Protein for vegetarians

x3na1401

I am struggling with protein

How much should I eat and what are good sources for a vegetarian ?

My diet is mostly carb but low in fat. I weight 140 lbs and am 5.8" My bmi is 21. I only have fat on my thighs and butt and have started doing 30 day shred in the hopes of gaining a pack of six... Watch this space.

When I did p90x I had loads of protein shakes. Is this the only way??
I hate egg whites but do like cottage cheese.

now_or_never13

If your goal is a 6pk and muscles... try to eat at a slight surplus while lifting heavy weights.

For protein, there are tons of options for vegetarians. How strict of a vegetarian are you? I am lacto-ovo so I get protein from eggs, egg whites, yogurts, cheese as well as quinoa, beans, legumes, nuts, nut butters, and protein shakes/bars when needed.

x3na1401

What ratio of carb protein and fat do you follow? I don't like egg white but anything else I am willing to try

Spadowski

Most Americans eat WAY too much protein, but many vegetarians don't get enough. You'll want to aim for about 40-50grams a day, depending on your gender and activity level.

Greek yogurt is a fantastic source of protein, as well as legumes (beans), tofu, tempeh, and seitan. Costco carries a brand of extra firm tofu (Nasoya) in the refrigerated section that's not only organic, but it's cheaper than the stuff at grocery stores, as well as having a great texture for cooking. It's firm enough to slice and grill, and I love it. I also will put a half block of soft tofu in a smoothie and that's a great way to get some AM protein to keep your blood sugar levels stable.

If you're worried about eating too much soy, keep in mind that it's the super-processed soy products that are the troublemakers (soy yogurt, soy cheese, etc). Tofu and tempeh is just fermented mung beans, and has been eaten for thousands of years. Since 90% of soy is now GM, I recommend organic whenever you can get it. The China Study by T. Colin Campbell is a great book to read if you're interested in learning more about this sort of thing.

Daisy80

bump..also veggie and find it hard to hit my goals.

now_or_never13

Most Americans eat WAY too much protein, but many vegetarians don't get enough. You'll want to aim for about 40-50grams a day, depending on your gender and activity level.

Um what? 40-50grams of protein each day? Sure, if you want to lose your muscle and not remain full. Under the guideline of about 0.8 grams of protein per lb of lean body mass 40-50 grams would be good for someone who is about 100lbs.

You can't consume too much protein unless you have kidney problems at which point a protein intake limit would be set up by your doctor or whoever you see for healthcare. 40-50grams of protein is far too little. You need protein in your diet to keep you feeling full for longer, help repair hair, help to retain/build muscles and help with muscle repair after workouts. I average out at 100g a day AND I'm vegetarian and do not eat meat. OP, please ensure you are conuming more protein than 40-50grams.

Greek yogurt is a fantastic source of protein, as well as legumes (beans), tofu, tempeh, and seitan. Costco carries a brand of extra firm tofu (Nasoya) in the refrigerated section that's not only organic, but it's cheaper than the stuff at grocery stores, as well as having a great texture for cooking. It's firm enough to slice and grill, and I love it. I also will put a half block of soft tofu in a smoothie and that's a great way to get some AM protein to keep your blood sugar levels stable.

If you're worried about eating too much soy, keep in mind that it's the super-processed soy products that are the troublemakers (soy yogurt, soy cheese, etc). Tofu and tempeh is just fermented mung beans, and has been eaten for thousands of years. Since 90% of soy is now GM, I recommend organic whenever you can get it. The China Study by T. Colin Campbell is a great book to read if you're interested in learning more about this sort of thing.

OP, just look for soy products that are labelled as non-GMO. A lot of the vegetarian versions of things (think veggie burgers, fake chicken, etc) where I am are non-GMO. However, even if it is, you would have to consume large quantities regularly for it to make any sort of difference.

now_or_never13

What ratio of carb protein and fat do you follow? I don't like egg white but anything else I am willing to try

I do a 40/30/30 split for carbs/protein/fat . I always try to ensure I met those goals... especially my protein amount which is usually over 100g. The min I will go is about 90g. One days I don't consume enough protein I'm starving.

What about egg whites mixed with things? An omelet for example? For the sake of calories while still getting in protein I use 1/4 cup egg whites mixed with 1/4 cup liquid eggs and scramble that with chopped spinach, green pepers, onions, mushrooms, etc. Very good and you can't even taste the pure egg whites. I also use one full egg instead of the liquid eggs when I don't have any on hand.

