How do vegans/vegetarians get adequate protein?

1nprgr3s wrote: »

while broccoli vs steak has been debunked many times, you would need to eat ridiculous amounts of broccoli to reach your daily protein goal, especially if you're a lifter. 100 calories of broccoli has roughly 8.4 grams of protein, which is around 300 grams of broccoli..

Anyways back to the main topic, here are some options. Tofu has the highest protein content you can get as a vegan per calories. Lentils are personal fav's.

Also I have to add pea protein powder is a good supplementary protein as well, if you find it difficult to reach your daily goals.

1nprgr3s wrote: »

I don't think that is correct.

I picked MuscleFood' rump steak (because I know the entry is correct and MuscleFood have independent testing of their products rather that eyeballing the cuts and making a guess) and compared it to MFP's verified Broccoli entry:



From those entries the steak has twice the protein as the broc?

If you eat egg - egg whites are very high in protein.

Some low fat cheeses aren't too bad.

Without going to protein powders, not too up on other stuff as generally I just eat meat .

All this talk about steak probably isn't helping the OP.

I try to get most of my protein from whole foods, but sometimes I'm a little low. I use a complete vegan protein blend (powder) to supplement on days when I'm a little low on protein. It gets the job done. I'm not vegan, but I can't eat whey protein. (My abdomen blows up like a beach ball, which is very uncomfortable.)

Huh. I don't always bother recording broccoli. A serving is about 50g, so that's 2g of protein (according to mfp) that I'm not recording. I'm practically Popeye, hear me roar...

Anyway. Back to the OP's actual question. It depends on how high your protein goals are. /stating the obvious
I don't aim for the mfp figure, I just use the counter to see if I've hit my minimum threshold. Have you already calculated your own?
The USA recommendation for protein most commonly quoted is 0.8 grams per kg of bodyweight. (I have seen mentions on forums that this is 0.8g/kg of healthy bodyweight, but I can't substantiate that.) This is a USA Dep of Agriculture calculator which works out how the US Dietary Reference Intake values apply to your stats: https://www.nal.usda.gov/fnic/interactiveDRI/

In the UK, the Reference Nutrient Intake is sometimes quoted as 0.75 grams per kilogram of bodyweight, presuming you are sedentary. If you are not, the British Dietetic Association says:

Strength athletes do have higher protein requirement (1.2-1.7g per kg body weight per day) than endurance athletes (1.2-1.4g per kg body weight per day), who have slightly higher requirements than the general sedentary population (0.8-1.0g per kg bodyweight per day).

In Australia, the Ministry of Health provides incredibly detailed Nutrient Reference Values, broken down by age, sex and life-stage, which I've provided here:

https://www.nrv.gov.au/nutrients/protein

Meanwhile, the Australian Sports Commission says:

It is also important for athletes trying to gain muscle mass to meet their increased protein needs, but huge protein intakes are not required. In most cases, a high-energy diet that provides 1.2-2g of protein per kilogram of body mass will ensure that protein needs are met.

http://www.ausport.gov.au/ais/nutrition/fact_sheets/increasing_muscle_mass

EDIT: after all that, I forgot to finish my post off. With the information I linked in mind, I decided to aim for a range of 0.8-1.2 grams of protein per kg of my current bodyweight, and I generally find that manageable on a dairy-free, egg-free, meat-free diet. But as always, Your Mileage May Vary and what works for me may not work for you.

Being vegetarian isn't about just taking meat out of your diet or just replacing it with eggs and dairy. You should eat more beans, lentils and not be afraid of tofu, seitan and tempeh and whole grains. Then again it depends on your goal. If it's something ridiculous like 150g then reconsider if that is necessary

OP, I'm sorry your thread has gotten so hijacked. If you're still here--I've been vegetarian for about 12 years now. I don't think it's impossible, though I do agree that it's worth considering exactly how much protein it will take to meet your own nutritional goals. If you are not actively trying to build muscle mass, you likely don't need large amounts of protein. The RDA of protein for most people is 0.8 grams/kg of bodyweight. Some people who are actively trying to build muscle recommend eating more.

Here are some major vegetarian protein sources:

- tofu, tempeh, and seitan
- prepackaged vegetarian protein (Gardein, Boca, etc.)
- soymilk
- beans, soybeans, and lentils
- nuts and seeds
- protein bars and shakes
- eggs and dairy, if you eat those things
- some green vegetables, like peas
- some grains/pseudograins, like quinoa

Just having a list like that has never helped me, though. So here are some specific ideas of things I might eat at each meal:

Breakfast: Greek yogurt, tofu scramble with veggies, a protein bar or shake, fruit with peanut butter

Lunch: usually dinner leftovers

DInner: curry with veggies and your choice of protein, black bean or lentil soup, chili. I also make many "meat" recipes by just substituting vegetarian protein instead.

Snacks: hummus and veggies, homemade trail mix, roasted edamame, protein powder brownie

eggs, egg whites, tofu, seitan, cottage cheese, greek yogurt, beans, lentils

It's very easy to get enough protein as a Vegan Bodybuilder now that there are so many meat substitutes out there. Just search and find Seitan, Gardein, TVP, and Soy products. I don't use any supplements and I have no problem hitting my 100g of Protein Per Day which is plenty for my size! I like my old fashioned oats with peanut butter powder, fruit and almond milk in the morning, a huge vegetable salad with meat substitutes for lunch, starches in the evening with another substitute. I also throw Nutritional Yeast on everything which has B12 and Protein. Eating Vegan or mostly Plant Based is still very adequate for most peoples protein needs without any substitutes. I'm bodybuilding but I don't do more than .8 grams per lbs of body weight.

nehaad88 wrote: »

nutmegoreo wrote: »

subcounter wrote: »

1nprgr3s wrote: »

while broccoli vs steak has been debunked many times, it is also ridiculous amounts to eat 100 calories of broccoli. 100 calories of broccoli has roughly 8.4 grams of protein, while its 300 grams of it. While if you eat a 95% lean beef, you can get it from only 40 grams of meat, @ 54 calories. I mean yeah if you get a 60% lean fatty steak, I am sure the numbers could change.

Anyways back to the main topic, here are some options. Tofu has the highest protein content you can get as a vegan per calories. Lentils are personal fav's.

I did the calculations once. I would have to eat 26 cups of broccoli to hit my protien. I'm pretty sure even the dogs wouldn't want to live with me after that, and they're pretty gross.

OP, if you consume fish, that's another great source of protien. I have also made three bean chili and a vegetarian lasagna using roasted veggies that has a decent protein count (I used beans and three types of cheese).

the bean chilli lasagna sounds yum.. can you please share the recipe?

I will post it for you a bit later. It's really tasty, and I make it into individual containers, so I end up with 12 grab and go lunches for around 350 calories.

It is key to remember that calorie restricting (what this app does) also means less protein consumption