Vegetarians - how do you get enough protein?

redraidergirl2009

I love meat too much to ever go vegetarian. :bigsmile:
Had a nice hunk of lamb with green beans ans Cackalacky sauce for lunch today Yum.

BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

Whey protein is not vegetarian. It is animal derived. So are eggs. Do you know how many male chickens are killed every year just for being unable to produce eggs? One can't be vegetarian and eat eggs or whey protein. It is more accurate to say you are omnivore. :bigsmile:

Really need a sarcasm font here. :drinker:

So why are you on this thread since you have no input? Also you appear to uneducated about vegetarianism. This might clear it up for you: http://www.veganmeat.com/vegtypes.html

AlyssaJoJo

I don't do protein powder because I can eat something and get more protein... and I don't eat protein bars because I can eat something for less calories. My big go to's are low fat cottage cheese and greek yogurt.

meeper123

I follow the vegan food pyrimid it works really well and works a lot like the regular food pyrimid google it

wpntgr2

I agree. I just watched Forks over Knives and if you research each food, you will see that most foods have protein in them. If not, animals, which feed on grasses etc wouldn't survive either. You are probably getting enough protein already, but check it out.

HappyElizabeth

“The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly usable protein and white potatoes would provide 64 grams of protein.” John A. McDougall, MD

“The simple answer is this, as long as you consume adequate calories to maintain a healthy weight from a variety of whole plant foods, (and not from junk foods and/or just fruit) you will get in all the protein and amino acids that you need.” Jeff Novick, MS, RD

“. . . , most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent.” Joel Fuhrman, MD

“The concern that vegetables do not contain ‘complete proteins’ is not scientifically valid. Plenty of protein and all of the essential and nonessential amino acids are present in single unrefined starches, such as oatmeal (16% of calories from protein), rice (8% protein), corn (12% protein), beans (26% protein), whole wheat spaghetti (14% protein), and potatoes (11% protein), enough even for weight lifters and endurance athletes, . . .” Kerrie Saunders, PhD

“Since 1974, the World Health Organization has recommended that we get 5% of our calories from protein (6% during pregnancy). Matthew Lederman, MD and Alona Pulde, MD

“To put things in perspective, human breast milk is 5% protein and is consumed by a baby who is doubling in size while only consuming that food.” Matthew Lederman, MD and Alona Pulde, MD

“. . . broccoli has a higher percentage of protein than pork, salmon, chicken, skim milk, eggs, beef, and cheddar cheese!” Matthew Lederman, MD and Alona Pulde, MD

“In fact, a National Institute of Health study at the University of California published in the American Journal of Clinical Nutrition (2001), found that “women who ate most of their protein from animal sources had three times the rate of bone loss and 3.7 times the rate of hip fractures as women who ate most of their protein from vegetable sources.” Matthew Lederman, MD and Alona Pulde, MD

“[T]he body does not store excess protein and therefore must eliminate it. Over time, excessive amounts of protein can potentially put a strain on the kidneys, liver and our bones. In addition, excess protein can raise the levels of a hormone called IGF-1, which can stimulate the growth rate of certain cancers.” Jeff Novick, MS, RD

“. . . most plant foods supply at least 10% of their calories from protein. People on an animal-free diet get, on average, about 11% of their calories from protein; in contrast, those who eat a typical American diet get about 15% to 17% of their calories from protein. Recall that you require only about 5% of your calories from protein.” Janice Stanger, PhD

“. . . increased intakes of animal protein also enhance the production of insulin-like growth factor . . . and this enhances cancer cell growth.” T. Colin Campbell, PhD

“In reality, people have no greater need for animal protein than do gorillas or elephants, both of whom have far bigger muscles than we do, yet are plant eaters. It comes as a surprise for people to learn that essential amino acids are made by plants, not by animals. We can get them from animals, but somewhere along the food chain they originally came from plants. Generally, if vegans eat a variety of plant foods (legumes, nuts, seeds, vegetables, fruits and grains) and consume sufficient calories, protein needs will be met.” Brenda Davis, RD

This!

