Vegetarians - how do you get enough protein?

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  • LoseYouself
    LoseYouself Posts: 249 Member
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    What is your idea of "enough" protein though?

    The truth is, the majority of people get more protein than they truly need anyways. So having lower amounts doesn't mean you're lacking necessarily. Even most daily recommended intakes for protein range between 50-70g for an average man or woman, but this is also with a huge safety margin. 10-15% of total calories is plenty. I'm vegan and I get 15-20% usually. I really don't think you need to worry since you're having protein shakes, and being vegetarian I assume you still get protein from dairy and/or eggs.

    I really don't think you have anything to worry about. It's sometimes more important to be attentive to iron and other vitamins/minerals rather than protein. :) Just eat a wide variety of plant-based whole foods that includes legumes, wholegrains, and small amounts of nuts and seeds and you'll be fine. If you still want to boost protein, you can get natural plant-based protein powders, or if you're okay with consuming dairy you could just have whey protein powder. My favorite way to add extra protein is organic tofu with some meals, and a plant based protein powder in my green smoothies such as hemp or brown rice protein (12g per tbsp). :)
  • LoseYouself
    LoseYouself Posts: 249 Member
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    If you are going for bodybuilder intake levels (at least 0.8 g per pound of body weight, and some eat as much as 2 g per lb), it's going to be difficult to do it without supplements. For a vegan, getting that much protein from dietary sources is going to be difficult without sups. Unless you eat tofu all day, like a sumo wrestler. It would take 2.5 lb of tofu to provide 120 g of protein, for example.

    The current American RDA for protein is considerably lower than 0.8 g per lb of bodyweight. You can easily meet the standard RDA on a vegetarian or vegan diet from standard veg protein sources (nuts, beans, grains), and of course eggs and dairy. For a vegetarian who isn't dairy-averse and is also calorie-conscious, fat-free yogurt and farmer's cheese/cottage cheese are probably the best options. If you shirk animal-based protein sources, you have to be extremely diligent about combining foods to get a complete amino acid profile. A vegan diet can be very healthy, but it is a lot of work.

    You (general you, not you specifically) don't actually have to combine foods - that thinking was around in the 80's. As long as you eat a variety of foods through the day, same as an omnivore would, you will be fine.

    I wasn't referring to the loony food combination diet, whereby you aren't allowed to eat X and Y in the same meal. I meant that in order to get all of the amino acids the human body needs, you have to eat both certain legumes and certain grains; you can't get complete proteins from any one plant source.

    Im pretty sure the person who wrote this realizes you didn't mean that you can't eat "X and Y in the same meal." I think they were simply referring to your point about combining foods to make complete proteins such as beans and rice, for example. Like they mentioned, combining incomplete proteins with every meal to "create a complete protein" is a myth and way of thinking from ages ago that has been debunked for quite some time. You're right about needing different foods to get all the amino acids (absolutely true), but they don't have to be paired together in the same meal as people once believed. As long as you're eating a large variety of plant-based whole foods every day, it doesn't matter when you eat them. Maybe you meant this and I just misunderstood. Soybeans are a complete protein that is plant-based, but a lot of soy is GMO (which is obviously terrible) so it's better to go for organic, less processed, non-GMO versions of soy.

    It does take some learning and planning in the beginning, but it does become easy with time. :)
  • bumblebums
    bumblebums Posts: 2,181 Member
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    If you are going for bodybuilder intake levels (at least 0.8 g per pound of body weight, and some eat as much as 2 g per lb), it's going to be difficult to do it without supplements. For a vegan, getting that much protein from dietary sources is going to be difficult without sups. Unless you eat tofu all day, like a sumo wrestler. It would take 2.5 lb of tofu to provide 120 g of protein, for example.

    The current American RDA for protein is considerably lower than 0.8 g per lb of bodyweight. You can easily meet the standard RDA on a vegetarian or vegan diet from standard veg protein sources (nuts, beans, grains), and of course eggs and dairy. For a vegetarian who isn't dairy-averse and is also calorie-conscious, fat-free yogurt and farmer's cheese/cottage cheese are probably the best options. If you shirk animal-based protein sources, you have to be extremely diligent about combining foods to get a complete amino acid profile. A vegan diet can be very healthy, but it is a lot of work.

