vegetarian advice

kateguy1981 · February 2013

:happy: Hello all I am a vegetarian and am trying to increase my protein intake does anyone know of any natural food that is high in protein (not meat lol). I eat eggs and lots of beans and pulses does the fact that these are also high in carbs hinder me if I want to build muscle? I have lost quite a bit of weight eating 1200 calories a day but I have just been on a body fat calculator and have had a bit of a shock I am going to try and build some muscles up. I do a lot of CV work which I love but have been incorporating strengh training recently I know Rome wasn't built in a day but would really appriciate any advice people could give x

kateguy1981 · February 2013

P.S. I know eggs don't have carbs lol grammar was never my strong point x

Lecterman · February 2013

It does not matter if you are vegetarian or not, you will not build muscle on 1200 calories a day.

atrebor18 · February 2013

If you eat dairy then I suggest adding in low-fat cottage cheese and greek yogurt. I'm a vegetarian for the most part and also do weight lifting. I have a protein shake once a day, twice if I didn't get enough protein from food that day.

auddii · February 2013

Do you eat milk products? Cottage cheese and greek yogurt have a lot of protein. Peanut butter has a moderate amount of protein. There are also veggie protein shakes if you're finding you can't increase protein any other way.

kennie2 · February 2013

tempeh, tofu, seitan (altho i think its pretty high in carbs) also oatmeal, bread high in protein (mine has 7g per slice!) but yeah feel free to add me for more ideas

auddii · February 2013

^This. To build muscle you need to eat at a surplus. To maintain the LBM you currently have, you need to eat a lot of protein and lift (and likely eat more than 1200 because you're going to need to feed your body to support the workouts, otherwise, you'll just bonk, which is not fun when you're holding anything heavy).

megan_sunshine · February 2013

I'm also a vegetarian (returning) and protein shakes, protein bars, egg whites, and fish (if you eat fish like me) are probably your best bets.

Please don't up your dairy...it's REALLY bad for you. I do eat dairy but I try not to eat a lot of it.

And also, 1200 cals is a little low...That's the one thing I hate about this site - it puts you at 1200 if you say you want to lose any more than a pound a week. You can definitely lose over a pound a week eating more than that.

:smooched:

bluefox9er · February 2013

Peanut butter *has* protein, but you might as well eat peanut M&m's...as a vegetarian, I use whey protein shakes to supplement my diet ( as well as peanut M&m's)....

daffodilsoup · February 2013

Seitan is very high in protein and has a similar nutrient profile to skinless boneless chicken breast - it does have more carbs than meat, but not nearly as much as beans and legumes.

Also, you might want to consider adding protein powder to your diet - I like adding it to shakes and oatmeal for a protein boost.

GoTeamMeaghan · February 2013

I've been vegetarian for almost 3 years and eat between 130-170g of protein a day. I agree with previous responses that you will not gain muscle on 1,200 calories a day...you main gain some strength, but not actual muscle. Unless you have some sort of medical condition, carbs aren't bad for you and milk products aren't bad for you. Carbs provide energy for strenuous workouts...plus they taste really good. Feel free to add me or check out my diary for ideas.

atrebor18 · February 2013

I agree with upping your calories as well, I was on 1200 for a while and lost like 6 pounds but now I'm focusing on building muscle so I eat at least 1500 calories a day and have noticed more muscle definition.

lnkarban · February 2013

I've been mostly vegetarian for about 4 or 5 years now, and I almost never have problems meeting my protein intake. I eat a lot of Greek Yogurt and peanut butter. My breakfast every morning is a smoothie made of about a cup of fresh fruit, one flavored greek yogurt, and one tablespoon of creamy peanut butter. That smoothie gives me about half my daily protein. Another good food for protein is quinoa. It doesn't necessarily have a large amount of protein, but what it does have is considered "perfect protein." Other than that, it sounds like you're already eating a lot of what I would suggest for protein: eggs and beans. Chickpeas are also pretty good if you're not eating those already. Also, maybe make a snake of different nuts. They're a little high in calories, but plain nuts are pretty good for you too. I hope this helps!

littleblackcar · February 2013

Dairy is only bad for you if you're allergic to it or lactose intolerant. If you can eat it, go for it.

