Hi all Vegetarians, Is it possible to meet ones protein quota for the day? HOW?
111grace
Posts: 382 Member
Since on the keto diet meat proteins have created a road block for me.
I want to know from what vegetables can you get the best proteins from?
I Don't eat beans, legumes, nuts, soya products or drink milk.
If you are energetic and active? being a vegetarian, is it possible. I used to be a Vegetarian in school, but was not very active, did not have lots of energy. Tired out easily.
I want to know from what vegetables can you get the best proteins from?
I Don't eat beans, legumes, nuts, soya products or drink milk.
If you are energetic and active? being a vegetarian, is it possible. I used to be a Vegetarian in school, but was not very active, did not have lots of energy. Tired out easily.
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The protein in vegetables is usually in the seeds, so since you are choosing not to eat beans etc., that could be a problem. Do you eat things like peas and sunflower seeds?0
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I have to be honest and say I really struggle, I'm not a lover of beans either and normally have a protein shake everyday to help. I tend to eat soya products, eggs, Greek yoghurt, nuts, cottage cheese etc which are good protein sources.0
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Vegetarian keto without beans, legumes, nuts, soya or milk is going to be extremely difficult.
There are some protein powders such as hemp or rice that you might be able to use, but the vegetarian powders with the most protein are either milk or soya derived.
Seitan is a good protein source but some types do contain soya.
You can get some protein from mushrooms, broccoli, nutritional yeast/yeast extract, but you'd have to eat huge quantities of these to meet your daily requirements.
It sounds like you're not currently vegetarian. If you want to eliminate meat then how about being pescetarian? You'll find it much easier to get enough protein if you include fish in your diet.0 -
Honestly, if you don't eat beans, nuts, legumes or soy pretty much the only option is to drink heaps of hemp protein powder. Not a life worth living..
The other option is to stop with the food type restriction madness and eat like a normal vegetarian, beans and soy included.0 -
amusedmonkey wrote: »Honestly, if you don't eat beans, nuts, legumes or soy pretty much the only option is to drink heaps of hemp protein powder. Not a life worth living..
The other option is to stop with the food type restriction madness and eat like a normal vegetarian, beans and soy included.
This. I have been a vegetarian since childhood and get 150+g protein daily. I don't restrict any types of food (aside from meat obviously).0 -
I can't see how to do a ketogenic diet and be a vegetarian. My biggest protein hit daily comes from Greek yogurt, but there's quite a bit of milk sugar in there. It's probably to high in carbs for a keto diet. There's also the skim milk I use in my protein shakes, and I do use whey protein.
I really have no advice for you other than to think long and hard about they way you're choosing to lose weight. Isn't it better to pick a sustainable style of eating so you'll stay the course when it comes time to maintain? It's very, very hard to be a vegetarian without at least beans and soy and/or dairy.0 -
It's actually not possible to go keto on a vegetarian diet and still make a reasonable calorie goal. Your biggest problem is not protein here. Even if you ate nothing but avocado all day it would only take you to roughly 500 calories a day before it starts being too high in carbs.0
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I supplement with low calorie protein powder...birthday cake -About time is 100 calories per scoop. And I've been getting close with extra calories to spare.0
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I hit 90 g a day on 1900 calories without any trouble. You just have to do a little research up front to see what foods give you a good protein to calorie ratio. There are a lot of options out there. If you're limiting out soy and beans, it's going to be more difficult.0
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amusedmonkey wrote: »It's actually not possible to go keto on a vegetarian diet and still make a reasonable calorie goal. Your biggest problem is not protein here. Even if you ate nothing but avocado all day it would only take you to roughly 500 calories a day before it starts being too high in carbs.
Ive been doing veg keto for the past few years... What makes you think it cannot be done?
To OP, I range from 50-100 g protein a day if I dont really watch what Im eating. Faux meat products can be pretty high protein, with only 1-3 g CHO per serving. Eggs and cheese are your friends. Its not hard to meet your macros at all.0 -
willrun4bagels wrote: »
This. I have been a vegetarian since childhood and get 150+g protein daily. I don't restrict any types of food (aside from meat obviously).
