Higher protein vegetarians?

saltedcaramel86

I'm vegetarian and on maintenance, 26 y/o female, 126lbs, fairly active. Generally, I love food and already eat lots of eggs, full fat dairy (milk, yogurts, cheese), peanut butter, nuts, seeds, wholegrains, beans, chickpeas, etc but don't think I'm hitting my protein goals (I haven't logged in ages tbh but I know this from before). Focusing on strength training with some cardio thrown in. I've just bought the You Are Your Own Gym book by Mark Lauren and he recommends eating 1-1.5g of protein per body weight (putting my goals between 126-189g a day) :noway:

I really don't want to go back to eating fish (definitely no poultry, red meat, etc) and trying to keep my salt and refined sugars to a minimum. I hate quinoa and tofu (tried them many times, many different ways but cannot take it them). I eat Quorn occasionally but don't want to rely on this. Oh, and will only use protein shakes as a last resort, would rather try the "natural foods" way first.

Are there any vegetarians who are hitting their protein goals? Can you add me so I can look at your diaries for tips/suggestions?

mistesh

I recently came across this one:

http://www.dailygarnish.com/2010/09/5-warning-signs-you-arent-getting-enough-protein-a-guest-post-from-no-meat-athlete.html

annasor70

I OFTEN end up with slightly too much protein and I am VEGAN !

I start each morning with a shake of organic berries, kale, nutribiotic vegan protein powder, amla, flax seed, ginger and fresh pressed juice.

For lunch I might have a yellow lentil stew with turnips, kale, carrots, tomatoes and a slice of grain protein bread.

For snacks I have salt free and sugar free peanut butter on protein bread toast, walnuts, pecans, apples and blueberries.

For dinner I might have a bean stew with salad and tempeh or tofu.

You can add me if you want. I am mostly on maintenance though for vanity reasons (wedding) want to tighten up, lose a few inches and get super fit.

metacognition

Not a vegetarian, but here's a tip: plain greek yogurt sweetened with truvia. 18 grams of protein per 100 calorie (3/4 cup) serving.

Also consider whey protein powder additives. They are derived from milk, not very different from yogurts.

emilygray7165

Him i'm a vegetarian and i'm also struggling with this as i'm trying to gain muscle. However i think i might just start buying protein powders and stuff. Feel free to add me.

slowglitchen

I eat bean burritos, in those situations, where I am hungry, now.. :mad: I am learning, that protein helps w/ hunger, the bean burrito satisfy me for longer periods of time, better than an egg or a tablespoon of peanut butter :yawn:

redraidergirl2009

I try to get 100 but usually 80-100 I'm good with. I have a protein shake after working out and I have had good luck building muscle. I also like beans, alot. In fact I think I'll put some on now. I snack greek yogurt or have it for breakfast. Also you can try quest bars, my sister likes them. I know you wanted to stay more "natural" but it's an option. Be sure and have some beans at meals and since you aren't at a cal deficit you shouldn't have an issue getting enough protein.

LizPopU

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

redraidergirl2009

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

What's wrong with grains and fruit now?....

ShaniWulffe

Bumping for ideas

Graelwyn75

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

You joined just to post this rubbish ?

swimmermama

Bump for ideas

zillah73

How about seitan? There are some great natural "wheat meat" products out there by Upton's Naturals and Field Roast as well as some great recipes. You can do anything with it. I just had some amazing chana masala with seitan at a festival yesterday – it added a great, toothsome texture and absorbed the flavor of the sauce. Best basic seitan recipe I have found was at www.theppk.com. I want to say seitan has generally about 7-8g protein per ounce.

DatMurse

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

Yea screw fruit
who needs micronutrients to function anyway?

JDBLY11

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

What's wrong with grains and fruit now?....

I agree.

