Vegetarian or Vegan protein ideas?

Are you wanting to completely avoid carbs, as in no dietary fiber? Because anything with a lot of beans is going to be very high in protein, but also full of fiber, which adds to your carb count.

Seitan is excellent. You can make it at home yourself or buy it pre-made. It's got a meaty texture and is absolutely delicious. I use it to replace about 99% of meat in dishes that really need that protein punch.

Cauliflower is another good one, about 3g of protein per serving.

Tofu, peanut butter, cottage cheese, greek yogurt, kale, seitan

Have a ball with the below list- also many of the Morningstar Farms, Quorn and other mock meats have decent protein

http://www.nomeatathlete.com/vegetarian-protein/

Best Protein Sources for Vegetarians
I’ve compiled a list of some of the best protein sources within different food groups, comparing what could be considered a normal serving:

Food Amount Calories Protein Notes

Nuts and Seeds

Pumpkin/squash seeds 1 oz, 85 seeds 126 cal 5 gm all aa in proper ratio

Black walnuts 1 oz 173 cal 7 gm low in lysine

Pine nuts 1 oz, 167 kernels 190 cal 4 gm low in lysine

Roasted almonds 1 oz, 22 count 171 cal 6gm low in lysine and methionine

Pistachios 1 oz 49 count 161 cal 6gm all aa in proper ratio

Sunflower seeds 1 oz 166 cal 5 gm low in lysine

Peanuts without shells 1 oz 160 cal 7 gm low in lysine

Cashews 1 oz 18 kernels 164 cal 4 gm all aa in proper ratio

Hemp seeds 2 T 160 cal 11gm all aa in proper ratio

Flax seeds 1 T 100 cal 4 gm



Dairy Products


Ricotta cheese lowfat ½ c 171 cal 14 gm all aa high in lysine

Romano cheese 1 oz 108 cal 9 gm all aa in proper ratio

Cheddar cheese 1 oz 113 cal 7 gm all aa in proper ratio

Provolone cheese 1 oz 98 cal 7 gm all aa high in lysine

Mozzarella 1 oz 71 cal 7 gm all aa high in lysine

Parmesan 1 oz 116 cal 7 gm all aa high in lysine

Gouda cheese 1 oz 100 cal 8 gm all aa high in lysine

Swiss cheese 1 oz 100 cal 8gm all aa high in lysine

Feta cheese ½ c crumbled 200 cal 21 gm all aa

Cottage cheese 2% low fat 1 cup 163 cal 28 gm all aa

Egg 1 whole 77 cal 6 gm all aa

Egg whites 1 whole 16 cal 4 gm all aa

Milk 1 cup 137 cal 10 gm all aa

Yogurt low fat 1 cup 137 cal 14 gm low in tryptophan



Vegetables

Corn yellow canned 2/3 cup 80 cal 3 gm high in lysine

Sun-dried tomatoes ½ cup (1 oz) 72 cal 4 gm lacks 5 aa

Soy beans 1 oz 35 cal 4 gm all aa, but a little low in methionine+cystine, phenylalanine+tyrosine

Peas 2 oz 70 cal 4 gm low in tryptophan

Cowpeas (blackeyes) 2 oz 74 cal 4 gm all aa

Navy beans 4 oz 88 cal 8 gm all aa, low in methionine + cystine

Peas 4 oz 108 cal 8 gm all aa except no trypotophan

Lima beans 4 oz cal 88 cal 5 gm all aa, low in methionine + cystine

Brussel sprouts 1 cup 65 cal 6 gm. low in leucine, lysine, methionine + cystine, phenylalanine + tyrosine

Spinach 1 cup chopped 65 cal 6 gm low in methionine + cystine

Broccoli 1 cup spears 52 cal 6 gm low in methionine + cystine

Potato 1 med with skin 161 cal 4 gm all aa in proper ratio

Asparagus ½ cup 20 cal 2 gm all aa in proper ratio



Fruits

Apricots dried ½ cup 190 cal 3 gm low in methionine + cystine

Peaches dried ½ cup 185 cal 3 gm low in trptophan and lysine



Cereal, bread, grains and pasta

Oat bran 1 oz 59 cal 5 gm low in lysine

Oats 1 oz 109 cal 5 gm low in lysine

Wheat flour 1 oz 95 cal 4 gm low in lysine

Spaghetti, whole wheat dry 2 oz 198 cal 8 gm low in lysine

Egg noodles dry 2 oz 219 cal 8 gm low in lysine

Buckwheat 1 oz 96 cal 4 gm all aa in proper ratio

Couscous dry 1 oz 105 cal 4 gm low in lysine

Bulgur dry 1 oz 96 cal 3 gm low in lysine

Millet raw 1 oz 106 cal 3 gm low in lysine

Bread, pumpernickel 1 slice 65 cal 2 gm low in lysine

Bread, reduced cal white 1 slice 48 cal 2 gm low in lysine

Rice, brown long grain cooked 1 cup 216 cal 5 gm low in lysine

White rice, cooked 1 cup 194 cal 4 gm low in lysine

Whole wheat bread 1 slice 69 cal 4 gm low in all aa except tryptophan

White bread 1 slice 67 cal 2 gm low in lysine

Oatmeal bread 1 slice 73 cal 2 gm low in lysine

Rye bread 1 slice 83 cal 2 gm low in lysine

Whole wheat pita bread 4” diameter 74 cal 3 gm low in lysine

Pita white enriched 4” diameter 77 cal 3 gm low in lysine

Chia seeds

This list is awesome, thanks for posting!

bump for later

bump

Seitan! The recipe I use has 7g carbs and 27g protein (according to MFP) per patty,

Dry:
1 1/2 cup wheat gluten
1/3 cup nutritional yeast
1/4 cup unbleached white flour
seasonings (any you want, I made an italian chickn one using better than bouillion 'no chicken' base, coriander, and italian seasoning)

Wet:
1 1/2 cups broth (any, I've used veggie and 'no chicken' bouillion)
2 tablespoons olive oil

Combine wet and dry, knead until fully mixed, seperate into 6 patties, wrap in foil, steam 30 mins, serve. Can be stored in fridge or freezer for later use

Wow - this post is great. I will share when I am more experienced and have something worthy.

I love tofu but only eat it once a week or so, don't want to go crazy on the soy. Quinoa is a great one! It's so easy to make, even easier than rice (I think) and you can throw anything you want in there to flavor it. It's a super fast, easy side or you can even make it a meal with some veggies and beans and chopped greens, or whatever.