How do you do this? Can I look at your diary?
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Soy is the only vegetarian, non-animal product, complete protein. If you don't eat that, you need to vary your proteins so you get complete protein, even if from different, complimentary sources.
If you can't eat soy, beans, legumes and nuts, I'd suggest eating meat for protein unless you're philosophically opposed to it. If you cannot eat the meat, ask a dietitian about powders. Some of those powders may not contain all they say they do and if it's your only source of protein, you want to be sure.
Edit to add: Quorn. I heard about that. I may have spelled it wrong. It's a fungus that is supposed to be very healthy. You might look into that.0 -
Protein powder and seitan. Seitan is a really delicious protein made from vital wheat gluten - you can buy it premade, but it's cheap and easy to make it at home.0
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Thank you all mfp friends for all your suggestions, have a wonderful day
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It's going to be really hard if you don't eat seeds, legumes, or dairy...
Peas, potatoes, broccoli, spinach, and brussels sprouts are the vegetables that have the 'highest' protein levels at 2-3 grams per serving, but that puts you at 50 or more servings a day.
Or there are always bananas--again, around 2 grams per--but there was someone on the forums yesterday who claimed that was her exclusive protein source.0 -
Hope this link help, obviously ignore the items of food that you are opposed to eating.
http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf
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willrun4bagels wrote: »
This. I have been a vegetarian since childhood and get 150+g protein daily. I don't restrict any types of food (aside from meat obviously).
How do you do this? Can I look at your diary?
My diary is open to everyone, feel free to browse.
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Spinach, kale, and broccoli are 45% to 49% protein
Cauliflower, mushrooms, and parsley are 34%-40% protein
Chicken is 23% beef is 26% and eggs are only 12%
I am not vegetarian but I am researching it, I am allergic to soy and dairy so I have to find my protein needs in other places, there are some good vegetable protein powders on the market that offer 20-25 grams of protein per scoop, from what I've learned pea protein digests just as quickly as whey protein.
Hope this helps0 -
amanda1005 wrote: »amusedmonkey wrote: »It's actually not possible to go keto on a vegetarian diet and still make a reasonable calorie goal. Your biggest problem is not protein here. Even if you ate nothing but avocado all day it would only take you to roughly 500 calories a day before it starts being too high in carbs.
Ive been doing veg keto for the past few years... What makes you think it cannot be done?
To OP, I range from 50-100 g protein a day if I dont really watch what Im eating. Faux meat products can be pretty high protein, with only 1-3 g CHO per serving. Eggs and cheese are your friends. Its not hard to meet your macros at all.
Except she does not want any soy, beans or dairy. Most fake meats include some kind of soy product, so that's out, so is cheese.0 -
I'm trouble with this myself. I'm trying to avoid excessive carbs and up my protein intake... but I'm vegan, which means no milk or eggs. Aaaaand I can't do soy since apparently I don't tolerate it well at all. That leaves... well, beans and legumes. And seitan-type stuff.
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I am jumping up and down with happiness, that veg has so much protein, Thanks to all those veg protein suggestions made my day May you all also have a great day 0
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Wicked_Seraph wrote: »I'm trouble with this myself. I'm trying to avoid excessive carbs and up my protein intake... but I'm vegan, which means no milk or eggs. Aaaaand I can't do soy since apparently I don't tolerate it well at all. That leaves... well, beans and legumes. And seitan-type stuff.
I actually made my own seitan stuff today from whole wheat, since we have 20 pounds of it lying around. It was just a tiny attempt with one cup of flour since it was my first time, but I have to say I'm impressed. I thought I would hate it, but it's so bland and tasteless that it hides well in a meal, and plenty of protein. A couple of pieces of it with beans and soy sauce (to complete the protein profile) and you are set for the day.0 -
I am jumping up and down with happiness, that veg has so much protein, Thanks to all those veg protein suggestions made my day May you all also have a great day
Some vegetables might have a protein content when you look at the percentage of the calories that are protein, but the volume of that particular food that you'd need to eat to get any appreciable amount of protein would be challenging to say the least.
