Vegans & Vegetarians! Where do you get your protein?

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Replies

  • Trechechus
    Trechechus Posts: 2,819 Member
    Nuts, beans, tempeh, tofu, quinoa...
  • RaspberryKeytoneBoondoggle
    RaspberryKeytoneBoondoggle Posts: 1,349 Member
    I guess it mostly depends on your preferences. This works for me:

    I like to eat about 100 grams of protein a day.
    If I make a seitan loaf on the weekend I usually meet my macros. I have a baked seitan recipe that has fresh ginger, garlic, thyme, sage, braggs, nutritional yeast and fried onions in it and it's baked... Message me for the recipe if you're interested.
    Then I supplement with nutritional yeast, chili, curried lentil soup, broccoli, kale, a few nuts and buffalo tofu:)

    I find that sometimes I am too lazy to prepare the seitan and tofu, at those times I do go out for sushi or I buy greek yogurt or eat other vegetarian sources of protein . Another option, though, is to buy processed vegan foods or make shakes with a vegan protein powder (gag!).

    Hope this helps:)
  • jayjay12345654321
    jayjay12345654321 Posts: 653 Member
    Soy, seitan, tempah.
  • Ophidion
    Ophidion Posts: 2,065 Member
    I personally don't think you need to watch your protein intake unless you are trying to build muscle.

    Protein is important for satiety... feeling full. Eat a low protein diet, you will feel hungry all the time and overeat.

    Protein is also important for your body to function even if you aren't trying to build muscle. Parts of you are wearing out and need to be rebuilt or replaced constantly. and protein is vital for that.

    According to the National Academies of Science, “all enzymes, membrane carriers, blood transport molecules, the intracellular matrices, hair, fingernails, serum albumin, keratin, and collagen are proteins, as are many hormones and a large part of membranes. Moreover, the constituent amino acids of protein act as precursors of many coenzymes, hormones, nucleic acides, and other molecules essential for life.” http://www.nap.edu/openbook.php?record_id=10490&page=590

    The RDA is 0.8 g of protein per kilogram of body weight. (To convert from pounds to kilograms, divide by 2.2.)

    Whoops. Just did my own math, based on that formula, and I need more protein! I had been thinking I was doing good by beating the RDA of 46 g for adult women, but that would only meet the .8 g/kg recommendation for someone who weighs 126.5 pounds. It's hard to believe that 126.5 pounds is the average actual weight of U.S. women. It must be based on what would be the average healthy weight of U.S. women.
    A very interesting thread about the RDA recommendations for protein...
    http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

    Also another great thread about protein intake...

    http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake
  • brevislux
    brevislux Posts: 1,093 Member
    Legumes and whole grains. There's no reason why protein should be a problem.
  • condoleezachiapet
    condoleezachiapet Posts: 105
    A very interesting thread about the RDA recommendations for protein...
    http://www.myfitnesspal.com/topics/show/869015-fundamental-flaws-with-rda-recommendations-for-protein

    Also another great thread about protein intake...

    http://www.myfitnesspal.com/topics/show/823505-research-on-protien-intake


    Bookmarked. Great links! Thanks.
  • ironbutterfly_
    ironbutterfly_ Posts: 23
    Bump
  • allergictodiets
    allergictodiets Posts: 233 Member
    Food that's where I get mine from

    What a wonderful, supportive and informative answer. Cudos.
  • helen8328
    helen8328 Posts: 36 Member
    Green vegetables usually have high amounts of protein as do nuts seeds and a lot of grains such as lentils, soy & pinto beans. Quorn products are made from protein too.

    I also have a hemp protein powder if I feel I haven't had enough or on days I go to the gym. Oatbran also has more protein in it than normal oats, and fills you up for longer. Sometimes I blend an avocado with the oatbran and as avacado scan have up to 10g of protein in them it's a good start to your protein goal.
  • tenatroy1
    tenatroy1 Posts: 48
    Nuts, beans, seeds, tofu, soy milk, almond milk, veggies. I've been doing this (vegan) for like two weeks and any cravings I had are gone. I'm going to get some nutritional yeast next check and see if it really does taste like cheese!
  • mank32
    mank32 Posts: 1,323 Member
    yoink
  • caseyclark3
    caseyclark3 Posts: 20
    Also a pescatarian. Greek yogurt, nut butters, whey, soy milk, tofu,and Obviously fish but I know what you mean about the budget issue!!
  • vivaldirules
    vivaldirules Posts: 169 Member
    I load up on (and love!) lentils, chickpeas, beans (particularly black), and granola. That's in addition to a serving of Greek yogurt every day and fish three times per week. I'm almost always over my MFP protein target. Good luck to you!
  • steph6467
    steph6467 Posts: 54 Member
    Where do you get your protein? Plants! Where do you get Iron? Plants! Where do you get your Calcium? Plants!

