High protein diets/meals for vegetarians

burnfire
burnfire Posts: 9 Member
in Food and Nutrition
Hi folks! I am seeking information for high protein diets/meals for vegetarians ( please dont suggest diets including eggs since don't even eat eggs :( ) please help!

Replies

  • tiggerdug
    tiggerdug Posts: 67 Member
    Hi I'm vegan, I get my proteins from beans, tofu, lentils, chickpeas and nuts. Also make up proteine smoothies with vegan protein powder. I've actually found it easier hitting my goals since becoming vegan.
    My fave after workout meal is butter bean and sweet potatoe chill, can be served with anything you like. Let me know if you want more help and ideas? X
  • burnfire
    burnfire Posts: 9 Member
    @tiggerdug ....that is really helpful...actually I dont want to use any supplements(e.g. vegan protein powder ) and want to take protein from natural food items only..could you help me a little more by giving more insights if possible!
  • littlechiaseed
    littlechiaseed Posts: 489 Member
    What are you now to give us an idea...
  • burnfire
    burnfire Posts: 9 Member
    Sorry @littlechiaseed didn't get you...what do u want to ask ? I am 27 year, height-165 cms, weight-152 lbs, activity levek-sedentary(desk job) if that helps
  • LeeBGoode
    LeeBGoode Posts: 30 Member
    I am a supplement free vegan. I try to use the rule of "a bean, a green, and a grain" to fill up my plate. Quinoa is a fantastic grain as it contains a good bit of protein. Peas and broccoli are a great veg source of protein. Chickpeas and other legumes are very versatile. There are obviously the mock meat products, but I stay away from those as they are costly and the veg equivalent of mystery meat, haha...

    What I like to do is pick an ingredient I want to include in my meal, let's say beets. Then I go onto YouTube and search "vegan beet" and pick something that seems fun. Last week I made raw vegan beet "ravioli" and it was yummy and interesting! Salads and the like tend to get old pretty fast, I want to truly enjoy my food! For me this means experimenting with new recipes.

    I also make sure I am getting enough B12 (found in enriched products like plant milk, cereals, nutritional yeast, bread) and iron, or else I feel super tired and bluesy.
  • LeeBGoode
    LeeBGoode Posts: 30 Member
    Oh and LENTILS which I find are a great sub for ground beef. If you don't have a rice cooker, I highly suggest getting one. You can find them pretty cheap at Walmart. I can't cook rice without it. I also use my rice cooker to cook lentils!
  • FreyasRebirth
    FreyasRebirth Posts: 514 Member
    If you do dairy, there's a whole category there. Cottage cheese is really high in protein.
  • vegmebuff
    vegmebuff Posts: 31,389 Member

    The first one isn't necessarily vegan but the second one is:

    https://healthaliciousness.com/articles/complete-vegetarian-protein-foods.php

    https://www.healthaliciousness.com/articles/complete-vegetarian-protein-foods.php

    I also want to recommend Dry curd (basically fat-free cottage cheese) - not sure if you 'do' dairy...Doesn't have the sodium like regular cottage cheese and it has 22 grams of protein in 1/2 cup (15 g of sodium compared to 1% cottage cheese that has only 16 grams of protein- still not bad but has over 400 grams of sodium!)
  • littlechiaseed
    littlechiaseed Posts: 489 Member
    Sorry meant like what are you eating now? Like a typical day
  • th1nr
    th1nr Posts: 42 Member
    burnfire wrote: »
    @tiggerdug ....that is really helpful...actually I dont want to use any supplements(e.g. vegan protein powder ) and want to take protein from natural food items only..could you help me a little more by giving more insights if possible!

    Why don't you want to use supplements? What is a "natural food item"? Vegetarian diets are not "natural" for humans, most choose them because of ethical reasons and because in first world countries we are privileged to have a huge variety of food options, including plants that are unnaturally grown out of season. You said you're a vegetarian and you don't eat eggs, so I don't know if you consume animal products, but if you are a vegan B-12 supplements (or fortified foods) are not optional.

    I found it much easier to get enough protein when I started making a protein smoothie a few times a week. I just use frozen fruit, almond milk, and a plant-based protein powder. Otherwise I recommend beans, nuts, tofu if can stand the texture. Also, whole grains have a surprising amount of protein.

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