low carb, low fat, high protein - vegetarian!

Schnuddelbuddel

So... I'm trying to lower my carbs and up my protein (115g now)
This means I need to try and up my protein a bit more. So, please could anyone direct me towards high protein veggie foods?

I do eat a lot of beans, nuts, seeds, vegetables (love sprouts and cabbage this time of year, squashes etc) throw some quorn in the mix, but maybe someone has something interestingly new for me to help me out?

Find it hard to stay within calories while at same time keeping protein up.

Ideas anyone?

ahamm002

Are you vegan or vegetarian? By far, the best sources of protein come from animals. Gram for gram, protein from animal sources is generally considered higher quality due to amino acid ratios and bioavailability. Also, some people think that if you try getting too much protein from vegan sources like legumes then you'll be eating too many lectins (who knows if that's a real concern or not).

Go for eggs (just because you're vegetarian doesn't mean you can't be pro-choice right?), cottage cheese (or any kind of cheese), and really any dairy products like greek yogurt, milk, etc. You can also supplement your diet with whey protein. It's really easy and convenient to just have a glass of whey protein mixed with water (or milk if you have the calories to spare) every night if you're concerned about protein.

Schnuddelbuddel

Thanks for that! Yes, I do eat dairy and eggs, so will see how they fit in with the lower fat

Whey protein - those are those shakes, right? Must look into it and see if there are veggie ones around.

jemjemsh

Meat and dairy protein sources are high in fat (at least higher than plants), and if you get low fat dairy then all that fat they take out they replace with sugar.

My protein shake is vegan and has 26g of protein for only 110cals (it's based on pea protein). Have you tried grains? Some are quite high in protein like quinoa.

Schnuddelbuddel

Thanks! What brand is that shake?

Yes, Quinoa is one of my favourites, I now even make Granola bars with it (thanks to a recipe shared by a fellow MFPer!)

onefuzzy

I am a big fan of quinoa, beans, seitan, Sunwarrior protein shakes (vegan) and lots and lots of greens. I try and stay away from soy based products because I have a thyroid issue and it does not allow your meds to absorb properly. You can definitely get all of your protein from plant based foods. You DO NOT need to eat meat in order to get the correct amino acids and proteins for your daily meals.

Check out this book. I love it! Kris Carr is amazing and this cookbook has some great recipes in it.

http://www.amazon.com/Crazy-Sexy-Kitchen-Plant-Empowered-Mouthwatering/dp/1401941044

Schnuddelbuddel

That book sounds fun, thanks!!! Will see if our library has it as I would like to see it before buying (looks like it's a US book and some ingredients might be hard to find over this side of the big pond!)

Haven't used seitan in AGES. Do you happen to have any good, fun recipes for it?

(edited to add: there's no way I'd eat meat again, not after 21 years of being veggie. I know I can get all I need from plant based foods, just never before now really looked into amounts of protein etc like I am now that I'm trying to lose all that baby weight from my 4 kids!)

YaGigi

Maybe cottage cheese? It's low in fat and high in protein.

MrsBailey149

I struggle with that same thing. i don't claim myself as a vegetarian but I've chosen to not eat meat for the last 2 months +. I LOVE biggest loser protein powder (chocolate) with ice, almond milk, a banana, and some peanut butter. Other than that, lots of veggies! and string cheese can really hike up the protein. I get lite string cheese for like 60 cals a peice.

PaulaPalooza

Whey. Whey all the way (hahahah So punny!!)

I'm a vegetarian. And ended up adding a protein supplement: isopure chocolate protein power, lots of protein but very low in carbs and fat.

For serious. Plus up your veggies.

Schnuddelbuddel

Thanks guys, will look into protein shakes so!

jemjemsh

My protein shake is Tony Sfeir Designer Physique Pea Protein, but think it's an aussie brand

Schnuddelbuddel

Thanks - googled a lot last night and decided to give Sunwarrior a go. Hubby agreed so I can now go get it - not cheap tho at 45 euro (57 ish US$!) for 1 kg. but if the packet's right and it lasts for 45 servings, I suppose that's not too bad.

Thanks again for the answers

crunchybubblez

So... I'm trying to lower my carbs and up my protein (115g now)
This means I need to try and up my protein a bit more. So, please could anyone direct me towards high protein veggie foods?

I do eat a lot of beans, nuts, seeds, vegetables (love sprouts and cabbage this time of year, squashes etc) throw some quorn in the mix, but maybe someone has something interestingly new for me to help me out?

Find it hard to stay within calories while at same time keeping protein up.

Ideas anyone?

i don't know if anyone else mentioned these, but kale, quinoa, and soy beans have the highest protein content I've found so far.

Schnuddelbuddel

Thanks!

Today I managed to get to 93g protein (103, but 10 taken off for breastfeeding allowance) so that's a good day today! Now to get every day like that!!!!

flechero

Don't forget about egg whites... low fat, low cal and high in protein. As high as protein powders, per cals. (for example- EggBeaters brand... 4 egg whites = over 20 gr. protien at 100 cals.)

Schnuddelbuddel

Never seen Eggbeaters brand over here. Must look into them. Had an omelette for dinner tonight with tofu/peas/feta - 26g protein. Not a fan of eggs, but the ingredients and a LOT of seasoning helped me out