any vegetarians out there?

loriirol
loriirol Posts: 7 Member
in Food and Nutrition
Hello! I have decided to become a vegetarian for multiple reasons, and was looking for some advice and support. My goal is to eventually go vegan, but to be perfectly honest, I have a big will power problem, and with giving up meat and cutting down on soda and gluten, cheese will have to be my indulgence for a while longer. I am currently pretty broke, so I am finding that vegetarianism is a bit easier on the ole wallet, but I'm having trouble with good sources of protein. The internet is a vast an contradictory place, so I was hoping some other folks could offer suggestions on what worked for them when they first started on this particular path. Thanks! And feel free to add me, if you like. I kind of want to start treating this like Facebook (instead of being on, you know, Facebook all the time) and wouldn't mind a few more positive people to chat with.
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Replies

  • bwogilvie
    bwogilvie Posts: 2,130 Member
    I'm not a vegetarian, but I eat many vegetarian and vegan meals. If you're an ovo-lacto vegetarian, eggs and lowfat cottage cheese are great protein sources. So is lowfat yogurt, though it has more carbs than protein.

    Good vegan protein sources include legumes and grains, nuts, seitan, tempeh, tofu, TVP, and some green vegetables like spinach and broccoli. Most vegetable proteins are incomplete (they don't contain all the essential amino acids, those our bodies can't synthesize, in sufficient quantities), but by combining them, e.g. rice and beans, you can get a complete protein.

    There's more information here: http://www.vrg.org/nutrition/protein.php

    My vegan dishes are usually variations on legumes and grains, like brown rice and lentil soup, tabouleh with chickpeas, Hoppin' John (made with liquid smoke or smoked paprika instead of bacon or ham), Cuban black rice and beans, etc. I've also done some tofu stir-fries.
  • loriirol
    loriirol Posts: 7 Member
    thanks, this is very helpful information. I've tried tempeh before, and found it to be an acceptable breakfast meat substitute. I mostly subsist on vegan burgers and black beans, and it's getting pretty old, haha.
  • lkw0311
    lkw0311 Posts: 39 Member
    Hi, feel free to add me as a friend and we can share tips. My daughter is a vegan and I've gone back and forth with it over the last few years. I found I feel much better the more 'veganized' I can be, so I'm diving back in to start the year. Try PCRM.org, they have a 21 day vegan kickstart program thats really good.
  • grimendale
    grimendale Posts: 2,153 Member
    Check out the Happy Herbivores group. There are a number of us on here.
  • newcltkathy
    newcltkathy Posts: 6 Member
    I went vegan 2 years ago due to a health scare. The best advice I received was from a nutritionist. He pointed out that many vegans/vegetarians load up on carbs from pasta/bread and eat way too much fat from dairy sources. The balance is finding enough protein from beans, tempeh, tofu and also getting enough fresh vegetables. The best way to lose weight as a vegan/vegetarian is to basically wipe out white stuff from your diet. Don't sweat the recommended high protein requirements that meat eaters are given. You're OK if you get at least 50g of protein a day. You can have all the non-starchy vegetables you want each day, but you have to limit fruit to only 2 servings per day. You also need at least 1 hour of exercise a day for at least 5 days a week if you want to see real progress.

