Protein Sources for Vegetarians?

AdviDaddy

Hi All,

Thought it would make sense to pose this question in a desi group.

I am a veggie from South. (what a combo! :P ) Well, I need to know how to up my protein intake. I did some googling and ended up with some protein sources. However, my questions are:

What are your protein sources?
How do you consume them? Meaning - How do you cook them/mix it up with carb and fat?
On an avg, how much do they amount to in your daily macro-figures?

My carb intake is more than 50% on an avg. I know its bad. But I am trying to reduce the % as much I can.

Your thoughts pls.

TIA.

ChetThaker

So I am not a veggie so can't help too much for sources as I rely upon fish and meat. However other sources like Greek Yoghurt, Nuts, some types of bread (careful with the carbs though), no-fat milk are good options I find. You could if you want supplement using Protein Shakes but the more you can get from real food the better.

I'm using a ratio of 40% carbs, 30% protein and 30% fat.

Hope this helps somewhat.

AdviDaddy

I have yogurt and a few variety of nuts as my protein sources.If I look at the daily avg - they don't come up to the desired %. That's the problem. I cant just keep increasing the same set until I reach the desired %. That wouldn't be a good idea.

So, how do we go about it?

ChetThaker

The % could be lower because your other items are higher e.g. Carbs? Maybe try reducing carbs and increasing Proteins to get a better balance?

Also just took this from another post I just saw as sources:

Pinto beans, black beans, kidney beans, lentils, split peas, or garbanzo beans
•Nuts and seeds, including almonds, hazelnuts, mixed nuts, peanuts, peanut butter, sunflower seeds, or walnuts (just watch how much you eat, because nuts are high in fat)
•Tofu, tempeh, and other soy protein products
•Low-fat dairy products

AdviDaddy

Thanks, Chet.

Yeah, I am trying to reduce carb intake. Making minor changes here and there. I am doing much better than last month. I am not there yet but trying to take one baby step at a time. Number of cheat meals has reduced significantly. (One big step!)

This morning I preferred to have only mixed veggies for my BF. Tastes good. It has more proteins. But the problem is consistency. Finding the right sources and eating the same. That's the challenge.

ChetThaker

And keeping some variety so you don't get bored eating the same things all the time. It's a challenge for sure.

kendrafallon

TBH I'm not worrying too much about my macros at this point in time, though I do know I need a better balance than I do have.

While I can't really add to what Chet has suggested, have a look on the forums, as there are plenty of threads by vegetarians and vegans on how to increase their protein intake.

AdviDaddy

Thanks Chet and Kendra.

Will take a look at them. I am not too finicky about macro-breakup but thought it would be nice if I can reduce my carb % and proportionately increase my protein %.

aditifoodie

I have been asked this by many vegetarian friends who want to decrease carbs, but then I really cannot find any good sources except nuts and green vegetables. But you cannot have only these as a meal.

Plus I know a lot of them do not eat soy and cannot eat paneer everyday.

Beans, dals etc have a good amount of protein but they have a good amount of carbs too.

All other fruits and vegetables (as far as I know) have a an ample amount of carbs.

So even forgetting proteins, how can a vegetarian who does not even eat eggs, do a low carb routine?

AdviDaddy

Haha. yeah, that's the challenge.

We are trying soy milk, soya chunks, tofu, panneer and sprouts. I cant have them in in large quantities for obvious reasons. I am just trying to consciously increase the take of such so that my avg protein consumption is increased. We now take maxmuscle after a workout. Tastes good too.

I may not hit the desired mark everyday but I am closer to where I was a year ago.

ChetThaker

What about Milk & Greek Yoghurt?

AdviDaddy

Yes, Chet. Milk - a large cup in the morning and in the afternoon. Yogurt is also consumed but in limited quantities.

aditifoodie

Ohh yogurt is one of my favourite things....I eat like 3 cups in a day, but I do not drink milk, at least not everyday

Its my go-to snack with maybe a tsp of something mixed in sometimes like fresh mango/strawberry pulp for dessert or some bran flakes and a teeny bit of schezwan sauce for when I am craving something salty and spicy, or I even add roasted peanuts to it.

I loooooove yogurt.

ChetThaker

Greek Yoghurt is my fave - so thick and creamy it feels like it should be a lot more calories than it is. I add some Cinnammon and slivers of Almonds to top it off. Its yummy.