    You (general you, not you specifically) don't actually have to combine foods - that thinking was around in the 80's. As long as you eat a variety of foods through the day, same as an omnivore would, you will be fine.

    I wasn't referring to the loony food combination diet, whereby you aren't allowed to eat X and Y in the same meal. I meant that in order to get all of the amino acids the human body needs, you have to eat both certain legumes and certain grains; you can't get complete proteins from any one plant source.

    Im pretty sure the person who wrote this realizes you didn't mean that you can't eat "X and Y in the same meal." I think they were simply referring to your point about combining foods to make complete proteins such as beans and rice, for example. Like they mentioned, combining incomplete proteins with every meal to "create a complete protein" is a myth and way of thinking from ages ago that has been debunked for quite some time. You're right about needing different foods to get all the amino acids (absolutely true), but they don't have to be paired together in the same meal as people once believed. As long as you're eating a large variety of plant-based whole foods every day, it doesn't matter when you eat them. Maybe you meant this and I just misunderstood. Soybeans are a complete protein that is plant-based, but a lot of soy is GMO (which is obviously terrible) so it's better to go for organic, less processed, non-GMO versions of soy in small to moderate amounts.

    You misunderstood.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
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    What do you consider "enough" protein? You should be getting plenty from the sources you listed?
    .
    I aim for 80+ grams a day. Generally don't have an issue with it since I added in a protein shake a day.
  • ekaustin7
    ekaustin7 Posts: 185 Member
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    Breakfast - free range eggs from chickens I know are looked after (my friend keeps hens), either whey or vegan protein powder, and higher-protein cereals - Kashi GoLean, for example.

    Lunch - hummus/beans/edamame (young soybeans in pods)/some cheese/tofu/faux meats on occasion when I'm pressed for time/quinoa

    Dinner - tofu/tempeh/edamame/quinoa/some cheese/seitan

    Snacks - nuts/seeds/greek yogurt/regular yogurt/hummus

    (plugs blog) My vegetarian bento blog is here: http://veggiebentolove.wordpress.com, and I've been blogging my lunches for almost a year if that helps. I often include whatever snacks I pack for the day too, because bento lunches are by design smaller than a typical western lunch.

    You need quite a bit less protein than western nutrition would have us believe. Watch Forks over Knives for an excellent overview of the China project, the most comprehensive study of human nutrition vs. chronic health diseases if you're looking for a bit more information.

    I use whey or vegan protein powder in smoothies as insurance basically, and because I'm not great at eating quinoa for breakfast. A smoothie I can get down :) I also go for whole-grain where possible (except pasta which I don't care for in wg) so I glean a little more protein there too - again, being that I'm not bodybuilding, I don't need massive amounts of it.

    According to MFP, I'm at or over my protein intake each day.

    I LOVE Forks Over Knives! That's what sparked me to eat as little animal protein as possible. Thanks for all your advice, this should be a great start. I think the goal that MFP set for me is WAY too high for protein. Even when I was making it a point to eat high protein foods, I was barely getting half of what MFP told me to get. I set it at 30% of my calories to come from protein (40% from carbs, 30% from fats) but I'm always way over on carbs and way under on protein. Thanks for the help!
  • ekaustin7
    ekaustin7 Posts: 185 Member
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    Thanks everyone for all of the great advice! I think what some of you mentioned is right and that I was getting enough. I have my macros set at 40% carbs/ 30% protein/ 30% fats. I guess I didn't realize that just because I wasn't hitting MFP's number they gave me doesn't mean I'm not getting enough. Thanks everyone!
  • rainbowbow
    rainbowbow Posts: 7,490 Member
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    I stay away from soy (although it is SOOOO delicious!!!!) because it was causing me to have underactive thyroid. I eat Quorn products instead (made of mushroom).

    I eat-
    0% fat PLAIN greek yogurt (fage) 18 grams,
    snack- protein shake (120 cals and 25 grams protein)
    lunch- Lean cuisine five cheese lasagna and an apple (350 calories 20 grams protein)
    snack- Quest bar (20 grams protein)
    Dinner- Whatever the heck i want. usually like 700 calories worth of whatever. which usually has like 15 grams of protein in it.


    My day will usually look something like that. I love me some quest bars and greek yogurt.