    :D

    http://youtu.be/Tc8TrchWeO0
  • swimlife4
    swimlife4 Posts: 11
    I am vegetarian, and I eat beans, tuna, (any other fish is fine), greek yogurt or any other yogurt, low sugar and calorie protein shakes and bars, potato bread (3 grams per slice), milk, cheese, protein enriched foods, muscle milk.
  • Karabobarra
    Karabobarra Posts: 782 Member
    I'm not Vegan or Vegatarian but I am allergic to soy and dairy and have two vegan protein powders that I use to get my protein in which are fairly cheap and good quality

    MRM Veggie protein (20 grams of protein per scoop)

    Genuine health double chocolate (also 20 grams of proteing per scoop)

    Both are vegan and free of dairy and soy and gluten as well, I usually mix mine with almond or coconut milk

    also another cheap form of protein that packs a punch is tuna ... good luck
  • KatherinesRiver
    KatherinesRiver Posts: 128
    I put a handful (25 or so) almonds in a little dish for evening nibbling. Nut butters are also a good protein source. Make sure you measure out each serving! Lots of calories!

    Cottage cheese, beans, protein powders, you can also make yourself a nice protein bar at home!

    My Homemade Protein Bar

    1 Cup Rolled Oats
    1 Cup organic Spelt Flour
    1 Cup Puffed Brown Rice Cereal
    1/4 Cup Protein Powder or more depending on how much protein you want!!
    4 Tablespoons Cocoa Powder
    1/2 Cup Currants (or any dried fruit
    1/2 Cup Ground Nuts (I use walnuts)
    1/2 Tablespoon cinnamon

    Mix all of the above together very well!:heart:

    In a small saucepan over low heat, very slowly mix together the following:

    1/4 Cup honey
    1/3 Cup nut butter (any type)
    2 teaspoons vanilla

    MIx with dry ingredients and add about 3/4 cup hot water very slowly until the dough sticks together but is not too sticky. Knead together a few minutes to get rid of air pockets. Roll into a loaf or just make into any shape you want. I make it into bars. Add together the calories in all ingredients and divide by how many portions you make. There you have it!! Refrigerate for 10 hours and you can slice your loaf really easy! Keeps for a long time in the refrigerator but I love this so much it won't last long:heart:

    I put a handful of almonds in the food processor and crush them. Then I roll my finished product in this!
  • sad_kitty
    sad_kitty Posts: 84 Member
    Quinoa (complete protein)
    Legumes/brown rice combo
    Pepitas (pumpkin seeds) - not a complete protein, but pretty darn high in protein per serving, other seeds, nuts & nut/seed butters
    Soy
    Hemp hearts
    Vegetables (they can vary in protein, but some are higher than others)
  • condoleezachiapet
    condoleezachiapet Posts: 105
    I put a handful (25 or so) almonds in a little dish for evening nibbling. Nut butters are also a good protein source. Make sure you measure out each serving! Lots of calories!

    Cottage cheese, beans, protein powders, you can also make yourself a nice protein bar at home!

    My Homemade Protein Bar

    1 Cup Rolled Oats
    1 Cup organic Spelt Flour
    1 Cup Puffed Brown Rice Cereal
    1/4 Cup Protein Powder or more depending on how much protein you want!!
    4 Tablespoons Cocoa Powder
    1/2 Cup Currants (or any dried fruit
    1/2 Cup Ground Nuts (I use walnuts)
    1/2 Tablespoon cinnamon

    Mix all of the above together very well!:heart:

    In a small saucepan over low heat, very slowly mix together the following:

    1/4 Cup honey
    1/3 Cup nut butter (any type)
    2 teaspoons vanilla

    MIx with dry ingredients and add about 3/4 cup hot water very slowly until the dough sticks together but is not too sticky. Knead together a few minutes to get rid of air pockets. Roll into a loaf or just make into any shape you want. I make it into bars. Add together the calories in all ingredients and divide by how many portions you make. There you have it!! Refrigerate for 10 hours and you can slice your loaf really easy! Keeps for a long time in the refrigerator but I love this so much it won't last long:heart:

    I put a handful of almonds in the food processor and crush them. Then I roll my finished product in this!
    +1 Sounds perfect. Will definitely make this.
  • Tanya949
    Tanya949 Posts: 604 Member
    How many nut butters are out there? I have intolerances to peanuts, almonds, sunflower seeds, and cashews. What's left? Tahini? Can I use that in place of peanut butter in homemade protein bars?
  • condoleezachiapet
    condoleezachiapet Posts: 105
    How many nut butters are out there? I have intolerances to peanuts, almonds, sunflower seeds, and cashews. What's left? Tahini? Can I use that in place of peanut butter in homemade protein bars?
    Never tried tahini plain, but coconut butter tastes great in protein bars. There's also soy and pecan butter (never tried, but I doubt they're bad).
  • Dottie27
    Dottie27 Posts: 159 Member
    Great amd sensible advice-thanks!

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