Quinoa is a complete protein and has 8 grams of protein per cup at 200 calories. That is pretty good. I would not cut it out. Oats have a lot of protein 13 gms per 1 cup at 300 calories. Soy beans have 29 grams per one cup ( and a lot of calcium) and other beans have quite a bit too. Triticale has 25 grams per one cup. Soy milk has 6-9. Peanut butter has around 9. Soy nuts, almonds, sunflower, and peanuts have about 7. Seitan ( which I make at home) has 18 grams of protein per 89gm serving at 90 calories. Tempeh and tofu has a lot of protein too for few calories ( around 10 per 100 calories). There are other meat substitutes as well that have a pretty good amount of protein. The usual egg whites and dairy have protein too. I don't think you should have a problem meeting your protein requirements without eating meat.

Why don't you want to eat protein powders? There are some very healthy meal replacement type shakes that are vegetarian and vegan and low calorie with high protein, and these are often not made from whey powder or unhealthy sugar substitutes.

So should someone who is 300 lbs like me eat 300 grams of protein if I were trying to build muscle? That seems like a lot.

I don't see the problem with 1 or 2 fruits a day. That is not many calories about 100-200.

JDBLY11

How about seitan? There are some great natural "wheat meat" products out there by Upton's Naturals and Field Roast as well as some great recipes. You can do anything with it. I just had some amazing chana masala with seitan at a festival yesterday – it added a great, toothsome texture and absorbed the flavor of the sauce. Best basic seitan recipe I have found was at www.theppk.com. I want to say seitan has generally about 7-8g protein per ounce.

I make this at home. It is so easy and you can use it in stir fry.

JDBLY11

I try to get 100 but usually 80-100 I'm good with. I have a protein shake after working out and I have had good luck building muscle. I also like beans, alot. In fact I think I'll put some on now. I snack greek yogurt or have it for breakfast. Also you can try quest bars, my sister likes them. I know you wanted to stay more "natural" but it's an option. Be sure and have some beans at meals and since you aren't at a cal deficit you shouldn't have an issue getting enough protein.

My favorite beans are garbonzo beans ( chick peas). They are so good. I had some yesterday.

DatMurse

Cut out the whole wheat bread, the brown rice, the quinoa, the spelt, and all those other "high protein" grains. They are only high protein in comparison to the poison known as white bread. They crowd out the real protein foods and vegetables that you need to stay healthy. Fruits are also unnecessary. I'm not saying you'll drop dead from eating a few forkfuls of pasta or a banana on occasion - just that most of the nutrition advice out there is way out of wack. Gary Taubes is helpful on this subject, even though he is very pro-meat.

What's wrong with grains and fruit now?....

I agree.

Quinoa is a complete protein and has 8 grams of protein per cup at 200 calories. That is pretty good. I would not cut it out. Oats have a lot of protein 13 gms per 1 cup at 300 calories. Soy beans have 29 grams per one cup ( and a lot of calcium) and other beans have quite a bit too. Triticale has 25 grams per one cup. Soy milk has 6-9. Peanut butter has around 9. Soy nuts, almonds, sunflower, and peanuts have about 7. Seitan ( which I make at home) has 18 grams of protein per 89gm serving at 90 calories. Tempeh and tofu has a lot of protein too for few calories ( around 10 per 100 calories). There are other meat substitutes as well that have a pretty good amount of protein. The usual egg whites and dairy have protein too. I don't think you should have a problem meeting your protein requirements without eating meat.

Why don't you want to eat protein powders? There are some very healthy meal replacement type shakes that are vegetarian and vegan and low calorie with high protein, and these are often not made from whey powder or unhealthy sugar substitutes.

So should someone who is 300 lbs like me eat 300 grams of protein if I were trying to build muscle? That seems like a lot.

I don't see the problem with 1 or 2 fruits a day. That is not many calories about 100-200.

8g of protein out of 222 calories is not alot of protein at all. for quinoa.

Black beans would be more ideal.


in regards to your weight it is different. Your protein requirement would be different because normal standards do not apply to you.

EmoJew

Im high protein and veggie. Add away! =]

erinjleslie

I'm vegetarian, eating around maintenance, and shooting for about 100g per day. I do like tofu, and often have a protein shake or Luna bar on workout/lifting days. Feel free to add me if you like!