I eat a decent amount of eggs simply because they are a great source of protein and not too expensive. When I want to save calories I will go for egg whites. Greek yogurts (and all yogurts for that matter) are great sources of protein. Edamame, tofu, vegetarian products, cheese, beans, nuts, legumes, nut butters all great sources. Hummus as well is good to add some protein instead of using a dressing for dipping veggies in for example (it's also great instead of mayo!). Hummus is super easy to make. I drain a can of chickpeas, rinse them than pop them into a blender or food processor. Add some garlic, lemon juice, olive oil, and some spices and blend until smooth. Chickpeas also make a great snack that i have instead of chips. Drain and rinse a can of chickpeas... dry them than place on a baking sheet. Toss with some oil and a ton of spices and bake for an hour (or until crispy) mixing them up every 10-15 mins.

Spadowski

Depending on your activity level and gender, and according to Mayo Clinic, a 2000 calorie diet can range from 50-175. Web MD says the average woman needs 46 grams. That's a pretty confusing range there, but 40-50 is not 'bad'.

Do what's best for your body type. I eat higher protein foods, yet end up in the 40-60/day range. This is not unhealthy, it's just on the lower end of the scale. I get an annual physical and have bloodwork done and my doctor says I'm very healthy, so this is my basis for my opinion. I'm also 5'2" woman, not a 6'5" male athlete. At these levels, I'm actually building muscle and feel just fine. I never feel starved or shaky. What works for one person may not work for another.

Spadowski

OP, just look for soy products that are labelled as non-GMO. A lot of the vegetarian versions of things (think veggie burgers, fake chicken, etc) where I am are non-GMO. However, even if it is, you would have to consume large quantities regularly for it to make any sort of difference.

I mentioned this because there are many vegans/vegetarians who rely heavily on these processed foods, and it's worth noting that over-consumption can be counter-productive to optimal health.

now_or_never13

Depending on your activity level and gender, and according to Mayo Clinic, a 2000 calorie diet can range from 50-175. Web MD says the average woman needs 46 grams. That's a pretty confusing range there, but 40-50 is not 'bad'.

Do what's best for your body type. I eat higher protein foods, yet end up in the 40-60/day range. This is not unhealthy, it's just on the lower end of the scale. I get an annual physical and have bloodwork done and my doctor says I'm very healthy, so this is my basis for my opinion. I'm also 5'2" woman, not a 6'5" male athlete. At these levels, I'm actually building muscle and feel just fine. I never feel starved or shaky. What works for one person may not work for another.

How many calories are you eating? Because, with consuming at most 60g of protein a day you really need to be eating at a large surplus to build some muscle.

Seeing more muscle doesn't mean building new muscle... gaining strength doesn't mean muscle growth either.

Moral of the story... don't limit your protein unless you have a kidney problem. Try to get at least 30%.. more if you seriously want to build muscle outside of newbie gains.

saltedcaramel86

Honestly, I've no idea what the levels should be, even my own. I just go based on how I feel. But generally, I get my protein from eggs, milk, cheese, yoghurt, lentils, beans, nuts/peanut butter, Quorn products, etc.

Spadowski

I don't limit my protein at all; I actually have to work pretty hard to get to 40-60 range, eating high protein and whole foods that I cook from scratch. Calorie-wise, I eat around 1300/day and know I'm building muscle based on how my clothes have become looser and I'm able to run longer, faster. Oh, and I can feel how hard my muscles have become. I'm not trying to bulk up and I'm not training for a triathalon. I just want to be leaner, and able to outrun all the lazybones when Zombie Apocalypse comes. It's nice to know there are complete strangers so concerned about my health. :flowerforyou:

now_or_never13

Honestly, I've no idea what the levels should be, even my own. I just go based on how I feel. But generally, I get my protein from eggs, milk, cheese, yoghurt, lentils, beans, nuts/peanut butter, Quorn products, etc.

I really wish I could get Quorn products in Canada. I've heard so much about them yet they aren't available here I may have to pick some up when I visit New York shortly

now_or_never13

I don't limit my protein at all; I actually have to work pretty hard to get to 40-60 range, eating high protein and whole foods that I cook from scratch. Calorie-wise, I eat around 1300/day and know I'm building muscle based on how my clothes have become looser and I'm able to run longer, faster. Oh, and I can feel how hard my muscles have become. I'm not trying to bulk up and I'm not training for a triathalon. I just want to be leaner, and able to outrun all the lazybones when Zombie Apocalypse comes. It's nice to know there are complete strangers so concerned about my health. :flowerforyou:

Just needed to point out as it's a common mistake among a lot of people... you cannot and will not gain muscle on a calorie deficit. You actually can and do lose muscle while eating at a deficit while trying to lose fat. It takes fuel (calories) to build muscle combined with proper heavy lifting and protein consumption... and even with perfect conditions it is extremely hard to build muscle as a woman. Endurance building, and the density of muscle is not actual muscle growth but are both great things to improve upon!