    It was suggested to me, howeverm by a nutritionist to load the protein in the morning like 2 scoops of whey and then eat normalls throughout the day. End up being around the same as me eating protein with every meal (which i dont really like).
  • fishgutzy
    fishgutzy Posts: 2,807 Member
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    I love meat too much to ever go vegetarian. :bigsmile:
    Had a nice hunk of lamb with green beans ans Cackalacky sauce for lunch today Yum.

    BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

    Whey protein is not vegetarian. It is animal derived. So are eggs. Do you know how many male chickens are killed every year just for being unable to produce eggs? One can't be vegetarian and eat eggs or whey protein. It is more accurate to say you are omnivore. :bigsmile:

    Really need a sarcasm font here. :drinker:
  • bumblebums
    bumblebums Posts: 2,181 Member
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    I love meat too much to ever go vegetarian. :bigsmile:
    Had a nice hunk of lamb with green beans ans Cackalacky sauce for lunch today Yum.

    BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

    Whey protein is not vegetarian. It is animal derived. So are eggs. Do you know how many male chickens are killed every year just for being unable to produce eggs? One can't be vegetarian and eat eggs or whey protein. It is more accurate to say you are omnivore. :bigsmile:

    Really need a sarcasm font here. :drinker:

    I'm afraid you are in the wrong thread :) this is not about the virtues or downsides of vegan diets, it's about getting protein on a vegetarian diet.

    Also, you might want to look up the difference between "vegetarian" and "vegan"--whey protein IS vegetarian. Dairy and eggs are considered to be perfectly okay for a vegetarian diet, though they would not be suitable for vegans.
  • Toddahlie
    Toddahlie Posts: 116 Member
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    vegetal proteins!!

    It isn't so difficult replace animal proteins with vegetal proteins!
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
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    I love meat too much to ever go vegetarian. :bigsmile:
    Had a nice hunk of lamb with green beans ans Cackalacky sauce for lunch today Yum.

    BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

    Whey protein is not vegetarian. It is animal derived. So are eggs. Do you know how many male chickens are killed every year just for being unable to produce eggs? One can't be vegetarian and eat eggs or whey protein. It is more accurate to say you are omnivore. :bigsmile:

    Really need a sarcasm font here. :drinker:

    So why are you on this thread since you have no input? Also you appear to uneducated about vegetarianism. This might clear it up for you: http://www.veganmeat.com/vegtypes.html
  • AlyssaJoJo
    AlyssaJoJo Posts: 449 Member
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    I don't do protein powder because I can eat something and get more protein... and I don't eat protein bars because I can eat something for less calories. My big go to's are low fat cottage cheese and greek yogurt. :D
  • meeper123
    meeper123 Posts: 3,347 Member
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    I follow the vegan food pyrimid it works really well and works a lot like the regular food pyrimid google it :)
  • wpntgr2
    wpntgr2 Posts: 2
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    I agree. I just watched Forks over Knives and if you research each food, you will see that most foods have protein in them. If not, animals, which feed on grasses etc wouldn't survive either. You are probably getting enough protein already, but check it out. :)
  • HappyElizabeth
    HappyElizabeth Posts: 231 Member
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    “The World Health Organization (WHO) recommends that men and women obtain 5% of their calories as protein. This would mean 38 grams of protein for a man burning 3000 calories a day and 29 grams for a woman using 2300 calories a day. This quantity of protein is impossible to avoid when daily calorie needs are met by unrefined starches and vegetables. For example, rice alone would provide 71 grams of highly usable protein and white potatoes would provide 64 grams of protein.” John A. McDougall, MD

    “The simple answer is this, as long as you consume adequate calories to maintain a healthy weight from a variety of whole plant foods, (and not from junk foods and/or just fruit) you will get in all the protein and amino acids that you need.” Jeff Novick, MS, RD

    “. . . , most plant foods, except fruit, supply at least 10 percent of calories from protein, with green vegetables averaging about 50 percent.” Joel Fuhrman, MD

    “The concern that vegetables do not contain ‘complete proteins’ is not scientifically valid. Plenty of protein and all of the essential and nonessential amino acids are present in single unrefined starches, such as oatmeal (16% of calories from protein), rice (8% protein), corn (12% protein), beans (26% protein), whole wheat spaghetti (14% protein), and potatoes (11% protein), enough even for weight lifters and endurance athletes, . . .” Kerrie Saunders, PhD