Broccoli, as an example: 1,000g of raw broccoli (this is a LOT of broccoli) would have 340 calories/66g carb/4g fat/28g protein. Not that much protein when you think about how much food 1000g of raw broccoli would amount to, no matter how you cook it. Spinach per 1000g raw would be 230 cals with 30g protein, so slightly better, but spinach only cooks down so much. Just something to keep in mind 0 -
Quinoa is a very good source of protein if you're a vegetarian or vegan, and it's a rare plant source of complete protein. Add hemp hearts or chia seeds to smoothies or salads or anything really. Nutritional yeast doesn't have a huge amount but it has some, and is also a good source of B vitamins.
Some recipe ideas and further suggestions here: http://greatist.com/health/complete-vegetarian-proteins
Also a good article here comparing nutritional value of different seeds: http://www.theglobeandmail.com/life/health-and-fitness/health/the-super-seed-square-off-which-is-healthier/article17966889/
good luck !0 -
willrun4bagels wrote: »Broccoli, as an example: 1,000g of raw broccoli (this is a LOT of broccoli) would have 340 calories/66g carb/4g fat/28g protein. Not that much protein when you think about how much food 1000g of raw broccoli would amount to, no matter how you cook it. Spinach per 1000g raw would be 230 cals with 30g protein, so slightly better, but spinach only cooks down so much. Just something to keep in mind
I don't know what It's like in other places but 1kg of spinach would cost something close to $30 here. I LOVE spinach, but not the $30 a day kind of love.0 -
Haha about the spinach funny, ( try growing your own). don't like spinach much anyway. Is lettuce the similar to spinach? in protein content?
Going to include peas, potato's, broccoli, mushrooms, cauliflower for sure thank you also going to give quinoa a test, never had it before, first I got to find it!
Thank you all dears for the suggestions much appreciation.
What I noticed here on mfp, a few people have different stuff their bodies cannot deal with, very interesting. and yet a lot of people can just about eat everything under the sun, so great for them
Love, Peace and {{{Big Hugs}}} to all 0 -
Also going to go hunting for quinoa and chia seeds, never had it before!!, hope I can find low tasty & delicious calorie recipes for these two things.0
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Thank you all delightful people for sharing your thoughts and ideas big hugs 0
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Oatmeal and Goji berries.0
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willrun4bagels wrote: »I am jumping up and down with happiness, that veg has so much protein, Thanks to all those veg protein suggestions made my day May you all also have a great day
Some vegetables might have a protein content when you look at the percentage of the calories that are protein, but the volume of that particular food that you'd need to eat to get any appreciable amount of protein would be challenging to say the least.
Broccoli, as an example: 1,000g of raw broccoli (this is a LOT of broccoli) would have 340 calories/66g carb/4g fat/28g protein. Not that much protein when you think about how much food 1000g of raw broccoli would amount to, no matter how you cook it. Spinach per 1000g raw would be 230 cals with 30g protein, so slightly better, but spinach only cooks down so much. Just something to keep in mind
^^^^This is an excellent point^^^^ Not a lot of protein bang-for-your-buck with greens. Also, most greens are not "complete" proteins (that is, they don't have all 9 essential amino acids in sufficient quantities), so in addition to consuming large volumes, I imagine you would have to mix and match a large variety of greens throughout the day to meet you protein needs, especially since you don't eat beans, nuts, or soy. I'm guessing it can be done, but wow, I wouldn't even know where to start.
The chia and quinoa you are considering are good choices as complete proteins, and so are hempseed, buckwheat, amaranth, and seaweed (!). Carb mileage may vary, so watch out (doing the keto thing and all..). Good luck, have fun trying new foods :-)
PS - Quinoa is yummy with PESTO!!!!!!!!
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