Low-no carb high protein vegetarian/vegan foods?

Crisitunity

Hi all,

I am raising my calorie intake slowly but surely (moving towards maintenance, yay!) and I have some concerns. I do not strictly eat a vegetarian diet, but most days do not want to eat meat. I watch my carbs, trying to keep it to 60g/meal & 30g/snack as I am hypoglycaemic.

Most days I am getting my calories in by having egg whites (I hate yolks - smell, texture, flavour) or cheese.

Any other great suggestions?

lilylux

Nuts or seeds, tofu? I'm vege/pescaratian so I'm interested to see where this thread goes!

Crisitunity

Looks like a whole lot of nothing on advice for this! Yeah, nuts and seeds are high cal. I might go back to putting coconut oil in my green & sweet smoothies. It was my main source of cals when I was on a vegan diet. Was hoping for something a little bit more substantial or solid... but maybe that's where the carbs come in? I don't know.

WillyH19

How about beans? Chickpeas are one of my favorites. I eat them in salads or roast them with some garlic and olive oil for a snack.1/2 cup has around 27g of carbs.

bcattoes

Seapoint Farms dry roasted edamame.

1/4 c (30 g) -- 130 cal 4.5 g fat (.5 sat), 0 chol, 130mg sodium 9 carbs, 7 fiber (2 net carbs) 1 g sugar, 14g protein 4% calcium 10% iron

And they are addictively delicious!

http://www.seapointfarms.com/dry-roasted-edamame.html

There are also vegan protein powders. And Hemp powder is pretty high in protein.

secretlobster

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

jbahrami

I love having slices of avocado with my eggwhites (on the side, of course). How about making something with lentils? Super high in protein...any legumes or beans are great. I make "black bean cakes" all the time (blackbeans, eggwhites, garlic, salt, pepper and throw them in a little olive oil in the skillet...you can also add spinach or any veggies to them as well) and they're great for any time of day!

Firefox7275

You are applying too many restrictions to find real foods that meet your criteria - if you want moderate calorie you are going to have to restrict fats, then you also want to restrict carbohydrates and don't eat meat or fish. Your main option is going to be protein powders. Coconut oil is not particularly nutritious it is just fat, it certainly should not form the cornerstone of a vegan diet. Why not use whole coconut (block creamed), avocado or cocoa?

rmhand

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Totally agree^^

WendyTerry420

Vegetables are carbs, so I have no clue how one could be both a vegetarian and a low-carb person. Maybe become a nut/seed 'itarian?

tigersword

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Totally agree^^

I'm with these two. There are no low carb, non-meat protein options, really, other than protein powders.

secretlobster

I'm with these two. There are no low carb, non-meat protein options, really, other than protein powders.

Yup - And protein powder is arguably not even a "food", more like a supplement

Akimajuktuq

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Amen to that. And supposedly my diet is a "fad" and "too restrictive". Yeah, whatever.

By all means, eat the coconut oil because you need something healthy to fuel your body!

Akimajuktuq

You are applying too many restrictions to find real foods that meet your criteria - if you want moderate calorie you are going to have to restrict fats, then you also want to restrict carbohydrates and don't eat meat or fish. Your main option is going to be protein powders. Coconut oil is not particularly nutritious it is just fat, it certainly should not form the cornerstone of a vegan diet. Why not use whole coconut (block creamed), avocado or cocoa?

No, restriction of fats does not need to be part of the plan. I eat anywhere between 1300-1600 cals per day and I do it on a diet of 65% fat. Wrong about the coconut oil; it is VERY nutritious and yes it is "just fat", one of the healthiest kinds. It is a cornerstone of my diet so certainly could be for a vegetarian/vegan diet as well. Whole coconut, avocado and cocoa are great recommendations.

bcattoes

You are applying too many restrictions to find real foods that meet your criteria - if you want moderate calorie you are going to have to restrict fats, then you also want to restrict carbohydrates and don't eat meat or fish. Your main option is going to be protein powders. Coconut oil is not particularly nutritious it is just fat, it certainly should not form the cornerstone of a vegan diet. Why not use whole coconut (block creamed), avocado or cocoa?

