Any tips on upping protein without fat? (Vegetarian!)
TinyBriony91
Posts: 15
Hi there. I am a vegetarian with about 10 pounds to lose.
I am really struggling to increase protein without increasing fat!
My nutrition ratio is consistently around 45% carb, 40% fat and 15% protein. Trouble is, everthing vegetarian with protein seems to be fatty too (nuts etc) and there is only so much protein one can eat!
A typical day for me looks a bit like this:
Breakfast: 0% greek yoghurt with a sliced banana
Lunch: Salad/rocket leaves with low fat houmous, vegetable couscous and usually a spoonful of some sort of mediterranean vegetable pasta salad.
Dinner: Tofu/quorn with veggies and sometimes rice/jacket potato
Snacks: Falafel, quorn scotch eggs, nuts.
Help!
I am really struggling to increase protein without increasing fat!
My nutrition ratio is consistently around 45% carb, 40% fat and 15% protein. Trouble is, everthing vegetarian with protein seems to be fatty too (nuts etc) and there is only so much protein one can eat!
A typical day for me looks a bit like this:
Breakfast: 0% greek yoghurt with a sliced banana
Lunch: Salad/rocket leaves with low fat houmous, vegetable couscous and usually a spoonful of some sort of mediterranean vegetable pasta salad.
Dinner: Tofu/quorn with veggies and sometimes rice/jacket potato
Snacks: Falafel, quorn scotch eggs, nuts.
Help!
0
Replies
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Broccoli, Spinach, Peas, . . .0
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If you're eating eggs then your best bet is to eat a large plate of egg whites. There are few foods with that much concentrated protein. That said, you do need fat. That and tofu but egg whites are your better choice.0
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peanut butter, do you do fish?0
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peanut butter but it does have some fat.0
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White beans, soybeans (many forms), miso, kidney beans, split peas, navy beans, lentils, etc.
Beans.0 -
Thanks - I will try the eggs! I love peanut butter but sadly that seems to blow my fat allowances. I don't eat fish
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Seitan0
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Can you use a protein powder? They come in vegetarian and vegan (a bit rarer) varieties. You can mix it in with anything if you get the unflavoured kind.0
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Hi there. I am a vegetarian with about 10 pounds to lose.
I am really struggling to increase protein without increasing fat!
My nutrition ratio is consistently around 45% carb, 40% fat and 15% protein. Trouble is, everthing vegetarian with protein seems to be fatty too (nuts etc) and there is only so much protein one can eat!
A typical day for me looks a bit like this:
Breakfast: 0% greek yoghurt with a sliced banana
Lunch: Salad/rocket leaves with low fat houmous, vegetable couscous and usually a spoonful of some sort of mediterranean vegetable pasta salad.
Dinner: Tofu/quorn with veggies and sometimes rice/jacket potato
Snacks: Falafel, quorn scotch eggs, nuts.
Help!
Hemp Hearts - 30 grams would give you 10 grams of protein, 13 grams of fat, 3 grams of fiber and 3 grams of carbs. Add to your yogurt with the banana, or add to your salad etc.
I bought a large bag from Costco for $14.990 -
Whole Foods will have plenty of vegetarian and vegan options for protein powders from peas and rice with very little fat. I think you will always get a little fat in those though. It helps you process it better anyway.0
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I'm not clear on why you are afraid to add fat when there are lots of good fats, that are actually beneficial, such as nuts and nut butters.0
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In for the soybeans.
Seriously, roasted edamame is delicious.0 -
Protein powders, Quest bars...0
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What about Spirulina powder from Holland and Barrett? I put it in with smoothies and also put kale into my smoothies too.
Also try adding kidney beans to your salads.
I also find it hard to get to MFP recommendations of protein, I think it's quite high.0 -
Try a whey protein supplement.
I recommend Trutein by Body Nutrition.
It is so smooth and incredibly delicious~
Mix of whey/casein/egg whites.0 -
I'm also curious to know about the fat thing. I don't count my fat grams at all but just focus on where they're coming from. So obvs don't go fry everything up, but don't get hung up on it.
I'd also just consider eating a little fish now and again while you're losing weight. That's what I did and it sped things along so well. Just food for thought.0 -
Beans. And they are full of fiber.0
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I'd also just consider eating a little fish now and again while you're losing weight. That's what I did and it sped things along so well. Just food for thought.
What plant do fish come from? Lol0 -
You could try goat milk products. This has the added benefit of being calorie friendly and also helps you consume the recommended 150 mcg of iodine in addition to the associated minerals the body needs on a daily basis. Waitrose, Tesco and Sainsbury's stock the milk and cheese. Tesco here does full fat, semi and skimmed varieties.
Ten lb may take longer than you hope, all the best0 -
Lentils0
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googleing vegetarian high protein foods would serve you better0
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Buy plain Greek yogurt and blend it with herbs or dip mix to use it as savory dip to go with veggies.
Mushrooms are pretty good protein, as are broccoli, peas, and a number of other veggies.
If you have the budget, look for meat analog brand Beyond Meat. They make really tasty chik'n strips with loads of protein, but they are quite expensive and kind of high in sodium. I only buy them when Whole Foods puts them on sale.0 -
Textured vegetable protein (TVP) gets a rap because it's heavily processed. However, it has lots of protein and fibre, it's cheap and it requires very little prep time compared to dry beans (10min vs. overnight). I started using it to replace beef in my chilli and I'm very happy with how it turned out.0
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Just cut out processed food and eat more natural food that grows out of the ground. The high protein thing is a total myth. It's going to get converted into glucose anyways.
But if you are that worried about protein, all your veggies have a surprisingly high amount of protein in them.0 -
The high protein thing is a total myth. It's going to get converted into glucose anyways.
Source?0 -
Quinoa its a grain with complete protein... add it to salads cooked cereal ect I use it all the time.. I'm not vegetarian but try to eat protein every meal... I have used my Greek yogurt with banana and whey protein powder with some skim milkand really boost the protein intake....for breakfast... yummya0
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Quinoa its a grain with complete protein... add it to salads cooked cereal ect I use it all the time.. I'm not vegetarian but try to eat protein every meal... I have used my Greek yogurt with banana and whey protein powder with some skim milkand really boost the protein intake....for breakfast... yummya0
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The high protein thing is a total myth. It's going to get converted into glucose anyways.
But if you are that worried about protein, all your veggies have a surprisingly high amount of protein in them.
:huh:0 -
Quorn products work for me.
And why do people want vegetarians to eat fish?
Being a vegetarian is a life choice, not something I want to switch on and off.
Just saying...:ohwell:0 -
And why do people want vegetarians to eat fish?
Being a vegetarian is a life choice, not something I want to switch on and off.
Just saying...:ohwell:
Some people don't consider fish meat because it isn't warm blooded. I personally think this is silly though, because I mean, what is it then? A vegetable?0
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