If you're doing any exercise it all (actually, if you're doing anything other than lying in bed all day) you need to eat quite a bit more than 1200 calories.

kateguy1981 · February 2013

sorry I should have said I have increased my calorie in-take when I did my body fat % I also did my BMR x

kateguy1981 · February 2013

thanks all this has been really helpful I will deffo be upping my calories will have to google some of the foods as I am in the UK (may have diferent ames etc) xx:happy:

kateguy1981 · February 2013

Does anyone on here eat quorn? Is that high in protien?

socajam · February 2013

I have eaten it, but it is very expensive over here in the US. Check out my diary and see if there are any tips you could incorporate into your diet. I do not eat any meat, chicken, eggs, seafood, tofu, tempeh. I get my protein from yoghurt, I make my own almond milk, eat a lot of lentils (especially the black ones). It is very difficult as you say, I always look at the ingredients before buying my food.

kateguy1981 · March 2013

adjusted my calories and protein/fat/carb ratio 30/30/40 think it will be a struggle though as it wants me to have 113g of protein in the day eeeekkk will give it my best shot may have to invest in some veggie protein shake!

musenchild · March 2013

I am still working on getting my protein intake up without increasing dairy, here are some things that have helped me so far:

Smoothies with silken tofu as the base (very creamy when pureed with fruit and a little almond milk)
Whole grains instead of the refined versions have way more protein
Nutritional yeast
Lots of vegetables: http://www.healthaliciousness.com/articles/vegetables-high-in-protein.php
Snack on baked tofu
Texturized vegetable protein/TVP (cook with it: soups, taco filling, etc)
Edamame

Good luck!

LittleMissDover · March 2013

I do, yes it is, yummy too.

Xiaolongbao · March 2013

Arrrghhhh! The above encompasses 2 of my pet hates.

1. If you eat fish you are NOT a vegetarian. Did you not study science at school? Do you not realise that fish is not a vegetable?

2. Broad sweeping statements with no back-up. Why on earth do you think dairy is REALLY bad for someone? It's bad for some people for sure but there's NO reliable evidence that suggests all dairy is bad for all people.

OP I'd answer but you've already had loads of good suggestions. I just had to stop by to complain about the above.

megan_sunshine · March 2013

Calm down first of all. I eat vegetarian 90% of the time so I think it's ok to call myself a vegetarian even if a eat fish occasionally...I know a ton of people who call themselves vegetarians that eat fish. According to you, I'm not a vegetarian. I don't care what your opinion is regarding the above because you are obviously a negative person if you are so quick to jump on a forum and begin criticizing people.

Second...you asked me if I've studied science...pick up a book called The China Study (that is, if you learned how to read a book longer than a Dr. Suess work in school). It's the most extensive study ever conducted on the long term effects of animal products on health and a direct correlation between cancer and dairy products has been PROVEN. So my broad-sweeping statement? It's called science, ignoramus.

babydiego87 · March 2013

quorn, quorn, quorn.

beans, lentils, dairy.

have a look at my diary. im always near to target or over

babydiego87 · March 2013

No it isn't. Because you're not a vegetarian. :laugh:

daffodilsoup · March 2013

The issue isn't so much "labeling" a person - the issue comes down to people thinking that a salmon fillet is an acceptable vegetarian entree at say, a restaurant, or a wedding. Mis-labeling creates a lot of confusion, and can put people in awkward situations when they think they are going out of their way to help a vegetarian friend by serving them fish, and the vegetarian is also put in an awkward position when they refuse on moral grounds.

Someone who eats fish would be labeled a pescetarian, no matter how infrequently they choose to consume fish.

megan_sunshine · March 2013

Okay, whatever you all say. Just trying to give some advice to somebody, not trying to start a debate.

Lisa1971 · March 2013

Nasty much????? Geeeeeez!

haroon_awan · March 2013

Calm your tits.

If a person who says they're a Christian doesn't go to Church every Sunday, does that mean they aren't a Christian? The same goes for a Muslim who doesn't pray 5 times a day etc. They are still followers of that religion or belief and such can call themselves whatever they want.

SwimFan1981 · March 2013

Vegan here!

