Vegetarians/Vegans: Your best source of low-fat protein?

I eat cottage cheese. Not sure on the fat but it's only 110 calories with 12g of protein.
If you like eggs you could eat them not sure on how much protein is in those though I don't like eggs.
I just bought some garbanzo bean flour and made a veggie pancake type thing with it and it's 220 calories with 12g of protein.
Black beans are always good. I also drink a chocolate protein shake made by Genisoy, it's soy protein.

- Seitan

- Plant-based protein powder mixed into oats.

Protein powders.

Or just eat meat.

I use egg whites. Lots of them
Tons of Quorn
Any meat sub made of soya I can find
Quinoa
Nuts
Nut butter
Milk
Protein powder


I make pancakes.
5egg white, 2 whole egg
1/2 tub quark (125g)
50g ground oats.

Divided by three, macros are below
Fat 5g
Carbs 13.7
Protein 16.6

I hit 130-150g protein a day, 50-60g fat eating 1500-1800 cals, on a veggie diet.

You have to be creative (or very boring)

I often eat, peanut butter (higher in fat, but a healthy fat), almonds/walnuts, Ezekiel bread (whole grain), whole grain pasta, black and pinto beans (lots of burritos), tofu, tempeh, and sometimes the pre-packaged stuff (veggie burgers, veggie meatballs, veggie sausage). I usually have no problem meeting my protein needs.

Make sure when you are eating beans as a vegetarian that you are pairing them with whole grain rice (brown included) in order to build the complex protein chains necessary for your body to use it. Look at cultures where vegetarianism is the norm and you'll see that they generally pair the two. Many stores now carry gram flour (chick pea flour) that can be used in recipes instead of wheat flour (look for modified recipes online because it's popular with gluten-free diet). We often use a mixture of gram and rice flours.

Be prepared for flatulence! Many times soy protein can be more of an offender than whey protein, but it came as a shock to my daughter when she cut meat from her diet that she could easily (an inadvertently) "crop-dust" a classroom that would linger for hours.
It was especially embarrassing for her at the gym when she would bend over during workouts and surprise herself.
It's not just the broccoli that does it! We have found the Beano mint meltaways to be very helpful in this regard.

She is intolerant of tofu (allergies) and utilizes eggs to get much of her protein --- while they may be higher in fat than some other options, they are high in nutritional value also (be skeptical of the eggs=bad cholesterol argument). I have learned to throw a couple of eggs into a non-stick muffin tin and bake them at 350 for 15-20 minutes --- no oil, no extra fat but very tasty with a nice crisp. She then stacks on veggies and seasoning and makes a nice entrée. Eggs pair well with spinach and tomatoes.

I recommend that all new vegetarians purchase a protein "shot" to keep handy on those evenings when you realize that you haven't had enough protein and your body is rebelling --- my daughter got terrible muscle craps after a few days of not paying attention to her protein intake and the little 2oz liquid drink before bed had her in tip top shape in the morning. I wouldn't recommend it on a regular basis, but as a backup when you've had a busy week and feel like crap physically. You really have to learn to listen to your own body and what it is trying to tell you (all mine every says is, "give me another cookie now").

I envy and applaud all who have the dedication and commitment to following through on a vegetarian (or mostly vegetarian) diet -- regardless of their motivation to do so. I wish I liked vegetables even a little bit --- there's no doubt I would get a good start on my weight-loss and health goals if I could stand veggies even just a little.

Greek yogurt, soy milk, whole grains, eggs, beans, seitan (I use the post-punk kitchen recipe to make mine), and tofu are all great sources. I've recently started using a protein shake mixed with almond milk. It's surprisingly tasty and helps me meet my protein goals, which I've recently upped because I enjoy lifting heavy weights.

Also, don't worry about "pairing" the right foods in every meal. That's an outdated, incorrect theory.

Also, don't worry about "pairing" the right foods in every meal. That's an outdated, incorrect theory.

This. As long as you have lots of different foods all day you're fine. Soy is a complete protein though, but other proteins as long as eaten through out the day complete themselves.

cottage cheese, greek yogurt(dannon light n fit), edamame, protein powder(jay robb)

Egg whites and protein powder