Vegetarian protein

allybtucker

I've got my protein carbs fat set to 40%, 30%, 30%, and at the end of the day, I keep ending up high in carbs, and low in prot and fat. I'm a vegetarian, and try to consume as few animal products as possible, so I don't want to add dairy or eggs. My fundamental problem is that I prefer a high volume, low calorie foods, as you can see if you look at my food diary. (Today is a good day to look at, some days I have more sugar, I'm trying to cut down, and today I was pretty good, plus I put everything in I ate today.) I could fix my fat issues with more nuts and olive oil, but it reduces the volume of food I eat, which usually means I end up eating more calories overall, 'cause I don't feel satisfied. The only thing I can think to do is add more of the light tofu. Does anyone have any other ideas??

maddymama

Beans.... beans, beans, beans, and more beans.
Great source of protein, fiber, iron, etc. Wonderful addition to your diet.

epj78

Ditto on the beans. Fiber and protein all in one. Nuts keep me satisfied - so try adding some in. You don't need much - just an oz a day. They could easily replace some of the things in your "snacks" portion and when paired with a low cal fruit like strawberries - would keep you just as satisfied. You could also try almond milk maybe --- freeze some fruit and blend it with the almond milk for a smoothie?

CoachMaritova

beans are only a "complete" protein if you combine them with a carb like brown rice, quinoa, or pasta. I love Edamame, seeds, nuts, lentils, peas...

allybtucker

I eat tons of beans, but they tend to be about 25% protein, 75% carbs, so they are one of the things that are pushing my carbs too high.

sandyfeet10

I found the BEST thing in the health food store....."Nutritional Yeast". It has barely any taste, but all kinds of nutrients and 8 grams of protein in 1 tblspoon! I use Red Star, but Bragg's is a good brand too. Look up the info on MFP and you will see it is amazing!

You can mix it in with anything!

My brother pops popcorn in coconut oil, then sprinkles the nutritional yeast on top!

allybtucker

I have some nutritional yeast, but I use it as a condiment, I never paid attention to the nutritional profile. Good job!!

CoachMaritova

I looked at your food diary and noticed you had soy sauce... I recently purchased some Bragg's Liquid Aminos, which you can use in place of soy sauce... it tastes great and has 310 mg of protein per 1/2 teaspoon, and 0 calories.

allybtucker

I have some of that in my pantry too!! I have to start reading my condiment labels... You guys rock!