    Also, if you are a woman, be very careful about loading up on TVP and anything that contains soy protein isolate which is protein artificially extracted from soybeans. There is a strong link between breast cancer and soy protein isolate. Tofu and soy milk are safe.
  • newcltkathy
    newcltkathy Posts: 6 Member
    Just wanted to remind everyone that it is a MYTH that vegetable proteins are incomplete. Vegetable proteins do not have to be matched with other things to make them complete. Modern researchers know that it is virtually impossible to design a calorie-sufficient diet based on unprocessed whole natural plant foods that is deficient in any of the amino acids
  • redraidergirl2009
    redraidergirl2009 Posts: 2,560 Member
    Most food has protein in it. Even fruit and veg, not very much some of them but they offer other nutrients that meat and dairy don't. Whole grains and beans are good sources of protein and are cheap. Try that route instead of buying faux meat alot which is expensive or buy in bulk.
  • glendathurmond
    glendathurmond Posts: 18 Member
    Hi, I describe myself as macrobiotic which is basically vegan, but I do eat fish twice a week. Otherwise, no meat, chicken, pork, dairy, or eggs. I have a lot of recipes and would be glad to share. Feel free to add me as a friend and we can help each other with wholesome eating.
  • JuantonBliss
    JuantonBliss Posts: 245 Member
    Hello :) I'm also vegetarian, but am currently starting to transition to veganism but am also finding it hard because of money problems. I started buying groceries online cause where I live limits my choices of vegan food; found plenty of meat and dairy alternatives aswell.
  • rjdunn87
    rjdunn87 Posts: 385 Member
    I've been vegan for about nine months now and my diary is open, feel free to add me. :)
  • GothicaAdore
    GothicaAdore Posts: 82 Member
    I've been a vegetarian for 15 years, which feels like a long time when I say out the years. Mushrooms, Wheat protein, soy, rice protein (This one is new to me and I've just started eating it) and beans.

    Vegan Chili has always been a favorite of mine and it is cheap to make.
  • veggiebuckeye
    veggiebuckeye Posts: 115 Member
    I have been vegetarian for 8 years and I was vegan for 4. Feel free to add me.I can tell you I have saved money since kicking meat years ago.
  • KarmaxKitty
    KarmaxKitty Posts: 901 Member
    Pescatarian here. (bracing for the flames)

    It gets easier as time goes on. Meat started making me feel ill, so I slowly whittled down beef, then poultry, and I rarely ate pork any way. Eventually you lose a taste for it once you haven't had it long enough.
  • Shubzr
    Shubzr Posts: 2
    I've been a vegetarian for 2 years:)
  • wild_wild_life
    wild_wild_life Posts: 1,334 Member
    Soy products (tempeh is best if you are worried about phytoestrogens, which some people are - I think the jury is still out on that one), seitan, beans, quinoa, Greek yogurt, eggs, and nutritional yeast are all great sources. I also use a protein shake on occasion for convenience. You can also use protein powder to make no-bake bars with oats, pb, etc., and you can easily control the amount of protein in each bar. Tons of recipes for that type of thing around here.

    Protein-fortified almond milk also seems to be showing up in the grocery stores these days.
  • Fit_little_vegan
    Fit_little_vegan Posts: 36
    Vegetarian for Over 5 years and now I've been vegan for almost a year :-)
  • GoodDaytoYou
    GoodDaytoYou Posts: 53 Member
    Been a veg for 15 years. Beans/tofu, nuts, peanut butter, cheese, spinach and broccoli are decent, but sometimes not enough. When I start to feel low on protein (especially if I train with weights) I use a vegan protein powder like Plant Fusion.
  • Jeni360
    Jeni360 Posts: 5
    Hi, I've been a vegetarian for 9 yrs. as of yesterday. When planning meals, don't focus on replacing meat.
  • loriirol
    loriirol Posts: 7 Member
    thanks for all the help and advice, everyone! You guys make it seem easy :)
  • Kymmu
    Kymmu Posts: 1,650 Member
    Year one down for me - open diary too- if you are still looking for friends!
  • Sleepunderapalmtree
    Sleepunderapalmtree Posts: 14
    http://thegreenforks.com/wp-content/uploads/2013/08/Top-10-Sources-of-Veggie-Protein1.jpg

    A little chart to get you started :) It was crazy at first for me when I realized how much protein veggies actually have. Best of luck! I have been vegetarian for 7 years. If you need a friend feel free to add me!
  • Commander_Keen
    Commander_Keen Posts: 1,179 Member
    I used to be a Vegetarian for 14 years...
    As for Protien, Get to know Boco Burgers and Morning star. Great products with 10grams of protien.

