Vegetarian needs suggestions, how it increase protein

alichristiana
alichristiana Posts: 76 Member
in Food and Nutrition
Hi, I'm trying to increase my protein intake and I think I'm doing ok for lunches where i have found a product range that is easy to cook quickly and is a good, low fat source of protein and fiber but I need suggestions for dinners, when I eat with my fiancée. Normally we have something pasta/rice/salad based but I would like to know how I can increase the protein in mine. I also find that even when I don't eat junk I eat too much sugar just from fruit and veg,according to the app. Should this concern me?
I'm not a fan of meat replacement products, needing to be in the mood (or having sunday dinner cooked by his mum)to eat them.

Thank you!
If you want any more information my diary is set to public.
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Replies

  • Oiebruadar
    Oiebruadar Posts: 4
    Do you eat eggs? Baked eggs in tomato sauce is fantastic. Curried chickpeas with rice, throwing edammame in your salads, miso soup with tofu, potatoes, and seaweed,bean and rice burritos with maybe a little cheese or sour cream for the extra protein there... looking towards Indian cuisine will help you out as a large majority of India's population is vegetarian. There are also tons of recipes out there for bean or legume based "burgers" that you could throw together.
  • alichristiana
    alichristiana Posts: 76 Member
    Thanks! I'll have to see what I can find for your suggestions :) food shopping tomorrow. Unfortunately I am slightly intolerant to egg yolk, though, so I don't have much egg on its own, and usually scrambled or omelette (fine mixed into a recipe though)
  • Oiebruadar
    Oiebruadar Posts: 4
    You could also try blending silken tofu into puddings, cheesecakes, and smoothies. Vegan creamy dessert recipes use a lot of silken tofu.
  • alichristiana
    alichristiana Posts: 76 Member
    These are good tips, do you think any particular nuts or seeds would be a good idea for adding in? There isn't much tofu product available where I live. :)
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    Looking at your diary it doesn't look like your sugar is coming from fruit, its coming from lemonade and cookies, you ate a cookie for breakfast?

    Consider eating more beans and adding in a protein shake in place of those cookies. There are many vegan protein powders out there.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Seapoint Farms dry rosted edamame - 14 g protein per 1/4 cup.
  • AlyssaJoJo
    AlyssaJoJo Posts: 449 Member
    cottage cheese, eggs, beeaans, peanut butter, etc.
  • lisamarie1780
    lisamarie1780 Posts: 432 Member
    pulses like cannelini beans, berlotti, kidney, adzuki beans. They are filling, good sources of protein and low cal. Also Quinoa which is a grain and cooks in about ten mins, it's full of protein and vitamins.
  • BaconMD
    BaconMD Posts: 1,165 Member
    Lentils are your friends.

    You can also find protein powders to mix up with bananas and nut butters and almond milk and carob or cocoa powder and make a dessert that is, frankly, terrific.
  • AlyssaJoJo
    AlyssaJoJo Posts: 449 Member
    peas, some nuts, and much more. I really try to get my protein from food. I can eat a greek yogurt and get just as much protein as I would from a powder. Protein bars as way too many calories for how much protein you actually get from them. But bars are nice to have when you are needing that protein and can spare those calories. I do a weekday vegetarian and I find that my protein ranges from 65-90.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Couldn't read the title hun? She's vegetarian. Your ignorance is showing. How embarrassing for you.
  • Dave_Ramsay
    Dave_Ramsay Posts: 6 Member
    I eat 2Tbsp of Hemp Hearts each morning with my breakfast. It's 7 grams of protien and I've noticed it has helped me. I have replaced eatting protien bars with Hemp Hearts. So far it seems to be working for me.

    Good Luck.
  • mixedfeelings
    mixedfeelings Posts: 904 Member
    I'm a bit lax with my protein intake but there are a couple of items I do purposely get to increase my protein intake when I am exercising.
    Nuts & Seeds are great as are lentils where you can sneak in but there are two things I use to really boost my protein intake.
    Firstly My Protein do a great range of cheap protein shake that are suitable for veggies, the flavoured ones I find to be too sweet but the plain one is nice on its own and mainly tastes of the milk and my newly discovered wonder product are the Danio High-protein thick yogurts, the cherry one especially nice and is fat free although the others are still low fat I've just always been a fan of cherries. They cost about 85p a pot but they are fairly new so I've seen them on offer in quite a few places, one pot is about 13g protein which is pretty fabulous.
  • cmarino613
    cmarino613 Posts: 2
    I am mostly vegan and I use Sunwarrior Protein powder in my morning smoothies. Additional sources of protein that are great are beans, peas, nuts, seeds, some leafy greens, broccoli, tofu, eggs etc.
  • mixedfeelings
    mixedfeelings Posts: 904 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Yes are teeth can really rip through that cow well as long as we use man-made materials to cut it up and then only choose certain parts to eat and then cook it.
  • chadraeder3
    chadraeder3 Posts: 279 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Couldn't read the title hun? She's vegetarian. Your ignorance is showing. How embarrassing for you.

    I read the title and the simple answer still works, if she has a allergy that would prevent her from eating meat then the answer would not work but that likelihood is miniscule. The vegetarian label is a choice she can choose to embrace the things that made her ancestors successful and eat some meat.
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Couldn't read the title hun? She's vegetarian. Your ignorance is showing. How embarrassing for you.

