Vegetarians/ Pescatarians with higher-protein diets?

enewsome2
enewsome2 Posts: 355 Member
in Food and Nutrition
So I have just realized that every day I am getting way too much sugar, and wayyy to little protein.

I am a 90% vegetarian, and I eat fish on occasion (I don't want to do it every day.)

Does anyone follow a higher protein vegetarian diet? Anyone have any good suggestions?

Thanks in advance. You all rock!

Replies

  • mcrowe1016
    mcrowe1016 Posts: 647 Member
    Protein powder, Protein bars, and eggs are good sources of protein.
  • cnelson1974
    cnelson1974 Posts: 235 Member
    Beans and nuts as well. Just be careful of the high fat content. Good luck! :)
  • enewsome2
    enewsome2 Posts: 355 Member
    Does anyone have a diary that's open that I could scope out? I need lots of ideas! Lol.
  • gingerveg
    gingerveg Posts: 748 Member
    Quinoa, nuts, legumes, protein powder, braggs aminos <---this is a liquid protein that MFP doesn't read as a protein (so it doesn't end up in your numbers) but it is a good one.
  • enewsome2
    enewsome2 Posts: 355 Member
    Quinoa, nuts, legumes, protein powder, braggs aminos <---this is a liquid protein that MFP doesn't read as a protein (so it doesn't end up in your numbers) but it is a good one.

    Thanks. What do you do with the braggs?
  • rainbowharpy
    rainbowharpy Posts: 4
    Today I had 3 eggs (w/ veggies), 1 faux sausage patty and a non fat greek yogurt (blueberry.) That's 42 grams of protein and 450 calories in my breakfast and subsequent mid day snack. If I decided to go vegan, I'd probably replace the eggs with tofu scramble, which has a comparable amount of protein.
  • avocad0
    avocad0 Posts: 7
    I started my day with:

    2 slices of Food For Life, 7 sprouted grains bread (toasted)
    1 tablespoon of Almond butter (fresh from WholeFoodsMarket)
    10 mashed blackberries
  • eatrainsmile
    eatrainsmile Posts: 220 Member
    I am pescetarian and I consume a good amount of protein daily. My protein sources are mostly cottage cheese, eggs, goat cheese, nuts, beans, chickpeas, lentils, protein powder. I occasionaly eat fish which raises my protein consumption like crazy. There is almost 50 g protein in 200 g fish (one fillet). White fish is low in fat. Also shrimps. I also love mussels. Mushrooms are higher in protein than vegetables.
  • HypersonicFitNess
    HypersonicFitNess Posts: 1,219 Member
    While I am not vegetarian I eat vegetarian a lot of days....but I try to get ~ 50% of my diet from raw fruits & vegetables per day

    I use hemp protein in my oatmeal (steel cut or gluten free Bob's Red Mill Tasty Hot Cereal); it is high in protein and fiber (no sugar); I also use it in my smoothies which I make with greens or spinach, protein powder, 2 tsp raw almond butter, and usually some berries.

    I made a great black bean soup that was featured in Runner's World magazine this month that is chocked FULL of protein.
  • Sublog
    Sublog Posts: 1,296 Member
    Dairy works well. :)
  • sarahisme18
    sarahisme18 Posts: 574 Member
    Does anyone have a diary that's open that I could scope out? I need lots of ideas! Lol.

    I'm working on getting more protein (and I am also a vegetarian, eat fish a couple times a month), feel free to check out my diary for ideas! Last couple days have been a little low on that, fyi.

    I found that cottage cheese is a GREAT way to boost your protein intake. Unfortunately, it made me sick so I can't eat that much of it, but if you can, it's a great idea.
  • gingerveg
    gingerveg Posts: 748 Member
    Quinoa, nuts, legumes, protein powder, braggs aminos <---this is a liquid protein that MFP doesn't read as a protein (so it doesn't end up in your numbers) but it is a good one.

    Thanks. What do you do with the braggs?
    It's like soy sauce so you can use it that way. Personally, I love it sprayed on some popcorn--yum.
  • enewsome2
    enewsome2 Posts: 355 Member
    Thank you all for the great suggestions. :)
  • yogeshsarkar
    yogeshsarkar Posts: 119 Member
    Protein shake, milk, curd, Pulses, Beans, Soya and Egg Whites will easily help you get decent amount of protein in. I for instance am a vegetarian (I do eat egg occasionally and consume milk products) and I don’t have any problem meeting my protein requirement. Though I am not really on a high protein diet as of now, but have done that in past as well.
  • PaulaPalooza
    PaulaPalooza Posts: 137 Member
    I get about 80 - 100 on protein a day and am in the same boat (though maybe cutting fish due to strange allergies popping up... sigh.)

