High protein + no meat = ?
marinabrazil
Posts: 106 Member
Hi guys,
I have been on the P90X diet for 3 weeks with my husband while doing the workouts. It has been amazing and I have lost some weight and my husband too. But I still think there is more we can do about it. The foodguide asks for 50% protein in the first fase of the diet but we are vegetarians! We eat eggs, milk and cheese but after a while I get kind of sick of egg white omelets and soy burgers. Do you guys have any suggestions for protein sources for vegetarians that we can munch on? I can never achieve the protein goal of the day! NEVER!! I need help...
I have been on the P90X diet for 3 weeks with my husband while doing the workouts. It has been amazing and I have lost some weight and my husband too. But I still think there is more we can do about it. The foodguide asks for 50% protein in the first fase of the diet but we are vegetarians! We eat eggs, milk and cheese but after a while I get kind of sick of egg white omelets and soy burgers. Do you guys have any suggestions for protein sources for vegetarians that we can munch on? I can never achieve the protein goal of the day! NEVER!! I need help...
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Replies
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Have you looked at Miccis ladder on the beachbody site? Here's the link
http://teambeachbody.com/eat-smart/michis-ladder
It has a list of several foods & whether they are a protein a fat or a carb. It may have some alternatives.0 -
HUMMUS!!!
It's made from chick peas.
Also, TVP, texture vegitarian protein. You can make it like hamburgers or ground beef.
Tofu... :Q0 -
Beans beans beans!
And nuts, legumes.
Peas have some protein as well.0 -
Oatmeal and beans are great(and cheap). Have you tried Quorn products? They're fantastic! (and not soy they are mycoproteins)0
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How about something like red beans and rice. You can use brown rice instead. Pretty good for you and full of protein and fiber.0
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While I have no idea about vegetarinsim, I'm sure there are protein powders out there you could also supplement with.0
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Have you tried quinoa?0
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Nuts (almonds, cashews, walnuts, pecans, peanuts, etc), oatmeal, beans (soy, lentil, black, kidney, pinto, lima, etc.), peanut butter, almond butter, yogurt, spinach, broccoli... Good luck!0
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black bean burgers, veg. chilli, chickpea burgers, lentils.0
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As others have noted... beans, lentils, green leafy veggies, nuts. Also check out some protein powders. We just got some from trueprotein.com... They have a bunch of different kinds but we got the gemma pea protein. It's only like $5 a pound, too.
http://www.trueprotein.com/Product_Details.aspx?cid=22&pid=68160 -
Lentils and other pulses. Quorn is a great meat substitute (is it marketed in the States?)0
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beans, fake "meat" products, tofu, tempeh, hummus or anything else made with chickpeas. try searching "high protein vegetarian recipes" online. or go to vegetariantimes.com and look through their recipes, lots of delicious stuff.
its really not THAT hard for us vegetarians to eat enough protein, you just need to do it right.0 -
Lentils and other pulses. Quorn is a great meat substitute (is it marketed in the States?)
it is in the states but some people are allergic to it and the people who are will die if they eat it. its a VERY small population but i still think its something people should be staying away from. just my opinion. (its a fungus that grows on the inside of stagnant beer vats, if you want to know what it is)0 -
I thought this sounded yummy. It's a balck beand and sweet potato chili.l
Ingredients:
•2 cloves garlic, minced
•1 small onion, diced
•2 small sweet potatoes, peeled and chopped
•2 medium carrots, sliced
•1/2 red bell pepper, chopped (optional)
•2 tbsp olive oil
•1 15 ounce can black beans
•1 15 ounce can diced tomatoes or tomato sauce
•1/2 cup vegetable broth
•1 tbsp chili powder
•1 tsp cumin
•1/2 tsp cayenne (or to taste)
•1/2 tsp garlic powder
•1/2 tsp salt
•1/4 tsp black pepper
Preparation:
Sautee onions and garlic in olive oil for a minute or two, then add sweet potatoes, carrots and bell pepper until onions are soft, about 5-6 minutes.
Reduce heat to medium low, and add remaining ingredients, stirring to combine well.
Simmer, partially covered and stirring occasionally, for 20-25 minutes, until flavors have mingled and vegetables are cooked.
Makes 5 servings of homemade black bean chili.
Nutritional information (per serving):
Calories: 427, Calories from Fat: 67
% Daily Value:
Total Fat: 7.5g, 12% / Saturated Fat: 1.2g, 6% Trans Fat: 0g
Cholesterol: 0mg
Sodium: 368mg, 15%
Total Carbohydrates: 72.0g, 24%
Dietary Fiber: 17.3g, 69%
Protein: 21.4g
Vitamin A 289%, Vitamin C 65%, Calcium 15%, Iron 31%0 -
Lentils and other pulses. Quorn is a great meat substitute (is it marketed in the States?)
it is in the states but some people are allergic to it and the people who are will die if they eat it. its a VERY small population but i still think its something people should be staying away from. just my opinion. (its a fungus that grows on the inside of stagnant beer vats, if you want to know what it is)
I've never heard of it, but THAT sounds disgusting, lol.0 -
Thanks alot guys!!!
The thing is, I eat per day:
1 serving of lentils
1 serving of brown rice
Almonds of Brazil nuts
Tofu
TVP
Soyburgers
1 cup of protein shake
1 protein bar
Tahini
Eggs
And I STILL cant match up the protein intake that I need!!! Amazing....0 -
Whole grain pasta noodles have a lot of protein as well!0
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Thanks alot guys!!!
The thing is, I eat per day:
1 serving of lentils
1 serving of brown rice
Almonds of Brazil nuts
Tofu
TVP
Soyburgers
1 cup of protein shake
1 protein bar
Tahini
Eggs
And I STILL cant match up the protein intake that I need!!! Amazing....
cottage cheese, yogurt, another protein shake, P28 High Protein Bread, high protein cereal0 -
Not all proteins are created equal. There are a lot of people here who have good suggestions about protein sources, but you need to aim for complete proteins. By a complete protein, I mean, a protein that contains all of the essential amino acids. These are most readily found in animal proteins. But since you're a vegetarian, that's not really an option.
Egg whites and whey protein are the most bioavailable sources of protein. What I mean by that is if you read the label, and it says 20 g of protein, you are actually getting 20 g of protein. This is NOT true of other protein sources, even meats and fish. Complete proteins for vegetarians include soy, amaranth and quinoa. However, you can also make complete proteins by combining foods. Here is the simple way of making complete proteins to keep in mind:
•Legumes + seeds
•Legumes + nuts
•Legumes + grains
For instance, brown rice and beans = complete protein. Whole wheat bread and peanut butter = complete protein.
But, if you are following a high protein diet as a vegetarian, please, be aware, that this is extremely difficult. Why? Well, as mentioned before, it's just plain difficult to get all of the protein out of these sources of it. Second, many of these items contain good amounts of fiber, which is great, but it fills you up and keeps you feeling full. It's hard to eat more when you're already full.
You will probably want to consider supplementing with something like whey protein. Follow the directions on the package, and do not exceed the recommended dosage according to the package. Protein bars can also help, as can higher protein snacks like greek yogurt.
Hope this helps!0 -
I don't think you can do 50% protein without meat and fake foods.
Fat free cottage cheese, egg whites and huge amounts of non starchy vegetables are the only high protein vegetarian foods I know of that don't contain a lot of carbs or fat.0
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