Vegetarians eating clean, how do you get your protein?

AH2013

Quick question. I recently joined the Nerd Fitness revolution and after spending almost an entire day fixated on the website and reading related material, I've changed my macros to 20/40/40 (carbs/fat/protein).

I'm only a few days into it, and therefore easing myself in slowly, but how, as a vegetarian, can we possibly eat 40% protein? Has anyone tried this and changed their macros or found a great way to eat clean but get as close as you can to the 40% mark? Currently I am eating peanut butter, nuts, cheese, meat substitute and isopure carb free protein drinks (which I know are not clean but, like I said, I'm easing into it gently!) to get my protein.

Any hints will be gratefully received!

stronglikebull

cottage cheese and greek yogurt are ridiculously high in protein for dairy. also, lentils and black beans. they'll help you get the fiber that goes missing when we nix carbs. its important to get enough fiber when you increase protein to keep everything flowing,

jnanof

plain Greek yogurt has more protein and less carbs than flavored. You can add some fruit if you want to it (increase the carbs a bit too). I add some crystal light but you seem like you are trying to avoid artificial flavorings.
Its hard to meet a high protein goal WITH meat. I find i need to add a protein shake in addition to lean meat.
I also agree with the need to watch the fiber.

daffodilsoup

Tofu! Tempeh! Seitan! TVP! Soymilk! Lentils! Legumes! Quinoa!

Also, there are some great vegan protein powders out there - a mix of 75% Gemma Pea and 25% Brown Rice gets great protein bang for your buck. Mix it up with some fruit....yum.

kouzzzz

I am not a vegetarian but you can buy protein powder made from hempseed, pea or soy (not a big fan of soy).

psoshkin

Vegetables have lots of protein, such as Spinach, kale, avocados, apricots, etc.....google protein rich vegetables and fruits.....:flowerforyou:

AH2013

cottage cheese and greek yogurt are ridiculously high in protein for dairy. also, lentils and black beans. they'll help you get the fiber that goes missing when we nix carbs. its important to get enough fiber when you increase protein to keep everything flowing,

Cottage cheese, never thought of that....and lentils and black beans, yumm! I eat a tonne of veg too! Unfortunately living in the Middle East I don't have access to things like hempseed or pea protein powder, but that sounds awesome and I might get someone to get some for me from UK or US next time we have visitors. I'm going to keep an eye on my fibre too....thanks for the heads up on that! Usually I'm over my fibre every day but if I'm changing things I had better keep a watch on that.

Thanks all, awesome help!

Cr0wned_Dynam0

I don't always meet my protein target, but Tofu (especially sprouted), Quinoa, Flax, Bob's Red Mill Whey Protein Concentrate, Kefir, and Cottage Cheese are all good options. 1 Cup of plain Kefir has 14 grams of protein, pair that with 1/4 Cup of the Whey Protein, you have a protein smoothie with 30 grams of protein, and some berries and you practically have a meal!

AH2013

Vegetables have lots of protein, such as Spinach, kale, avocados, apricots, etc.....google protein rich vegetables and fruits.....:flowerforyou:

Spinach!! I don't eat much spinach at the moment so thanks for that, I'll add that to this weeks shopping list. I eat a tonne of veg at the moment, but missing some spinach and avocados now you mention it! Thanks!!!

RunLiftEat

I don't know why you would want to go 20/40/40, but Plantfusion is a fairly tasty veg protein powder.

AH2013

I don't know why you would want to go 20/40/40, but Plantfusion is a fairly tasty veg protein powder.

It's only because I want to do low carb, and like I said in the first post, I was following Nerd Fitness to eat low carb, high protein and reasonably high good fats. Go to the website and have a read for yourself.

Niveous

Here's a nice list with grams of protein per 100 calories:

http://www.vrg.org/nutrition/protein.htm

Added onto that: greek yogurt, eggs, cheese, cottage cheese

1234IWORKOUT5678

When I was vegetarian for a while I ate seitan. I grounded it up and used it as taco meat and spaghetti. It was really good!

leopardvice

edamame is delicious and has some protein

lazyspice

I struggle with protein too so I'll be keeping an eye on this for ideas

Plingie

Don't forget HUMMUS! Yuuummmm

AH2013

Don't forget HUMMUS! Yuuummmm

LOVE hummus, in fact I had it for my lunch today with carrot and cucumber...however my portion says 4g of protein....not much when my daily goal for protein is 174...hence my problem

Thanks anyway!

aweigh2go

Curious to see the answers. I have recently stopped eating meat with the exception of fish. No reason. Just woke up one morning and didn't have a taste for it. But trying to get enough protein in is a challenge. Don't want to drink 3-4 protein shakes a day. That won't fill me up.

lipglossjunky73

Quinoa!

gregpack

If not vegan milk, cottage cheese, and greek yogurt are all pretty calorie (and cost) efficient ways to get your protein requirements in. I'm also partial to the Cytosport protein mix available at Costco.

floweringcurrant

I hardly eat dairy as my body has a hard time processing it, but some of my favorite protein sources are 'Beyond Organic Raw Protein Powder' which I blend into smoothies. Since you do eat dairy, blending this with some fruit and greek yogurt would be pretty high in protein. I also like to eat some non-GMO baked tofu, and tempeh. Other than that, nuts, avocado, lentils and quinoa, and even dark green vegetables have some protein.