how much protein, and veg sources of protein?

rlyoungers
rlyoungers Posts: 14
edited September 2024 in Food and Nutrition
I've been reading The New Rules of Lifting for women, and the author recommends about 30% of your diet coming from protein. I decided to try a 30% protein/30% fat/40% carbs diet but that was way too hard for me. I'm a vegetarian so many of my protein sources come with carbohydrate attached, like beans and lentils. I do eat tofu, tempeh, and soy milk, but I'm reluctant to overdo the soy, so I've been avoiding the mock meats, soy protein powders, and soy protein bars (those things are full of sugar anyway!). Now I'm aiming for a new goal of 20% protein/30% fat/50% carbs and that still takes a lot of effort!

So, experienced diet trackers - how much protein are you aiming for as a percentage of your diet, and why? Any tips on getting more protein, especially vegetarian sources?

Replies

  • Pandorian
    Pandorian Posts: 2,055 Member
    My goals are set to the 40%carbs 30% fat and 30% protein you mentioned but to get there even as a meat eater I've taken to using whey protein to get my protein numbers up. I don't bother with the sweetened/ flavoured stuff I just add it to my smoothies and enjoy.
  • antijen
    antijen Posts: 112 Member
    Have you tried Quorn products? They are vegetarian and soy free. I use this daily as a reliable source of low fat protein.

    http://www.quorn.us/Home/
  • CMoney412
    CMoney412 Posts: 28 Member
    I am vegan so I feel ya. I have to say that when I attempt more protein, through hemp protein smoothies (add kale, almond milk (unsweetened), and blueberries and some agave and it RAWKS) I do stay full longer. But I RARELY make the whole protein percentage. I am still losing weight, though; just follow the caloric intake guidelines you have set here -- adding in the exercise calories -- and you're set.
  • erickirb
    erickirb Posts: 12,294 Member
    I've been reading The New Rules of Lifting for women, and the author recommends about 30% of your diet coming from protein. I decided to try a 30% protein/30% fat/40% carbs diet but that was way too hard for me. I'm a vegetarian so many of my protein sources come with carbohydrate attached, like beans and lentils. I do eat tofu, tempeh, and soy milk, but I'm reluctant to overdo the soy, so I've been avoiding the mock meats, soy protein powders, and soy protein bars (those things are full of sugar anyway!). Now I'm aiming for a new goal of 20% protein/30% fat/50% carbs and that still takes a lot of effort!

    So, experienced diet trackers - how much protein are you aiming for as a percentage of your diet, and why? Any tips on getting more protein, especially vegetarian sources?

    I eat about an 80-90% vegetarian diet and aim for 25% protein. I get non animal protein from milk, eggs, egg whites, protein powder, edamame (soy beans), tofu, tempeh, humus, beans, lentils, Greek Yogurt, soy milk, brown rice, hemp hearts, etc. You can also use TVP
  • Pandorian
    Pandorian Posts: 2,055 Member
    thanks macbarbie, I haven't had hemp seed around in a while but it's on my MUST BUY list again for next time I do groceries, guess I've been munching on cashews and almonds so much I overlooked my hemp snack.
  • erickirb
    erickirb Posts: 12,294 Member
    I am vegan so I feel ya. I have to say that when I attempt more protein, through hemp protein smoothies (add kale, almond milk (unsweetened), and blueberries and some agave and it RAWKS) I do stay full longer. But I RARELY make the whole protein percentage. I am still losing weight, though; just follow the caloric intake guidelines you have set here -- adding in the exercise calories -- and you're set.

    careful with this, MFP gives you 15% protein, which is okay but it should be higher if you workout. As you lose weight you tend to lose muscle and more protein will ensure you lose less muscle.
  • rlyoungers
    rlyoungers Posts: 14
    I am vegan so I feel ya. I have to say that when I attempt more protein, through hemp protein smoothies (add kale, almond milk (unsweetened), and blueberries and some agave and it RAWKS) I do stay full longer. But I RARELY make the whole protein percentage. I am still losing weight, though; just follow the caloric intake guidelines you have set here -- adding in the exercise calories -- and you're set.

    Good for you! I've tried going vegan many times but I just can't seem to stick with it. That cheese craving always gets to me, and then I get all confused when I read about protein and convince myself that I need to go out and buy eggs or greek yogurt or cottage cheese! Ugh. There is so much conflicting advice out there, from the vegan advocates who claim we need far less protein than we think, to the bodybuilding experts who are pushing 30, 40, even 50% protein! (How is that even possible?!)

    I'll have to try the idea of adding hemp protein to a green or dark colored smoothie!
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