tcunbeliever

Vegetarian, by definition, means someone who eats only vegetables and grains...it has become popular to use vegetarian as a slang word for someone who doesn't eat dead animals, but who eats animals products that do not require an animal to die such as eggs and dairy...food marketers take full advantage of this and label foods as "vegetarian" even when they contain eggs and dairy because in the US there is no real regulation of the label "vegetarian" and "vegan"...so we have "Veggie" brand cheese which is made from milk products and labeled vegetarian...I just read allergy warnings, those are more accurate than the vegetarian and/or vegan labels...

randalkeith

Oopps wrong post

throttle2009

I'm not vegetarian but I have tried these hemp hearts. They pack alot of protein into a tablespoon or so. Tastes good on salads or blended into smoothies etc...they basically taste like sunflower seeds imo...

http://www.manitobaharvest.com/

KyleB65

I am in a similar situation.

No meat but still eating dairy & eggs. (Although slowly reducing there as well).

Not sure about the protein?

The gym trainer keep suggesting I eat more.

I feel good (lots of energy! No lethargy). My running is doing well. Same or slightly better pace than through the winter. But I have stalled at my lifting. This might be a function of not wanting to aggravate a small inguinal hernia and my age (47 yrs). Might also be time for a change up of my routine.

I eat a decent amount of calories and my weight has only dipped 2 lbs since I dropped meat at the beginning of Feb this year. (192 - 193 to 190 - 191lbs).

I eat lots of sweet potato, spinach, black beans, chickpeas, organic peanut butter, a variety of non-salted nuts, wholegrain/multigrain breads and lots of fruits. And, I have just started eating kale.

I would say that if you are feeling good and are not experiencing any lack of energy or extended recovery periods. Keep on with what works for you.

I am slowly finding out that many of the "rules" apply differently to different people. Just like how different people see different amounts of success with identical weight loss regimes.

xinit0

BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

Vegan is not the same as Raw Vegan.

bumblebums

Vegetarian, by definition, means someone who eats only vegetables and grains... it has become popular to use vegetarian as a slang word for someone who doesn't eat dead animals, but who eats animals products that do not require an animal to die such as eggs and dairy... food marketers take full advantage of this and label foods as "vegetarian" even when they contain eggs and dairy because in the US there is no real regulation of the label "vegetarian" and "vegan"...so we have "Veggie" brand cheese which is made from milk products and labeled vegetarian...I just read allergy warnings, those are more accurate than the vegetarian and/or vegan labels...

I don't know where you got that from. It would certainly be news to, say, the authors of the Moosewood Cookbook that they are not vegetarians. If you look into some religious restrictions on meat intake, such as Christian fasting, you will also notice that there is a continuum from a fully omnivorous diet (anything goes) to a vegetarian diet (veg, eggs, dairy, and sometimes fish) to a vegan diet (veg only) to full fasting (no food).

rainbowbow

Vegetarian, by definition, means someone who eats only vegetables and grains...it has become popular to use vegetarian as a slang word for someone who doesn't eat dead animals, but who eats animals products that do not require an animal to die such as eggs and dairy...food marketers take full advantage of this and label foods as "vegetarian" even when they contain eggs and dairy because in the US there is no real regulation of the label "vegetarian" and "vegan"...so we have "Veggie" brand cheese which is made from milk products and labeled vegetarian...I just read allergy warnings, those are more accurate than the vegetarian and/or vegan labels...

It has ALWAYS been this way. Vegetarian means you do not consume meat or the flesh of an animal. Vegan means you do not consume anything related to animals or animal products, milk, eggs, honey, etc.

Pescetarians do not eat meat but eat fish.

This is not new and it is not slang. I have been "vegetarian" my ENTIRE life. so for 22 years that has been the "slang" term?

bumblebums

Vegetarian, by definition, means someone who eats only vegetables and grains...it has become popular to use vegetarian as a slang word for someone who doesn't eat dead animals, but who eats animals products that do not require an animal to die such as eggs and dairy...food marketers take full advantage of this and label foods as "vegetarian" even when they contain eggs and dairy because in the US there is no real regulation of the label "vegetarian" and "vegan"...so we have "Veggie" brand cheese which is made from milk products and labeled vegetarian...I just read allergy warnings, those are more accurate than the vegetarian and/or vegan labels...