    I read the title and the simple answer still works, if she has a allergy that would prevent her from eating meat then the answer would not work but that likelihood is miniscule. The vegetarian label is a choice she can choose to embrace the things that made her ancestors successful and eat some meat.

    She likely has a moral reason for being vegetarian just as I am sure you don't eat human meat for a reason. Respect other peoples beliefs. You'll have a better understanding of the world when you do that.
  • chadraeder3
    chadraeder3 Posts: 279 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Yes are teeth can really rip through that cow well as long as we use man-made materials to cut it up and then only choose certain parts to eat and then cook it.

    If you wanted to you can find in nature sharp stones to cut up beef, it may take awhile but it can be done. As for cooking meat you do not need to cook it ever hear of Carpaccio and steak tartare. As for only eating certain parts of a critter you do not eat a entire potato plant because some parts of that plant will kill you.
  • alichristiana
    alichristiana Posts: 76 Member
    My fiancé is vegetarian due to a major stomach intolerance to meat, and it's not as rare as you think. Also even though the initial decision was morally based, being vegetarian for over half my life has left my body unable to tolerate meat also. Not everyone can just switch back to it. After a long time most people can't.

    Also, the post about the sugar may be right, a bit of denial there. It's hard to say no when people give me food as it feels rude but I struggle to know the appropriate way to incorporate it.
  • vyanadevi
    vyanadevi Posts: 134 Member
    Dry beans, kidney, garbanzo, lentils, black, etc. Nuts, Nut butters - almonds, peanut. All kinds of nuts and seeds. That's what I use anyways when I am fasting of meat for a month. Sometimes, I use cheese but very rare.
  • alichristiana
    alichristiana Posts: 76 Member
    Thank you for the suggestions(and defense)everybody, it looks like I should (obviously) cut down on the cookies, try to convince a certain other person to stop buying them for me, and try to incorporate some beans into my salads. :)
  • HikeThatMountain
    HikeThatMountain Posts: 102
    Alll the ideas everyone has given you are great! and if you go to some recipe sites, its really easy to find recipes that will fit your taste. This one is from "EatingWell" For Squash, Chickpea and Red Lentil Stew) which is 294 calories per serving, with 14 g protein. good luck!


    http://www.eatingwell.com/recipes/squash_chickpea_red_lentil_stew.html
  • bcattoes
    bcattoes Posts: 17,299 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Why does there always have to be someone trying force their "do as a I do" crap instead of answering the question?
  • LillyBoots
    LillyBoots Posts: 114 Member
    I'd suggest taking Spiralina or Vital Greens daily
  • TheNavet
    TheNavet Posts: 162 Member
    Maybe try black beans? There are 9g of protein for 100g and ~130 cals!
  • alichristiana
    alichristiana Posts: 76 Member
    I guess they somehow think that the act of being vegetarian means that the person is against mankind as a whole eating meat. It makes them feel threatened.
    Odd, as I have no problem with the act of eating meat, my moral stance is to do with its production.
    Also, some people are just petty trolls with nothing better to do :p

    That recipie looks interesting, I might try it sometime :D

    Also I've tried the green stuff before, I should get some more. I think it's good for iron too?
  • Carnivor0us
    Carnivor0us Posts: 1,752 Member
    I guess they somehow think that the act of being vegetarian means that the person is against mankind as a whole eating meat. It makes them feel threatened.
    Odd, as I have no problem with the act of eating meat, my moral stance is to do with its production.
    Also, some people are just petty trolls with nothing better to do :p

    That recipient looks interesting, I might try it sometime :D

    I completely agree that most large scale commercial meat production in the US is ethically objectionable. However, there are some sources of meat that can be ethically obtained. Of course, whatever you chose is your choice and I'm not trying to change your mind.

    That being said: I second the eggs suggestion.
  • mixedfeelings
    mixedfeelings Posts: 904 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Yes are teeth can really rip through that cow well as long as we use man-made materials to cut it up and then only choose certain parts to eat and then cook it.

    If you wanted to you can find in nature sharp stones to cut up beef, it may take awhile but it can be done. As for cooking meat you do not need to cook it ever hear of Carpaccio and steak tartare. As for only eating certain parts of a critter you do not eat a entire potato plant because some parts of that plant will kill you.

    Other animals that eat meat just use what they were born with but we go man made? Surely that just means that we don't need to eat meat. I am fully aware of steak tartare and carpaccio, one is minced the other is very thinly sliced.

    People have a right to choose what they want to eat, if for ethical reasons they are a vegetarian who are you to attack them for that? Just don't expect to leave comments without someone challenging you.
  • BaconMD
    BaconMD Posts: 1,165 Member
    You want to increase your protein simple answer have a steak.

    We humans evolved with K9 teeth for a reason and it is not for eating tofu

    Why does there always have to be someone trying force their "do as a I do" crap instead of answering the question?
    Good question.

    The vegans started it!
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    Something I learned. Still have to verify.
    Cantaloupe seeds have more protein per ounce than beef.
    So if you make a fruit smoothie with this melon, don't throw away the seeds. Just make sure you are using a powerful blender like the Vita-Mix. It will pulverize the seeds. An ordinary blender will not.

    Another little fact. Apple seeds are good for you too. B complex vitamins and a trace of arsenic that is actually beneficial to the immune system.

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