ThickMcRunFast

You have pretty much the same stats I do. I aim for 120g of protein a day. I eat a ton of eggs, greek yogurt, and cottage cheese. I don't have a cholesterol worry, so I eat whole eggs (2 every day), but if you don't like them, there are other ways of getting protein. Nut butters are good. I don't like to eat much processed stuff, but in a pinch I have textured vegetable protein or gardein meatless protein crumbles that I will throw into sauces or chili. I also use whey protein. I have morningstar veggie burgers (the large sleeve from Costco) to top salads or for snacks in a pinch.

x3na1401

Interesting.

Today I was at around 100g without protein shakes. When I did p90x I did centre my diet around protein and had great results. Even then, it wasn't until I increased by calories that everything came together.

I always start of a "diet" at low calories for a while then mix it up, because i am all about immediate gratification. I don't mind working toward a goal but I have to believe that that goal is achievable. For me this meant dropping to 10 stone fast. 9.10 with muscle is where I want to be.

Time to increase protein and grab those heavy weights huh.

Don't get me wrong, I don't want to look like Jodie marsh ! I want to be strong with a six pack not a fat pack. That's all I ask.

karmahunger

I get a lot of my protein from seeds, such as pumpkin seeds - but don't over do it, some of them can be calorie dense and even fatty.
Broccoli and peas (sadly two of my least favourite foods v.v) are also PACKED with protein.

tmarie2715

Hummus, beans, milk, cheese, nuts

x3na1401

I am fortunate in England to have a great supply of quorn products. They are great for low fat high protein fuel and they are cheap here !! We get three packs (of varying types) for £5. I was shocked at how few choices you have in the US and the price!! Also GM rubbish that we don't have here.
I have been vegetarian since I was 12 and I have always stayed around 140-146 lbs until I quit smoking three years ago
Then my weight hovered around 148-150 for a while. I rediscovered chocolate !

Now I'm 33 and don't lose weight as quickly as I did in my twenties, but that isn't so important to me now.
I've lost 8lbs, there isn't that much left to lose.

I just really, really want a six pack. (Although today's food diary may not reflect that too well. Oops!)

now_or_never13

Interesting.

Today I was at around 100g without protein shakes. When I did p90x I did centre my diet around protein and had great results. Even then, it wasn't until I increased by calories that everything came together.

I always start of a "diet" at low calories for a while then mix it up, because i am all about immediate gratification. I don't mind working toward a goal but I have to believe that that goal is achievable. For me this meant dropping to 10 stone fast. 9.10 with muscle is where I want to be.

Time to increase protein and grab those heavy weights huh.

Don't get me wrong, I don't want to look like Jodie marsh ! I want to be strong with a six pack not a fat pack. That's all I ask.

So focus on building muscle. A slight surplus of calories, heavy weights and protein and you're good to go. I wouldn't focus on so much on the weight as opposed to how you look and feel and the clothing you are wearing. As you build muscle you will gain weight... it's the crappy side effect. But bulk and cut cycles will get you GREAT results. Looks like you only have four lbs to go (great work!!) so you could start building muscle now which will make you much smaller without the weight really going down or you can lose those 4lbs than focus on muscle building.

x3na1401

Hummus, beans, milk, cheese, nuts

Hummus cheese nuts = high calorie, high fat
Beans = high carb

I know these foods to be sources of protein but they need to be limited as they are high calorie. My problem really is that I **love** food. I have difficulty with portion sizes.

My dinners are huge and they always have been. It is difficult for me to eat small meals, as I do not mentally feel full this way.

x3na1401

Interesting.

Today I was at around 100g without protein shakes. When I did p90x I did centre my diet around protein and had great results. Even then, it wasn't until I increased by calories that everything came together.

I always start of a "diet" at low calories for a while then mix it up, because i am all about immediate gratification. I don't mind working toward a goal but I have to believe that that goal is achievable. For me this meant dropping to 10 stone fast. 9.10 with muscle is where I want to be.

Time to increase protein and grab those heavy weights huh.

Don't get me wrong, I don't want to look like Jodie marsh ! I want to be strong with a six pack not a fat pack. That's all I ask.

So focus on building muscle. A slight surplus of calories, heavy weights and protein and you're good to go. I wouldn't focus on so much on the weight as opposed to how you look and feel and the clothing you are wearing. As you build muscle you will gain weight... it's the crappy side effect. But bulk and cut cycles will get you GREAT results. Looks like you only have four lbs to go (great work!!) so you could start building muscle now which will make you much smaller without the weight really going down or you can lose those 4lbs than focus on muscle building.

What are bulk and cut cycles?

now_or_never13

I am fortunate in England to have a great supply of quorn products. They are great for low fat high protein fuel and they are cheap here !! We get three packs (of varying types) for £5. I was shocked at how few choices you have in the US and the price!! Also GM rubbish that we don't have here.
I have been vegetarian since I was 12 and I have always stayed around 140-146 lbs until I quit smoking three years ago
Then my weight hovered around 148-150 for a while. I rediscovered chocolate !