No, restriction of fats does not need to be part of the plan. I eat anywhere between 1300-1600 cals per day and I do it on a diet of 65% fat. Wrong about the coconut oil; it is VERY nutritious and yes it is "just fat", one of the healthiest kinds. It is a cornerstone of my diet so certainly could be for a vegetarian/vegan diet as well. Whole coconut, avocado and cocoa are great recommendations.

What makes coconut oil "VERY nutritious"? I realize it's a healthy fat, but so are a lot of other oils. Does this have other nutrition besides fat?

That's a serious question BTW. I'm not trying to diss it, I just know little about it. Does it taste like coconut?

adiefuhren

Seitan, seitan, seitan. Try it if you haven't already. It's delicious!!! It can be prepared like meat and has a much better taste and texture than tofu. It has a more meat-like texture. I like to eat it prepared like a pulled pork sandwich... delicious! It only has 3 grams of carbs per serving (same as tofu) but MORE protein, LESS calories and LESS fat! It has 18 grams of protein per serving!

sblake204

YOu can also try Almased or Hemp Seeds. Both can be found at a health food store

mixedfeelings

Lentils, beans, while these might not be considered low carbs by all they are complex carbs and they would fit in with your goal amounts.

Lentil soup is a fantastic filling meal. I use lentils to bulk out meals where I use veggie mince. Quorn mince or grounds as it's called in the US is good for protein and low carb, 9.0g per serving and low fat, 2.0g per serving.

Sarauk2sf

Seapoint Farms dry roasted edamame.

1/4 c (30 g) -- 130 cal 4.5 g fat (.5 sat), 0 chol, 130mg sodium 9 carbs, 7 fiber (2 net carbs) 1 g sugar, 14g protein 4% calcium 10% iron

And they are addictively delicious!

http://www.seapointfarms.com/dry-roasted-edamame.html

There are also vegan protein powders. And Hemp powder is pretty high in protein.

^^I second this

Also, seitan, tofu and quorn. You ca also make a protein shake with whey as a snack.

walkinon_sunshine

Seitan, seitan, seitan. Try it if you haven't already. It's delicious!!! It can be prepared like meat and has a much better taste and texture than tofu. It has a more meat-like texture. I like to eat it prepared like a pulled pork sandwich... delicious! It only has 3 grams of carbs per serving (same as tofu) but MORE protein, LESS calories and LESS fat! It has 18 grams of protein per serving!

^^^Yes, yes and triple yes!

rainbowbow

Greek yogurt.

Mycoprotein (Quorn products)

And.... Damn... Can't really think of anything else "low carb"

nataliescalories

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Totally agree^^

I'm with these two. There are no low carb, non-meat protein options, really, other than protein powders.

I've been a pescatarian for 19 years and this just isn't true. Go buy Litelife bacon or Fieldroast apple sage sausage (or many other varieties). Noosa or Chobani yogurts are great too.

Edit: If you are willing to be lacto-ovo, cook that stuff in butter--it is amaaaazing. And then you can do eggs too--or even egg whites. if you want to do veg for ethical reasons (like me) then source free range, humane certified, milk and eggs (I also make sure my chickens aren't de-beaked).

walkinon_sunshine

Seapoint Farms dry roasted edamame.

1/4 c (30 g) -- 130 cal 4.5 g fat (.5 sat), 0 chol, 130mg sodium 9 carbs, 7 fiber (2 net carbs) 1 g sugar, 14g protein 4% calcium 10% iron

And they are addictively delicious!

http://www.seapointfarms.com/dry-roasted-edamame.html

There are also vegan protein powders. And Hemp powder is pretty high in protein.

^^I second this

Also, seitan, tofu and quorn. You ca also make a protein shake with whey as a snack.