    “Since 1974, the World Health Organization has recommended that we get 5% of our calories from protein (6% during pregnancy). Matthew Lederman, MD and Alona Pulde, MD

    “To put things in perspective, human breast milk is 5% protein and is consumed by a baby who is doubling in size while only consuming that food.” Matthew Lederman, MD and Alona Pulde, MD

    “. . . broccoli has a higher percentage of protein than pork, salmon, chicken, skim milk, eggs, beef, and cheddar cheese!” Matthew Lederman, MD and Alona Pulde, MD

    “In fact, a National Institute of Health study at the University of California published in the American Journal of Clinical Nutrition (2001), found that “women who ate most of their protein from animal sources had three times the rate of bone loss and 3.7 times the rate of hip fractures as women who ate most of their protein from vegetable sources.” Matthew Lederman, MD and Alona Pulde, MD

    “[T]he body does not store excess protein and therefore must eliminate it. Over time, excessive amounts of protein can potentially put a strain on the kidneys, liver and our bones. In addition, excess protein can raise the levels of a hormone called IGF-1, which can stimulate the growth rate of certain cancers.” Jeff Novick, MS, RD

    “. . . most plant foods supply at least 10% of their calories from protein. People on an animal-free diet get, on average, about 11% of their calories from protein; in contrast, those who eat a typical American diet get about 15% to 17% of their calories from protein. Recall that you require only about 5% of your calories from protein.” Janice Stanger, PhD

    “. . . increased intakes of animal protein also enhance the production of insulin-like growth factor . . . and this enhances cancer cell growth.” T. Colin Campbell, PhD

    “In reality, people have no greater need for animal protein than do gorillas or elephants, both of whom have far bigger muscles than we do, yet are plant eaters. It comes as a surprise for people to learn that essential amino acids are made by plants, not by animals. We can get them from animals, but somewhere along the food chain they originally came from plants. Generally, if vegans eat a variety of plant foods (legumes, nuts, seeds, vegetables, fruits and grains) and consume sufficient calories, protein needs will be met.” Brenda Davis, RD

    This!
  • tcunbeliever
    tcunbeliever Posts: 8,219 Member
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    Vegetarian, by definition, means someone who eats only vegetables and grains...it has become popular to use vegetarian as a slang word for someone who doesn't eat dead animals, but who eats animals products that do not require an animal to die such as eggs and dairy...food marketers take full advantage of this and label foods as "vegetarian" even when they contain eggs and dairy because in the US there is no real regulation of the label "vegetarian" and "vegan"...so we have "Veggie" brand cheese which is made from milk products and labeled vegetarian...I just read allergy warnings, those are more accurate than the vegetarian and/or vegan labels...
  • randalkeith
    randalkeith Posts: 4 Member
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    Oopps wrong post
  • throttle2009
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    I'm not vegetarian but I have tried these hemp hearts. They pack alot of protein into a tablespoon or so. Tastes good on salads or blended into smoothies etc...they basically taste like sunflower seeds imo...

    http://www.manitobaharvest.com/
  • KyleB65
    KyleB65 Posts: 1,196 Member
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    I am in a similar situation.

    No meat but still eating dairy & eggs. (Although slowly reducing there as well).

    Not sure about the protein?

    The gym trainer keep suggesting I eat more.

    I feel good (lots of energy! No lethargy). My running is doing well. Same or slightly better pace than through the winter. But I have stalled at my lifting. This might be a function of not wanting to aggravate a small inguinal hernia and my age (47 yrs). Might also be time for a change up of my routine.

    I eat a decent amount of calories and my weight has only dipped 2 lbs since I dropped meat at the beginning of Feb this year. (192 - 193 to 190 - 191lbs).

    I eat lots of sweet potato, spinach, black beans, chickpeas, organic peanut butter, a variety of non-salted nuts, wholegrain/multigrain breads and lots of fruits. And, I have just started eating kale.

    I would say that if you are feeling good and are not experiencing any lack of energy or extended recovery periods. Keep on with what works for you.

    I am slowly finding out that many of the "rules" apply differently to different people. Just like how different people see different amounts of success with identical weight loss regimes.
  • xinit0
    xinit0 Posts: 310 Member
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    BTW, if Vegans are supposed to eat everything raw, how can they eat roasted mixed nuts?

    Vegan is not the same as Raw Vegan.