It has ALWAYS been this way. Vegetarian means you do not consume meat or the flesh of an animal. Vegan means you do not consume anything related to animals or animal products, milk, eggs, honey, etc.

Pescetarians do not eat meat but eat fish.

This is not new and it is not slang. I have been "vegetarian" my ENTIRE life. so for 22 years that has been the "slang" term?

Yeah, I think we have some confusion here on the meaning of "vegetarian"-- as well as "slang".

neanderthin

“The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly usable protein and white potatoes would provide 64 grams of protein.” John A. McDougall, MD

“The simple answer is this, as long as you consume adequate calories to maintain a healthy weight from a variety of whole plant foods, (and not from junk foods and/or just fruit) you will get in all the protein and amino acids that you need.” Jeff Novick, MS, RD

“. . . , most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent.” Joel Fuhrman, MD

“The concern that vegetables do not contain ‘complete proteins’ is not scientifically valid. Plenty of protein and all of the essential and nonessential amino acids are present in single unrefined starches, such as oatmeal (16% of calories from protein), rice (8% protein), corn (12% protein), beans (26% protein), whole wheat spaghetti (14% protein), and potatoes (11% protein), enough even for weight lifters and endurance athletes, . . .” Kerrie Saunders, PhD

“Since 1974, the World Health Organization has recommended that we get 5% of our calories from protein (6% during pregnancy). Matthew Lederman, MD and Alona Pulde, MD

“To put things in perspective, human breast milk is 5% protein and is consumed by a baby who is doubling in size while only consuming that food.” Matthew Lederman, MD and Alona Pulde, MD

“. . . broccoli has a higher percentage of protein than pork, salmon, chicken, skim milk, eggs, beef, and cheddar cheese!” Matthew Lederman, MD and Alona Pulde, MD

“In fact, a National Institute of Health study at the University of California published in the American Journal of Clinical Nutrition (2001), found that “women who ate most of their protein from animal sources had three times the rate of bone loss and 3.7 times the rate of hip fractures as women who ate most of their protein from vegetable sources.” Matthew Lederman, MD and Alona Pulde, MD

“[T]he body does not store excess protein and therefore must eliminate it. Over time, excessive amounts of protein can potentially put a strain on the kidneys, liver and our bones. In addition, excess protein can raise the levels of a hormone called IGF-1, which can stimulate the growth rate of certain cancers.” Jeff Novick, MS, RD

“. . . most plant foods supply at least 10% of their calories from protein. People on an animal-free diet get, on average, about 11% of their calories from protein; in contrast, those who eat a typical American diet get about 15% to 17% of their calories from protein. Recall that you require only about 5% of your calories from protein.” Janice Stanger, PhD

“. . . increased intakes of animal protein also enhance the production of insulin-like growth factor . . . and this enhances cancer cell growth.” T. Colin Campbell, PhD

“In reality, people have no greater need for animal protein than do gorillas or elephants, both of whom have far bigger muscles than we do, yet are plant eaters. It comes as a surprise for people to learn that essential amino acids are made by plants, not by animals. We can get them from animals, but somewhere along the food chain they originally came from plants. Generally, if vegans eat a variety of plant foods (legumes, nuts, seeds, vegetables, fruits and grains) and consume sufficient calories, protein needs will be met.” Brenda Davis, RD

Sounds legit. I guess if a diet is naturally low in protein and need a reason to hate meat, this would be the handout I would give and hope nobody does any research.

bumblebums

“The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly usable protein and white potatoes would provide 64 grams of protein.” John A. McDougall, MD

“The simple answer is this, as long as you consume adequate calories to maintain a healthy weight from a variety of whole plant foods, (and not from junk foods and/or just fruit) you will get in all the protein and amino acids that you need.” Jeff Novick, MS, RD

“. . . , most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent.” Joel Fuhrman, MD

