tofurky type of sausages that are packed with protein..that i eat often. they have like 40 grams of protein in one link!

Elleinnz

You really need to not only consider protein and iron, but also good efficient calcium sources - as woman that is extremely important to look after your long term bone health and limit the risk of osteoporosis.....

unsuspectingfish

I try to eat a lot of meat-substitute products like Quorn, which a lot of stores sell in own-brand versions. It has a lot of protein. I am also pescatarian (but it's expensive to eat fish) and allergic to cow's milk so I understand your problem! Soya does have protein yes, and so do wholegrains - a cup of quinoa has 18g protein, and it's comparatively cheap. Try to eat peas regularly because they have a lot of protein for a vegetable.
Iron: try edamane, quinoa (again!), leavy greens and seeds.

I try to avoid the soy-based meat substitute products, but I'd forgotten about Quorn. I'm told Trader Joe's has their own version, so I'll look for that next time.

I hadn't actually heard of quinoa until recently. I'm thinking maybe I should start alternating between that and my brown rice.

I definitely need to add some more seeds to my diet, too.

Thanks for the suggestions!

lizfm

Try combining your carbs with vegetarian protein sources and make sure you have good amount of Vitamin C to help you absorb the iron in foods. Avoid tea/coffee with meals as they inhibit iron absorption. If you like Greek yoghurt, do you eat Total 0% fat ones? They taste exactly the same as the full fat ones to my mind. The Vegetarian Society has some great resources (advice and recipes) so you might want to try them for other ideas www.vegsoc.org

Walt75

I would think your best bet would be soy or whey. I get 190 grams of protein a day mostly from whey and granola. I happwn to be a Trader Joe's delivery guy and I did notice one day that they sell something called hemp protein powder. Give it a try one day let me know what ya think I might pick some up for my self. I do 90% of my grocery shopping right now at the GNC but Trader Joe's has got to be the awesomest store ever created lol! Hey friend me if ya want

unsuspectingfish

Are you not getting enough protein according to MFP, or do you physically feel tired and lacking in it? I don't find I need anything like the amount recommended on here.

Anyway, nuts and tofu both have a lot of protein. I get most of mine from cheese and yoghurt, though.

I'm fine most days, but I'm also still eating cheese and eggs. I know it's going to drop a bit when I stop. Right now, I'm at about the right amount, and the tofu will make up for the eggs, but losing the cheese is really going to take it down.

unsuspectingfish

You really need to not only consider protein and iron, but also good efficient calcium sources - as woman that is extremely important to look after your long term bone health and limit the risk of osteoporosis.....

Good point. I do take a calcium supplement, but I'd definitely like more natural sources, and, right now, most of what I get is from the cheese.

milaxx

There is protein in more things than you would imagine, but for a really big protein punch you cannot beat quinoa. A whole grain that is also a complete protein. For both protein and iron there is spinach.





French Beans (Raw): 18.5 grams of protein per serving

Tempeh, Cooked: 18 grams of protein per serving

Sesame Butter (Tahini): 17 grams of protein per serving

Oats: 17 grams of protein per serving

Raw Tofu: 15.5 grams of protein per serving

Lotus Seeds: 15.5 grams of protein per serving

Sun Dried Tomatoes: 14 grams of protein per serving

Quinoa: 13 grams of protein per serving

Tofu, Prepared: 8 grams of protein per serving

Silken Tofu: 7 grams of protein per serving

Lima Beans, cooked: 7 grams of protein per serving

Raw Garlic: 6 grams of protein per serving

Spirulina (Seaweed), raw: 6 grams of protein per serving

Laver (Seaweed), rawr: 6 grams of protein per serving

Peas, Raw: 5.5 grams of protein per serving

Wasabi Root, raw: 5 grams of protein

Broadbeans, cooked: 5 grams of protein per serving

Fiddlehead Ferns, raw: 4.5 grams of protein per serving

Spinach, raw Protein, 2.2 g.

http://www.associatedcontent.com/article/1100010/plantbased_foods_high_in_protein.html?cat=5


As long as you're getting in green leafy veg, you'll get plenty of iron.

milaxx

You really need to not only consider protein and iron, but also good efficient calcium sources - as woman that is extremely important to look after your long term bone health and limit the risk of osteoporosis.....

Good point. I do take a calcium supplement, but I'd definitely like more natural sources, and, right now, most of what I get is from the cheese.

Spinach is also a good source of calcium. I love spinach, I think I have it almost every week.

Sanya77

Try quinoa.

mdkaye82

Protein shakes, a lot of them are designed with Vegetarians in mind

unsuspectingfish

You really need to not only consider protein and iron, but also good efficient calcium sources - as woman that is extremely important to look after your long term bone health and limit the risk of osteoporosis.....

Good point. I do take a calcium supplement, but I'd definitely like more natural sources, and, right now, most of what I get is from the cheese.

Spinach is also a good source of calcium. I love spinach, I think I have it almost every week.

I try to have it every week. I sort of rotate between kale, collards, and spinach. I could probably do with having the spinach more often, though. I bet it would be great mixed in with one of the others.

mamagooskie

quinoa!!!!

unsuspectingfish

quinoa!!!!

This seems to be the number one answer. Clearly, I need to get some.