    I use isopure chocolate protein powder some times and have high energy protein bars others- but not a protein supplement every day.

    I'll add you and we can compare ideas!
  • Errrica91
    Errrica91 Posts: 122 Member
    Soy meat is an amazing source of protein and it's very popular with vegetarians (at least that's what my vegetarian friends claim:D)...

    100g/1 cup of soy contains:
    15.2g of protein
    6.1g of carbs
    3.0g of fat
    + NO cholesterol and NO sugars AT ALL!:)
    And lots of sodium and potassium..:-)

    I love it and eat almost every day even though I'm no way vegetarian:) Give it a try!:-)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    - Milk
    - Greek yogurt
    - 'fake' meat like seitan, quorn and soy based products
    - edamame
    - whey protein
    - hemp seeds
    - nutritional yeast
    - eggs (whites if you want to cut the cals)

    I get over 120g of protein, often over 140g, usually without protein powder and I am a full vegetarian - it's not that hard to do.
  • ipsamet
    ipsamet Posts: 436 Member
    - Milk
    - Greek yogurt
    - 'fake' meat like seitan, quorn and soy based products
    - edamame
    - whey protein
    - hemp seeds
    - nutritional yeast
    - eggs (whites if you want to cut the cals)

    I get over 120g of protein, often over 140g, usually without protein powder and I am a full vegetarian - it's not that hard to do.

    This exactly pretty much. I do use whey protein powder, though! Also cheese, mmmmm. And cottage cheese! I try to get over 100g of protein a day and I have better days than others but I hit it most of the time. It's usually when I'm being lazy and not eating enough that I don't - it's not too tough.
  • reptilegrrl
    reptilegrrl Posts: 24 Member
    I personally caution against relying on fake meats or on soy for your protein needs.

    I was a vegetarian for a very long time (20+ years) and ate higher protein than most, but it still wasn't enough for my current protein needs :(
  • cmz311
    cmz311 Posts: 15
    bump
  • LethalBeauty
    LethalBeauty Posts: 52
    I eat a can of maple syrup beans everyday/every second day. its probably healthier to get the beans plain but i loveee maple syrup. and the cans are so cheap! its hard to resist :/ way too much sugar though, so i wouldnt really recommend it for anyone. though plain canned beans for sure!
  • reptilegrrl
    reptilegrrl Posts: 24 Member
    I eat a can of maple syrup beans everyday/every second day. its probably healthier to get the beans plain but i loveee maple syrup. and the cans are so cheap! its hard to resist :/ way too much sugar though, so i wouldnt really recommend it for anyone. though plain canned beans for sure!

    Yes. Way too much sugar. You may be doing long-term damage to yourself by eating that much sugar regularly. Plain beans can be snazzed up with lots of stuff, and you might find that making your own maple beans makes you satisfied with less sugar.
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I eat a can of maple syrup beans everyday/every second day. its probably healthier to get the beans plain but i loveee maple syrup. and the cans are so cheap! its hard to resist :/ way too much sugar though, so i wouldnt really recommend it for anyone. though plain canned beans for sure!

    Yes. Way too much sugar. You may be doing long-term damage to yourself by eating that much sugar regularly. Plain beans can be snazzed up with lots of stuff, and you might find that making your own maple beans makes you satisfied with less sugar.

    What long term damage can you do by eating the amount of sugar in a can of beans?
  • thyagofalconi
    thyagofalconi Posts: 16 Member
    I'm a 100% vegetarian and I eat protein in Quorn products, but I'm in London and I'm not sure that they are available in USA.

    This is their website: http://www.quorn.co.uk/

    Their products are good because they contain absolutely no cholesterol and also low in saturated fat, and the most important: meat free. :)
  • Sarauk2sf
    Sarauk2sf Posts: 28,072 Member
    I'm a 100% vegetarian and I eat protein in Quorn products, but I'm in London and I'm not sure that they are available in USA.

    This is their website: http://www.quorn.co.uk/

    Their products are good because they contain absolutely no cholesterol and also low in saturated fat, and the most important: meat free. :)

    They are available in the US - the selection is smaller unfortunately.

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