Getting enough protein as a vegetarian (pescetarian)

hgillesp
hgillesp Posts: 46 Member
edited November 2024 in Health and Weight Loss
Hi! Really trying to increase my protein and decrease carbs for weight loss and to bring down my slightly elevated pre-diabetic type A1C numbers. Healthy, need to lose about 10-15 lbs, run 4 miles 2-3 times and week and strength train 3x per week. As a vegetarian (really pescetarian since I eat fish and other seafood) I struggle to really get my protein numbers up, and often end up with only 50g per day or something like that. I was curious as to how other mfp folks keep their protein numbers high enough.

I do eat a vegan protein smoothie in the mornings, often have salmon or tuna at lunch and fish or eggs at dinner, but now that I have learned I have a dairy sensitivity, I can no longer eat greek yogurt so find myself struggling. Eggs are ok too, since we have chickens and I know they are treated humanely. Any thoughts on other easy sources of protein? Or ways too work non dairy and non meat protein into meals? Not a big fan of tofu or seitan....

Thanks so much for any ideas!

Replies

  • mitch16
    mitch16 Posts: 2,113 Member
    Nuts and nut butters? Quinoa? Beans and rice combinations?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Broccoli actually has quite a bit.

    You can get a pea and rice protein powder blend, which has an amino acid profile similar to whey.

    Nuts are ok, but they are so calorie dense it might not be worth it.
  • chivalryder
    chivalryder Posts: 4,391 Member
    Lupin beans.

    Seriously.

    Cooked, they contain nearly as much protein as they do carbs.

    Per 100g, you get 40g of carbs, 10g of fat, and a whopping 36g of protein!!!

    Just eating 1 cup of them a day will more than double your current protein intake!
  • kshama2001
    kshama2001 Posts: 28,052 Member
    I'm a little confused after looking at your diary and seeing that you are way higher than 50 g of protein on the days you eat fish. You got 120 g Monday and are on track for getting 116 g today. Are you looking to hit your Daily Goal? Eat less fish?

    Here are 1,338 recipes including “beans”, but not “cheese”, “milk”, “chicken”, “beef”
    http://allrecipes.com/search/default.aspx?ms=0&origin=Recipe&rt=r&qt=i&pqt=i&fo=0&w0=beans&u0=cheese&u1=milk&u2=chicken&u3=beef

    Scroll to the bottom for Nutrition info.
  • I_Will_End_You
    I_Will_End_You Posts: 4,397 Member
    I'm also a pescetarian. Shrimp is a really quick, easy low calorie way to get protein into your diet. I get the frozen easy peel ones, and just sautee them with a little butter and some spices. It takes like, 5 minutes.
  • hgillesp
    hgillesp Posts: 46 Member
    Lupin beans? That's a new one! I will definitely investigate.

    My protein numbers have been ok, but a good bit of my protein in the past has been from Greek style yogurts and now that I have found dairy except for moderate amounts of cheese, gives me godawful acid reflux and other digestive problems, I realized I needed to find other protein sources. Thus my post.

    I agree on nuts - love em, but so many calories for not so much protein.

    Will definitely incorporate more shrimp - that's an easy one and I could bring cold shrimp to work for lunch.

    These are great ideas and I appreciate them. Gotta think outside your own little head sometimes.....
  • Blondiez73
    Blondiez73 Posts: 33 Member
    hgillesp wrote: »
    Hi! Really trying to increase my protein and decrease carbs for weight loss and to bring down my slightly elevated pre-diabetic type A1C numbers. Healthy, need to lose about 10-15 lbs, run 4 miles 2-3 times and week and strength train 3x per week. As a vegetarian (really pescetarian since I eat fish and other seafood) I struggle to really get my protein numbers up, and often end up with only 50g per day or something like that. I was curious as to how other mfp folks keep their protein numbers high enough.

    I do eat a vegan protein smoothie in the mornings, often have salmon or tuna at lunch and fish or eggs at dinner, but now that I have learned I have a dairy sensitivity, I can no longer eat greek yogurt so find myself struggling. Eggs are ok too, since we have chickens and I know they are treated humanely. Any thoughts on other easy sources of protein? Or ways too work non dairy and non meat protein into meals? Not a big fan of tofu or seitan....

    Thanks so much for any ideas!

    You are eating a lot of excess fat. I can tell by looking at your diary from today to a week back. Beans, brown rice, whole wheat pastas, and vegetables are great substitutes. Nuts are great, but are dense in calories and have a lot of fat. I would try to eliminate dairy altogether. Use Almond or soy milks, I think you already do. Use Earth Balance buttery spread instead of butter, if you must. It tastes great. Use nutritional yeast instead of mozzarella or parmesan cheese, Braggs makes a good one. Cook / sautée your veggies / protein in WATER or vegetable stock, not oil. Make your own fat free salad dressings using fresh veggies and seasonings and only using HALF of an avocado for fat, instead of olive oil. Get yourself off the dairy, try and eliminate processed oils, you don't need a lot of protein, but if you insist, use vegan protein powders (you already do), legumes and veggies. Don't screw around with being pre-diabetic, take it seriously, and make the effort to get healthy.

    Watch this. It's almost 1 hour and a half long, just so you know. Watch it all.

    http://youtu.be/iosoXlr3ZVI

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