i'm a vegetarian..

Get the Betty Crocker Easy Everyday Vegetarian cookbook - it's really helpful. Eat soy like a maniac, add it to as much as possible. Lots of veggies have protein too like spinach and some fruits like apples. Are you vegan, or do you eat dairy? If so, have cheese. I'm a lacto-ovo veg so I eat eggs and dairy products. I keep cheese cubes in the fridge so I have something to eat when I'm over on carbs but still have calories and protein to eat. Also, eggs are PACKED with protein.

My husband is also veg and he does the protein shake thing with drinks.

I am a vegetarian/vegan also. But I don't really agree with the post above me because contrary to popular belief, soy isn't really that healthy, esspecially when eaten in large amounts. I get a lot of recipes from www.FatFreeVegan.com and I've found myself eating alot of soups lately, which is great because it's a meal in a bowl. I'd say if you eat milk and/or eggs incorporate more of those in your diet or if you are a vegan like myself, i'd say get yourself familiar with a variety of dry beans. There are tons of things you can make with a variety of beans (hummus, sloppy joes (lentils), meatballs, burgers etc)

Warning though, I learned the hard way. In order to get more protien and not go over your alloted calories for the day you may have to cut back on your consumption of grains or starchy veggies because most vegetarian sources of protien are a large source of carbs as well and it's easy to go waaay over the reccomended amount of carbs.


Look for recipes where vegetables and beans/seitan/tempeh* are the STARS of the show, (like chilli) (oh..and pass on the cornbread on the side,lol)

*Tempeh, although made from soy, is fermented and therfore many negative attributes are reduced if not eliminated from the soy. Soy in general should still be eaten in moderation.

I'm a psuedo-veg- and try to stick with organic or 'whole foods'. I occasionally put seafood in my diet so I'm not really a vegetarian. I'm avoiding large amounts of soy as well - I've read that with thyroid problems soy should be avoided.

I get my protein from legume (like black beans), eggs, dairy, and as noted - seafood.

You have to work pretty hard to get TOO much protein (to the point that it's unsafe). Just make sure that each time you eat you eat a reasonable amount (and not too much) as your body will store extra of even healthy foods as fat.

I have to make some big loud noise and second the concerns about soy. My naturopath suggested that no one should have more than 3 servings a week of soy products. It acts as a phytoestrogen and can disrupt hormones in the body. In men it can interfere with spermatogenesis (when the sperm are made) and in developing boys it can negatively impact the physical development of their reproductive system. Without a doubt, cramming soy into your diet at any opportunity is a bad idea to say the least. And if you consume a lot of packaged foods rather than whole foods, you'll notice 'soy protein isolate' almost everywhere so many people are getting a lot of soy without even meaning to.

There is amazing literature out there about a balanced vegetarian and vegan diet but the best advice is that you should invest in going to speak with a naturopath who can give you loads of information and as much knowledge about diet as many nutritionists.

The fact is, most people get way more protein than they really need. An excess of animal protein in particular has been linked to osteoporosis, and some people on very high-protein Atkins-style diets have had kidney problems. Athletes and bodybuilders certainly need more, but the average American gets 2-3 times as much protein as is really necessary.

That being said, I am also a vegetarian (not vegan). I don't think there's anything wrong with soy in moderation, but I wouldn't suggest getting all your protein from just one kind of food. Yogurt is a good source. Cheese/milk are fine in moderation. I agree with everyone who has suggested beans and legumes. There are tons of ways to prepare different sorts of beans. Seitan is another non-soy "meat alternative" - it is made from wheat gluten.

Good luck!