Now I'm 33 and don't lose weight as quickly as I did in my twenties, but that isn't so important to me now.
I've lost 8lbs, there isn't that much left to lose.

I just really, really want a six pack. (Although today's food diary may not reflect that too well. Oops!)

I really wish Quorn and Morningstar products where available in Canada! We never get the good stuff lol!

You can get a six pack!! Abs are made in the kitchen as they say... so great diet along with lifting and you'll get them! (and some bonus fat loss along the way)

OtiWanKenobi

I am struggling with protein

How much should I eat and what are good sources for a vegetarian ?

My diet is mostly carb but low in fat. I weight 140 lbs and am 5.8" My bmi is 21. I only have fat on my thighs and butt and have started doing 30 day shred in the hopes of gaining a pack of six... Watch this space.

When I did p90x I had loads of protein shakes. Is this the only way??
I hate egg whites but do like cottage cheese.

I've been eating a lot of hemp seeds in the my raw fruit/vegetable juices. You can put them in salads and pretty much anything you cook with. A couple of tablespoons contain about 5 - 6 grams of protein and they're low cal

Also nuts, beans and quinoa...another type of grain.

now_or_never13

Interesting.

Today I was at around 100g without protein shakes. When I did p90x I did centre my diet around protein and had great results. Even then, it wasn't until I increased by calories that everything came together.

I always start of a "diet" at low calories for a while then mix it up, because i am all about immediate gratification. I don't mind working toward a goal but I have to believe that that goal is achievable. For me this meant dropping to 10 stone fast. 9.10 with muscle is where I want to be.

Time to increase protein and grab those heavy weights huh.

Don't get me wrong, I don't want to look like Jodie marsh ! I want to be strong with a six pack not a fat pack. That's all I ask.

So focus on building muscle. A slight surplus of calories, heavy weights and protein and you're good to go. I wouldn't focus on so much on the weight as opposed to how you look and feel and the clothing you are wearing. As you build muscle you will gain weight... it's the crappy side effect. But bulk and cut cycles will get you GREAT results. Looks like you only have four lbs to go (great work!!) so you could start building muscle now which will make you much smaller without the weight really going down or you can lose those 4lbs than focus on muscle building.

What are bulk and cut cycles?

It's what people will do to build muscle.

So you start with a bulk cycle. Eating at a slight surplus, protein and lifting HEAVY weights. You do this for a few weeks (normally 4-6 weeks).

Than you go to a cut cycle as unfortunately you will gain a bit of fat weight while in a bulk cycle. Keep lifting heavy weights, keep up with the protein but drop your calories down to smaller deficit (normally 10-20% under TDEE) and add a bit of cardio. Do this for 4-6 weeks.

Now repeat the two cycles until you are happy with your results.

now_or_never13

Hummus, beans, milk, cheese, nuts

Hummus cheese nuts = high calorie, high fat
Beans = high carb

I know these foods to be sources of protein but they need to be limited as they are high calorie. My problem really is that I **love** food. I have difficulty with portion sizes.

My dinners are huge and they always have been. It is difficult for me to eat small meals, as I do not mentally feel full this way.

When you go to build muscle these foods will be a great addition since you will need the extra calories and protein.

In moderation they are great foods now. You can make low cal hummus, buy lower cal versions of cheese.. and unfortuantely you can't get around nuts. Try not to really limit your fats as long as they are healthy fats. They help to make you feel full for longer.

karmahunger

Hummus doesn't have to be high calorie or high fat, it can be made at home or from the store, there are a variety of healthy options.

x3na1401

Well I will try anything once ! I love cooking and I have a job that allows me the time to prepare every meal fresh. I never like to eat the same thing twice for dinner though. I feel like I have wasted a days food if I eat the same as yesterday. Weird I know!
If only that we're the strangest thing about me

Thinking back to my diet on p90x, I was adding flax to lots of things. I was also eating nuts and avocado. I felt very strong and well.

I am doing 30 day shred, mostly because I don't have the 90 mins needed for Tony Horton right now. I'm thinking after 30
Days of jillian, Tony will be a welcome change.

winf

I'm gonna be that jerk that tells you to just eat meat. Yes, I know you can all point out at least one professional athlete, weightlifter, or other very fit person who claims to be a vegetarian, but these people are exceptions to the rule. If you want to stick to vegetarian then great, but the BEST sources of protien are chicken and lean cuts of beef. I mean c'mon, you knew someone was gonna have to say it :-)

GoTeamMeaghan

I have been vegetarian for almost 3 years and eat between 130-170g of protein a day. Feel free to add me or check out my diary for ideas.

x3na1401

jerk

You said it