1. Quinoa and other whole grains

Whole grains are a great source of protein, but the queen of whole grains when it comes to protein content is quinoa. Unlike many sources of vegetarian protein, quinoa contains all of the essential amino acids, making it a "complete protein". Just one cup of cooked quinoa contains 18 grams of protein, as well as nine grams of fiber. Other whole grains, including whole grain bread, brown rice, barley are all healthy protein-rich foods for vegetarians and vegans as well.
Protein content: One cup of cooked quinoa provides about 18 grams of protein.
Why you should eat it: Whole grains are a bargain! Shop in bulk and you can stock up on whole grains for about $1.50 a pound.

2. Beans, Lentils and Legumes

All beans, lentils, and peas are an excellent vegetarian and vegan source of protein, so eat whichever one you like! Black beans, kidney beans, Indian dhal, vegetarian chili, split pea soup and chickpea hummus - pick one and watch the protein grams add up. Soy is a bean as well, but because soy and its derivatives are such a popular source of protein for vegetarians, it merits it's own entry below.
Protein content: One cup of canned kidney beans contains about 13.4 grams of protein.
Why you should eat it: Beans are one of the most common protein-rich foods for vegetarians. You can find beans in the grocery store or on the menu just about everywhere you may be.

3. Tofu and other soy products

Soy is such a flavor chameleon that you'll never get bored! You may have tried tofu and soy milk before, but what about edamame, soy ice cream, soy yogurt, soy nuts or soy cheese? TVP and tempeh are also protein-rich soy foods. As an added bonus, many brands of tofu and soymilk are fortified with other nutrients that vegetarians and vegans need, such as calcium, iron and vitamin B12. And yes, I did just give you permission to eat soy ice cream to get your protein.
Protein content: A half-cup of tofu contains 10 grams, and soy milk contains 7 grams of protein per cup.
Why you should eat it: You can add a bit of tofu to just about anything you cook, including stir-fries, pasta sauces, soups and salads.

4. Nuts, Seeds and Nut Butters

Nuts, including peanuts, cashews, almonds and walnuts all contain protein, as do seeds such as sesame seeds and sunflower seeds. Because most nuts and seeds are high in fat, you don't want to make them your primary source of protein. But they're great as a post-workout or occasional snack. Nut butters are delicious as well, and kids of course love peanut butter. Try soy nut butter or cashew nut butter for a little variety if you're bored of peanut butter.
Protein content: Two tablespoons of peanut butter contains about 8 grams of protein.
Why you should eat it: Convenience! Stop into any 7-11 and pick up a snack of nuts to get a protein boost. And of course, kids love peanut butter too.

5. Seitan, Veggie Burgers and Meat Substitutes

Read the label of your store-bought meat substitute products and veggie burgers and you'll find they are quite high in protein! Most commercial meat substitutes are made from either soy protein, wheat protein (wheat gluten) or a combination of the two. So toss a few veggie burgers on the grill or in the microwave, and watch those daily protein grams add right up. Homemade seitan is quite high in protein as well.
Protein content: One veggie patty contains about 10 grams of protein, and 100 grams of seitan provides 21 grams of protein.
Why you should eat it: Seitan and mock meats are great for barbecues or anytime you just want something hearty and filling.

6. Tempeh

Tempeh is made from cooked and slightly fermented soybeans and formed into a patty, but don't let that stop you. It's actually similar to a very firm veggie burger, and, like tofu and seitan, it's quite high in protein and can be prepared in a myriad of ways, making if perfect for vegetarians, vegans, or just folks wishing to reduce meat consumption while exploring alternative protein sources.
Protein content: Varies by brand, but as a guideline, one serving of tempeh (100 grams) provides about 18 grams of protein (that's even more protein per gram than tofu!)
Why you should eat it: Tempeh is a great alternative for folks who don't like tofu.

PS - To the lady who eats fish, you are a pescatarian...just saying :drinker:

daffodilsoup · March 2013

This may not be an issue for labeling people a certain religion, but it would cause confusion when it came to dietary restrictions. It is confusing for people outside a certain ideology when there are no clear lines about what that particular thing is. If someone has a friend who eats scallops, but says they eat Kosher, it can be an issue if they then serve scallops to someone who actually eats Kosher.

I'm not one for continuing the "snootiness" of labeling, but when it comes to what something is and isn't, isn't it better to err on the side of clarity? Sure, a person who doesn't go to church every Sunday can call themselves Christian, but when they do something that blatantly goes against that ideology - say, they don't believe in Christ, or something that is the basis of that ideology, why would they even bother referring to themselves as that? It just causes confusion.

vegetarian advice

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