“The concern that vegetables do not contain ‘complete proteins’ is not scientifically valid. Plenty of protein and all of the essential and nonessential amino acids are present in single unrefined starches, such as oatmeal (16% of calories from protein), rice (8% protein), corn (12% protein), beans (26% protein), whole wheat spaghetti (14% protein), and potatoes (11% protein), enough even for weight lifters and endurance athletes, . . .” Kerrie Saunders, PhD

“Since 1974, the World Health Organization has recommended that we get 5% of our calories from protein (6% during pregnancy). Matthew Lederman, MD and Alona Pulde, MD

“To put things in perspective, human breast milk is 5% protein and is consumed by a baby who is doubling in size while only consuming that food.” Matthew Lederman, MD and Alona Pulde, MD

“. . . broccoli has a higher percentage of protein than pork, salmon, chicken, skim milk, eggs, beef, and cheddar cheese!” Matthew Lederman, MD and Alona Pulde, MD

“In fact, a National Institute of Health study at the University of California published in the American Journal of Clinical Nutrition (2001), found that “women who ate most of their protein from animal sources had three times the rate of bone loss and 3.7 times the rate of hip fractures as women who ate most of their protein from vegetable sources.” Matthew Lederman, MD and Alona Pulde, MD

“[T]he body does not store excess protein and therefore must eliminate it. Over time, excessive amounts of protein can potentially put a strain on the kidneys, liver and our bones. In addition, excess protein can raise the levels of a hormone called IGF-1, which can stimulate the growth rate of certain cancers.” Jeff Novick, MS, RD

“. . . most plant foods supply at least 10% of their calories from protein. People on an animal-free diet get, on average, about 11% of their calories from protein; in contrast, those who eat a typical American diet get about 15% to 17% of their calories from protein. Recall that you require only about 5% of your calories from protein.” Janice Stanger, PhD

“. . . increased intakes of animal protein also enhance the production of insulin-like growth factor . . . and this enhances cancer cell growth.” T. Colin Campbell, PhD

“In reality, people have no greater need for animal protein than do gorillas or elephants, both of whom have far bigger muscles than we do, yet are plant eaters. It comes as a surprise for people to learn that essential amino acids are made by plants, not by animals. We can get them from animals, but somewhere along the food chain they originally came from plants. Generally, if vegans eat a variety of plant foods (legumes, nuts, seeds, vegetables, fruits and grains) and consume sufficient calories, protein needs will be met.” Brenda Davis, RD

Sounds legit. I guess if a diet is naturally low in protein and need a reason to hate meat, this would be the handout I would give and hope nobody does any research.

Well, I wasn't going to touch this one, but here goes. Some of the claims in these quotes are simply factually false. There are no proven dangers to diets that are higher in protein, unless your kidneys are already damaged (in which case protein is not your only problem, obv). The proteins in veg sources are for the most part incomplete, and they are not all "highly usable", either. In fact, proteins from vegetable sources do not absorb very well at all compared to whey or meat proteins. It is true that it is not easy for the body to store "excess protein", because the protein to fat conversion process is not particularly efficient. But that's good news for dieters, isn't it?

Anyway, for a critical discussion and further research reading, see

http://www.bodyrecomposition.com/nutrition/protein-controversies.html

zillah73

I get the bulk of my protein from quinoa, cottage cheese and yogurt (like greek, LOVE Siggi's iclandic when I can find it - it has 14g of protein per serving), eggs and seitan (there are some fantastic pre-made all natural and organic options out there like Upton's Naturals, Field Roast and, to a lesser degree, Gardien). I am not a big fan of soy, although I will occasionally make a tofu dish (I just always look for organic, non-GMO tofu). If you have any sort if celiac disease or gluten intolerance, seitan is off the table.

KaleeCat

If you're eating a healthy vegetarian diet with fruits and lots of veggies you really have no cause for concern about not getting enough!

misssophieleigh

I've been a vegetarian for almost 2 years now, and so I've had a lot of trouble getting protein, especially since I don't like peanut butter, but I just found some awesome recipes on Pinterest for homemade almond, hazelnut, and pecan butters that I'm so looking forward to making and trying.

Also, lots of fruits and vegetables.