Edamame is lovely with just a touch of salt! You can get them in the shell, (great for snacking) or already shelled and ready to use in recipes.

redraidergirl2009

Look at where your carbs are coming from and make better choices, if it's bread, cut some out or use carb-friendly ones.

Increase seitan, tofu, tempeh...ect

elizabethis

Seitan, seitan, seitan. Try it if you haven't already. It's delicious!!! It can be prepared like meat and has a much better taste and texture than tofu. It has a more meat-like texture. I like to eat it prepared like a pulled pork sandwich... delicious! It only has 3 grams of carbs per serving (same as tofu) but MORE protein, LESS calories and LESS fat! It has 18 grams of protein per serving!

^^^Yes, yes and triple yes!

More "Yes, Yes , Yes's! And make it yourself instead of buying pre-made. It's so much less expensive, can be frozen, easy to make. I really can't say enough good about it.....love the stuff, and my carnivorous husband loves it too! Google to find basic prep instructions and lots of uses.

walkinon_sunshine

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Totally agree^^

I'm with these two. There are no low carb, non-meat protein options, really, other than protein powders.

I've been a pescatarian for 19 years and this just isn't true. Go buy Litelife bacon or Fieldroast apple sage sausage (or many other varieties). Noosa or Chobani yogurts are great too.

Edit: If you are willing to be lacto-ovo, cook that stuff in butter--it is amaaaazing. And then you can do eggs too--or even egg whites. if you want to do veg for ethical reasons (like me) then source free range, humane certified, milk and eggs (I also make sure my chickens aren't de-beaked).

Becel has a vegan butter. The calories and fat are (i think) really similar to their original margarine. It is softer, so it doesn't hold up as icing, but spreads super thin and holds up in every other recipe i've used it with. Cruelty free, buttery, convenient.

mmddwechanged

I make seitan once a week ( since I asked the same question and Sara suggested it.) Last week I made a marinade like one would put on chicken wings. It was a quarter cup of hot sauce, a quarter cup of lime juice, and three tbs of maple syrup. Fried it and baked it. So good. Also I have grinded it in my meat grinder, mixed it and fried it with BBQ sauce and put it on natchos. Mostly I just slice it and dry fry it with thyme or other spices. Now I'm going to go and read what everyone else put. I am sure there are lots of good ideas.

pobalita

Seitan, tempeh, vegan meats in moderation, tofu, soy milk, edamame, TVP ( textured vegetable protein - a meat substitute). If you do shakes, there are plenty of vegan protein powders (many without soy too)

mmddwechanged

Oh and tofu scramble with tumeric nutritional yeast and veggies. I put nutritional yeast on something almost every day to boost my protein intake.

mmddwechanged

Feel free to go through my diary. I eat a variety but not much dairy or eggs.

I have never had quorn, I need to look that up!

nataliescalories

You're going to hate my advice, but when you give yourself all these limitations in your diet (high protein, low calorie, low carb, no meat), you are either sacrificing health or severely limiting your options.

If you want protein that isn't high calorie or high carb, eat meat.
Beans are high in carbs.

Totally agree^^

I'm with these two. There are no low carb, non-meat protein options, really, other than protein powders.

I've been a pescatarian for 19 years and this just isn't true. Go buy Litelife bacon or Fieldroast apple sage sausage (or many other varieties). Noosa or Chobani yogurts are great too.

Edit: If you are willing to be lacto-ovo, cook that stuff in butter--it is amaaaazing. And then you can do eggs too--or even egg whites. if you want to do veg for ethical reasons (like me) then source free range, humane certified, milk and eggs (I also make sure my chickens aren't de-beaked).

Becel has a vegan butter. The calories and fat are (i think) really similar to their original margarine. It is softer, so it doesn't hold up as icing, but spreads super thin and holds up in every other recipe i've used it with. Cruelty free, buttery, convenient.

I've tried that stuff...I just can't get into it. :noway: My butter is, however, humanely sourced and I make my own half the time (I just love the hell out of butter). The facon is good in olive oil toooooo....