Vegetarian needing more protein

moyyster
moyyster Posts: 37 Member
edited September 26 in Food and Nutrition
After tracking for a few days I've noticed that my protein intake is usually always slightly under my goal. Any ideas on ways I can get to my protein goal?

I'm looking for ways that make food fun and not boring. And while I love beans, I don' t want to have to be putting them on EVERYTHING. Thanks!!!:happy:

Replies

  • AsaThorsWoman
    AsaThorsWoman Posts: 2,303 Member
    Quiona
  • iheartralphie
    iheartralphie Posts: 104 Member
    When I can't get enough protein from food, I just drink a protein shake for a meal. Its not ideal, but it helps.
  • jeanthealien
    jeanthealien Posts: 1
    I'm a vegetarian myself, but I'm a lacto-ovo. So I usually get them from eggs, too. Nevertheless, my major source of protein is tofu. I think I have a meal of just tofu and some salad.
  • Christine1110
    Christine1110 Posts: 1,786 Member
    Nuts...beans



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  • MarcelaBella
    MarcelaBella Posts: 11
    Do you eat eggs? Also, try putting brewer's yeast on popcorn. The only way I get enough protein in my diet is either with eggs or egg whites, or with brewer's yeast. I like olive oil and rosemary with the yeast on popcorn. Yum!
  • MsSaturday
    MsSaturday Posts: 89 Member
    peanut butter, cheese, greek yogurt, beans, nuts, quinoa, eggs
  • jb_2011
    jb_2011 Posts: 1,029 Member
    Roasted soy nuts, they're nice n crunchy. And quinoa. There's a great recipe for quinoa and black beans on the Recipe forum page. I made it today, it's delicious!
  • kimeister
    kimeister Posts: 212
    Fellow veg here. I used to have the same issue. I resolved it by drinking a protein shake every day. My other sources of protein are eggs (locally raised - no factory farming), black beans, quinoa, peanut butter, seitan, tofu, and some meat substitutes. Quorn products are my favorite and their "chick'n" can be substituted in just about any chicken recipe. I just made a Mexican chicken dish substituting them and it came out great.
  • stephaniepill
    stephaniepill Posts: 19
    Do you like Tofu or Sateen (Wheat Protein)? Also, there are Smart Dogs (soy protein, but I swear they taste like beef). Also, there's a dry vegan protein that I buy from Whole Foods, which has 11 grams and only 60 calories for 1/3 of a cup; I add that vegan protein, which is crunchy, to oatmeal. Yogurts are also good protein sources (plan or low sugar ones). Almond milk (unsweetened vanilla), soy cheeses or other cheeses, quinoa.
  • ParkLT
    ParkLT Posts: 1 Member
    My husband is a vegetarian and he's also doing P90X and trying to increase muscle mass so I've been experimenting with different ways to up his protein. I found some amazing blogs that have delicious vegetarian recipes.

    I made these bean burgers and he loves them: http://rachelredlips.blogspot.com/2010/08/black-bean-burgers.html

    This tofu noodle dish is also a staple. I doubled the tofu in the recipe to increase the protein content.
    http://thechiclife.com/2009/10/3-2-1-vegetarian-noodles.html

    And for a snack, roasted chickpeas: http://thechiclife.com/2010/08/balsamic-roast-chick-peas.html

    And I'll be trying out this Tempeh sandwich recipe later this week (this is an all vegetarian food blog) http://www.101cookbooks.com/archives/tlt-sandwich-recipe.html

    Also, we both drink at least one protein powder drink daily. I hope this helps!
  • Steph_135
    Steph_135 Posts: 3,280 Member
    Besides food, you could consider a soy or rice protein shake. :wink:
  • supercatie18
    supercatie18 Posts: 82 Member
    String Cheese! Reduced Fat! Has 8 g of protein.. more than an egg!
  • bmontgomery87
    bmontgomery87 Posts: 1,260 Member
    what type of veg are you?

    Whey protein is derived from milk. But if you're a milk drinker, this would be a great way to supplement your diet.
  • DoReMiFaSoLaTiDo
    DoReMiFaSoLaTiDo Posts: 296
    bushbeans.com has some great bean recipes http://www.bushbeans.com/en_US/recipes/index.jsp

    Im trying this one tomorrow for dinner:

    http://recipes.bushbeans.com/recipe/146459/white-chicken-chili.aspx



    3 tablespoons olive oil
    1 medium onion, finely chopped
    1 (4 ounce) can chopped green chiles, drained
    3 tablespoons all-purpose flour
    2 teaspoons ground cumin
    2 (16 ounce) cans BUSH'S® Great Northern Beans
    1 (14.5 ounce) can chicken broth
    1 1/2 cups finely chopped cooked chicken breast
    Shredded Monterey Jack cheese (optional)
    Sour cream (optional)
    Salsa (optional)


    In large skillet, cook onion in oil for 4 minutes or until transparent. Add chilies, flour and cumin; cook and stir for 2 minutes. Add beans and chicken broth; bring to a boil. Reduce heat; simmer for 10 minutes or until thickened. Add chicken; cook until hot.
    Garnish with cheese, sour cream and salsa, if desired.



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  • eating4balance
    eating4balance Posts: 743 Member
    Greek yogurt
    Egg beaters
    Protein powder
    Peanut butter

    These are my go to protein pancakes for the days that I am low on protein:
    - 2 egg whites
    - 1/3 cup quick oats
    - 2/3 scoop of vanilla whey protein powder
    - 1/2 tsp sodium free baking powder (optional)
    - 2 Tbsp applesauce, cottage cheese or yogurt (optional)

    1. Combine in a blender for 1 to 2 minutes or until creamy.
    2. Pour by 1/4 cups onto a heated and sprayed griddle.
    3. Flip when the top of the batter becomes bubbly.
    4. Wait until the otherside is done, and flip onto a plate.
    5. Serve with peanut butter, fruit, applesauce or sugar free syrup.

    With applesauce the calories come out to about 225 calories for entire recipe (4 pancakes) and about 27 grams protein.
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