    Now if you go with Vegan, there isn't whole lot out there.. as for resturants for you.. and don't forget about family or friends.. if you go over to their house you may have to bring your own food as they may not know how to cook with out milk, or eggs etc..
  • suzan06
    suzan06 Posts: 218 Member
    I have been a veggie for 13 years. That is crazy when I type it out! I quit meat in college when I actually had to cook it and touch it myself, lol.

    I eat eggs and cheese which helps a lot. I do try to minimize cheese but I don't make myself crazy over it.

    The most important thing for me is making sure I eat beans, lentils, etc once a day. I was not raised eating those AT ALL to I have to be very conscious to eat them. We try to do soy once or twice a week only, and the fake meat products (morningstar, etc) minimally. But when I first went veggie I ate them a lot!

    I find that as long as I eat whole grains and a serving of beans/lentils every day, I am fine.
  • MorgueBabe
    MorgueBabe Posts: 1,188 Member
    I am an ethical pescatarian who doesn't eat any dairy. I haven't eaten meat since 1995 and I haven't eaten milk or cheese or butter since 2006.
    Feel free to add me (Just please include a note)
  • stephierue
    stephierue Posts: 110 Member
    I've been vegetarian since I was a kid. I've never liked meat. It will get easier as time goes on. Educate yourself on somethings with high protein & you'll find your favorites. Keep a balanced unprocessed diet & you'll be fine.
  • KarmaxKitty
    KarmaxKitty Posts: 901 Member
    I second the Morningstar brand. When you first start out, it's helpful to use replacements, but remember not to rely on them.
  • GingerLolita
    GingerLolita Posts: 738 Member
    I'm curious about your desire to limit gluten. Is there a personal health concern here or have you just become convinced that "gluten is bad" because it's so demonized at the moment? Also, if you have a real intolerance, I've heard that you truly need to eliminate, not just limit, it. As a college student on a budget, I find that my cheapest foods are often whole wheat bread, whole wheat pasta, and other whole grains, many of which also have a decent amount of protein.

    I'm not a vegetarian, but I eat a limited amount of humanely-raised meat and animal products and no dairy (for health reasons). Soy products are the obvious ones: tofu, edamame, soy milk, soy yogurt, etc. One of my favorite recipes is http://www.foodnetwork.com/recipes/ellie-krieger/fried-rice-with-scallions-edamame-and-tofu-recipe/index.html if you're new to tofu. Brown rice has protein as well. Also, rice and beans (I use brown rice with pinto and black beans, along with veggies and spices) is a cheap and delicious complete protein.
  • xDawnsgrace
    xDawnsgrace Posts: 436
    i'm not 100% anything, but i tend to limit animal products and meat, and get a lot of morningstar products. they have plenty of yummy stuff with 9g+ protein. i do warn you that seeing as they are processed, frozen foods, that they're high in sodium.

    if all else fails, i'd suggest a protein powder. I just ordered body fortress whey protein in cookies 'n' cream after hearing good reviews on it, and it has 50g protein, 6g carbs, 5g fat, 2g protein for 260 calories per 2 scoops.
  • 20Grit
    20Grit Posts: 752 Member
    No, I ate them all!
  • humblestumble
    humblestumble Posts: 18 Member
    I am a vegetarian and I can say that weight can pack on fast if you dig into the cheese, gluten and sodas too often. It happened to me. Not to mention how fast they can make a person bloat or gain water weight. It's easy for vegetarians to step into that place when they aren't getting enough of what they need. I am also looking to cut out gluten, dairy and processed foods (and refined sugars). I have done it before with much success!! (For about 6 months before I had an emotional trauma which triggered unhealthy habits)

    I have found that there are loads of protein sources out there. I tend to eat sees, nuts and legumes. Seeds you can have more of without too much of the weight issue. I have also packed on weight before with nuts, but you should really just eat them as a moderate snack between meals. Usually, I just have any kind of bean or peas that I have laying around. I make sure to get the dried kind and have my pantry stocked. According to MFP, I have eaten most of my suggested protein for today :)

    My goal is to some day either be a raw vegan (who actually can moderately cook food) or be most of the way there... I am getting there bit by bit!

    Feel free to add me as a friend! :D

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