Protein For Vegitarians

fityfriend

I've been a vegetarian for over 3years now, since I was 14, and I've recently stopped working out because I get extremely tired and weak after exercise and my friends have told me its probably because I don't eat enough protein. So does anybody have any vegitiarian protein suggestions for me? (I sometimes drink protein shakes but not sure if their healthy for you?)

sharongalt

I only eat chicken and cheese. i am allergic to fish so I struggle finding protein to eat. I use shaklee cinch shakes for breakfast to get my protein. They say you can replace two meals a day; but I am 6'1" and very active. I cannot survive on shakes alone. Anyway, shaklee has been around for years and specializes in nutrition and all natural products.
My mom and sister are nutritionists and recommend them and my mother's personal trainer recommends them.
Sharon

xarge

Try to incorporate more lentils, beans, peanut butter in your diet. They'll come with the extra carbs but I don't think you have more alternatives if you want to rule out animal protein. Make sure you know well about the nutritional values of the protein shake when you have one. Most ready shakes are high in sugar as well and if you don't need that extra calories from carbs, it's a burden on your diet unless you adjust your food accordingly. Protein supplement is great but try to get as much protein as you can from your food, if you're still low on your goals, only then have some.

ixa73

Protein suggestions for vegetarians: low-carb flat breads, chickpeas,kidney beans, baked beans, tofu, almonds, peanut butter, soy milk, dried apricots, avocado. Also if you eat eggs they're great too.
However your tiredness might not be related to protein there could be other things you're low on - iron, B group vitamins? I'd suggest asking your doctor to run some blood tests - quickest way to figure out what's going on
I make a minestrone type soup (without pasta) with all the good beans (red kidney, chickpeas, butter or borlotti what ever you like) and loads of vegies - celery, tomatoes, mushrooms (B Vitamins), cauliflower, green beans, onion, zucchini, leek.
Or you could buy a good hommus (Chris's lite and fresh) and eat it on flat bread with a salad. Sprinkle LSA (linseed, soy & almond ground up) on yoghurt. Try to sneak different proteins into things you already eat.
I'm not a vegetarian but did do a stint on a vegan diet - also found mixing enough proteins in really hard.

jumpyjavajawa

Tofu can be tossed into everything from soups, salads, wraps, bakes. Toss it with a little dressing, cook it in a little sauce do whatever your imagination can come up with. It's a chameleon and will take on the flavours around it if prepared right.

Lentil and beans are also really good protein.

Roasted soy beans make a great snack, they kinda taste like nuts.
Greek yogurt is really high in protein.

Do you eats eggs? You said you were vegetarian but not how strict, you can always have a boiled egg with your meals as well.

Sabine_Stroehm

From your photo I might guess that you're just not eating enough.

Without stats (Other than that you're under age) I don't think we can really advise you.

How tall? How much do you weigh? How many calories do you get?
Is your diary open for us to see and offer some suggestions from?

hmuh

Although im not a vegeterian, I use plain Genisoy powder in shakes to up my protein. It's not too chalky and relatively inexpensive. Good luck!

neverstray

my friends have told me its probably because I don't eat enough protein.

Yeah, I would go with that.

LOL.

It could be so many other things. Protein is in everything; even rice. It just depends on what you are eating. But, I wouldn't immediately just say it's a lack of protein. I've been learning that one of the key issues with long term vegetarians is lack of vitamin B12. I take one a day and it makes a huge difference. Also, you have to make sure that in general, you are eating enough food to fuel your workouts.

marlopaterson

I've been learning that one of the key issues with long term vegetarians is lack of vitamin B12. I take one a day and it makes a huge difference.

THIS. I became a vegetarian almost 1 year ago and at first had a lot of problems and the root was b12! Now I take one a day and I feel fabulous. I get plenty of protein from many sources listed above.

redredy9

I need to start taking my supplements! I bought them ages ago but getting them from medicine cabinet to mouth is working out so well. LOL

veganbaum

From your photo I might guess that you're just not eating enough.

Without stats (Other than that you're under age) I don't think we can really advise you.

How tall? How much do you weigh? How many calories do you get?
Is your diary open for us to see and offer some suggestions from?

Pretty much this. Some people love to say that you're not getting enough protein on a veg*n diet the minute you don't feel well. Unless you're undereating (and/or exercising really, really intensely) it's pretty difficult to be undereating protein. If you're feeling tired and weak, you very well might not be eating enough. Or maybe you are and you're missing something else in your diet. Without more information including your stats, eating habits, and exercise routine, just eating more protein isn't necessarily going to help you. You're on MFP, do you notice how much protein you get in a day? At minimum are you eating the number of calories and the amount of protein that MFP requires?

And taking B12 isn't a bad idea. Might not fix the problem, B12 tends to be more of an issue with vegans, so if you're a "strict" vegetarian (which is basically a vegan diet) then you might be lacking. Wouldn't hurt. Get a sublingual B12.

ETA: I just noticed you're 17 and have been veg for 3 years. I'm going to make a suggestion. Maybe you have done this already but in case you haven't - read about vegetarianism. You should have no problem identifying foods that give you the basics, the ones that omnivores like to ask about - protein, calcium. Read Becoming Vegetarian about vegetarian nutrition for a start.

redredy9

I am a ovo-lacto vegetarian (I eat dairy and eggs). I have only been tracking for about two weeks but my protein levels have not been an issue.

Fage 0% greek yogurt at breakfast with either granola or english muffin starts me off strong.

I try to include some protein with each snack, a cliff bar, string cheese or nuts with fruit.

Lunch/Dinner: seitan, tofu, whole grains, beans, lentils, egg whites


Getting your blood checked is a good idea. I am really anemic so I have to make sure I take my iron supplements and added it to my MFP tracker so I can make sure I get enough. I track my vitamins too!

Jac118

I doubt it's the protein. I trained for a half marathon and stopped eating meat at the same time and didn't notice a difference in energy. I eat eggs and milk and tofu, greek yogurt and sometimes I'll have a protein shake. Occasionally I'll have fish. I'm not the biggest fan of rice and beans. It was never a problem for me (despite friends telling me that i'll never get enough protein on a vegetarian diet).

When I do get fatigued, it's usually because of dehydration - I don't drink enough water, or not eating enough calories. Or insomnia, sometimes I don't sleep well. If you are really that tired, I would maybe get your iron checked.