Vegetarian Protein
graciiekim
Posts: 72 Member
Hello all,
I'm a vegetarian who never seems to hit her daily protein goals and is looking for high-protein vegetarian foods (exclude dairy & eggs please!)
I'm a vegetarian who never seems to hit her daily protein goals and is looking for high-protein vegetarian foods (exclude dairy & eggs please!)
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Replies
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I use protein bars as my breakfast for a nice hit at the start of the day, and then I use protein rich meat replacements like Lifelight Beefless Grounds, and also lots of mushrooms, for many of my meals. Typically I get 9g for breakfast, 26g at lunch and 57g for dinner, if I'm having my standard meals.0
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You probably get this a lot, but beans and lentils are some of the leanest proteins out there. I recommend starting breakfast with old fashioned oatmeal, as it has a low GI and a solid amount of protein. Tofu has more fat in it but also has a lot of protein. Also soy milk has a lot of protein, 7 grams for 8 fl oz at 80 calories with only .5 g of saturated fat (the bad kind). Also maybe look into changing your macros, because if your protein percentage of daily intake is set high it might be making it impossible to hit.0
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I would honestly just go with a blended mix of vegetables. Spinach, spirinula, kale, ect. all have sufficient protein. If you want to make a meal with a more solid source though, I would really recommend tempeh. It is a fantastic source of complete protein (comparable to chicken breast), is high in calcium, fermented (which makes digestion easier as a probiotic), and contains mono and polyunsaturated fats. Other potential could be sources chia seed, nutrirional yeast, and pretty much any whole grain (provided that you pair it correctly for a complete amino profile)
Best of luck
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There are some good suggestions in this thread. I would also recommend seitan. You can purchase it (which can be good, but pricey) or make your own.0
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Edamame is good! I've recently discovered how tasty it is!0
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I'm sure you know that there is protein in many non-animal products. I was a vegetarian for 14 years, vegan for six of those. Now I do some chicken and fish. But I will say that what I found most helpful was FIRST trying to eat more of the non-animal products that are high in protein and then SECOND realizing the protein requirements are set for and by meat-eating people. Read John Robbins and Colin Campbell books.0
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Edamame, nutritional yeast, plant based protein powders, nuts, legumes0
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The only way I can hit my protein is to cut out rice/bread/cereal so that I have room in my day for beans, lentils, chick peas, tofu, almonds, chia seeds, parmesan cheese, kale, broccoli, hemp seeds.0
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I would recommend doing a bit of research on what seitan actually is, as some people would suggest its not good for you.0
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I use protein powders, milk and bars. Also try and have an egg and quorn chicken pieces with every meal and a natural unsweetened yoghurt for breakfast.0
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Seitan is full of protein, has a lot of sodium though. You can make your yen though.0
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I see seitan is wheat gluten, lol.0
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Black bean spaghetti made by Explore Asian (25g protein/serving) I love it.0
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If you don't have a gluten intolerance, Seitan is a good option, and it is damn delicious, lol. It's perfect for pizza, stir fries, steaks, you make anything out of it.0
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I like Sunwarrior protein powder: comes in Vanilla, Chocolate, and unflavored. 100 calories per scoop. I an intolerance of peanut, tree nuts, and gluten, so it works great for me.0
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Love that chart, ignatca! We all forget that vegetables contain protein. Eat as much and as big a variety of vegetables as possible. It's all low calorie and packed with nutrition (we all need more than just protein in our diets). Frankly, most of us (who aren't world class athletes) don't need as much protein as we've been told we need. Too much protein forces your kidneys to work harder to get rid of excess protein. If you're eating plenty of leafy greens, colorful veggies and a good assortment of fruit, nuts and seeds, you're most likely getting all the protein your body needs.0
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Don't forget Iron too, kaniwa (quinoa's smaller cousin) has 60% of your daily iron in one serving. I watch protein but my iron too.......don't want to be anemic.0
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^^ This! ^^ It's very interesting to read how much big-ag lobbying influences government dietary recommendations. I've been almost vegetarian (I still do fish now and then) for over 20 years and, eating lots and lots of vegetables/beans, I get plenty of protein. Even now, after 3 years of no diary and very little grains, I still have no problem getting enough protein.CaliforniaRower wrote: »I'm sure you know that there is protein in many non-animal products. ... what I found most helpful was FIRST trying to eat more of the non-animal products that are high in protein and then SECOND realizing the protein requirements are set for and by meat-eating people. Read John Robbins and Colin Campbell books.
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totaldetermination wrote: »I would recommend doing a bit of research on what seitan actually is, as some people would suggest its not good for you.
Who suggests that and what is their reasoning?
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Hi I also have a hard time getting my protein quota for the day!! I hardly every reach it!!0
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janejellyroll wrote: »totaldetermination wrote: »I would recommend doing a bit of research on what seitan actually is, as some people would suggest its not good for you.
Who suggests that and what is their reasoning?
Seitan is primarily made out of wheat gluten so some people cannot eat it.
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Seitan is primarily made out of gluten so some people cannot eat it.
People should always avoid foods to which they have a sensitivity or allergy, but gluten is not a problem for most people. Saying something is "not good for you" generally because a few people cannot tolerate it makes little sense. Do you think this person also posts this warning in threads where peanuts or dairy are suggested because some people are sensitive to those?
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The big switch i made when i saw i was low on protein was to sub greek yogurt in place of milk in my cereal. I eat a mix of plain Greek yogurt (fage 2%), kashi go lean, and frozen blueberries for breakfast. The greek yogurt packs a mean protein punch and kashi go lean is the highest protein cereal i know of.
Other go to veggie proteins are....
for adding in meals: cottage cheese, tofu, eggs, beans.
And for snacks: string cheese, greek yogurt, hummus
If you eat fish that helps too0 -
Oh also certain grains like quinoa, farro, and buckwheat are good0
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I'd go for lentils and quinoa, but I struggled with plant proteins overall. Quinoa is a good oatmeal replacement, so I'm going to try that for breakfasts soon.0
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Vega One makes some pretty good stuff if you want to add their powder to a smoothie or have a quick bar on the go!0
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