Where to get my extra protein? 130g per day, no meat! Tips please :)
paigedaniellekennedy8969
Posts: 1 Member
Hiya my name is paige, and I've recently lost most (not all) of my excess fat over a few month period and I am now trying to build some muscle, I am advised by my PT to try and get 130g of protein in my diet daily. But I am vegaterian, two protein shakes a day and a little protein from few other sources still only rounds up to about 60g. Feeling stuck and want to progress, any tips anyone? 
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Replies
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I assume you already eat beans and nuts. Do you eat chia seeds? They are a great source of protein, fat and fiber.
Do you eat dairy?
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First of all congrats on your achievement ! I really like quinoa in a salad and that normally ups my protein3
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Beans and legumes are a good, inexpensive protein source although they're also high in carbohydrates - not a problem for everyone, but something to bear in mind. You can make a variety of soups and stews with those. Tofu is really great in stir fries and very versatile. If you eat dairy, Greek yoghurt is probably my favourite easy source of protein (the 0% fat Fage is really quite low calorie, too). Finally, if you switch your 'white' foods (like white pasta, bread etc) to the 'brown' version, the latter are slightly higher in protein. Not by much, but it all adds up, right?1
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Get some vegan protein powders and add them to all kinds of cooked food. There's stuff you can find here using the Search function, or find on pinterest or youtube, just searching for 'high protein'. You've vast resources.1
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Hemp hearts are also a great source of protein (as well as fat and iron). You can add them to main dishes, smoothies, salads, etc.0
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What is your calorie goal per day?
1) Protein enriched bread and wraps. Generic wholemeal is 4-5g per slice normally, if you can't find enriched bread locally.
2) Some breakfast cereals are higher in protein than others (for example, I have a fruit granola that is 12g protein per 45g)
3) A lot of the time, reaching protein goals for meat-free eaters is about "majoring in the minors"- what veg are you eating? Including peas, broccoli and spinach will push up your total for the day.
4) Beans and legume products. These vary from 4g per 100g up to 24g+ per 100g (yellow mung dal).
5) Nuts and seeds. Peanuts, pumpkin seeds, walnuts, etc.
6) Quorn and other faux meat products
7) houmous, especially fat-reduced houmous, which has a higher percentage of sesame seeds than standard houmous, increasing its protein content.3 -
Sorry, nuts, seeds, and grains are not good sources of protein for vegetarians.
Vegetarians or Plant Based- Greek Yogurt- 17 grams of protein per 100 calories
- Whey Protein-20 grams of protein per 100 calories (may vary slightly)
- Eggs- 9 grams of protein per 100 calories
- Cottage Cheese- 12 grams of protein per 100 calories
- Egg Protein Powders– 21 grams of protein per 100 calories
- Faux Meats- Including brands like Morningstar Farms ®, Gardein ®, Boca ®, Quorn ®, Tofurky ®, Amy’s ®, Yves Veggie Cuisine ®, Beyond Meat ®, Tofutti ®, and more. Some of these products may be vegan, while others may include egg or dairy ingredients. Calories vary, but generally range in the 18-20 g per 100 calories range
- Protein Bars- including many popular bars like: combat crunch ®, quest ®, fitjoy ®, mission 1 ®, fit crunch ®, lenny and larry’s ®, grenade carb killa ®, oh yeah! ®, pure protein ®, and more! Calories vary but generally range in the 9-10 grams of protein per 100 calorie range.
Vegan- Tempeh & Natto– 10 grams of protein per 100 calories
- Lentils– 8 grams of protein per 100 calories
- Tofu– 11 grams of protein per 100 calories
- Soybeans/Edamame- 9 grams of protein per 100 calories
- Pea Protein Powder- 20 grams of protein per 100 calories
- Hemp Protein Powder- 12 grams of protein per 100 calories
- Soy Protein Powder- 24 grams of protein per 100 calories
- Brown Rice Protein Powder- 23 grams of protein per 100 calories
- Protein Bars- Including many popular bars like: Simply protein ®, Cliff Builder’s Bars ®, NuGo ®, and more! Calories vary but generally range in the 9-10 grams of protein per 100 calorie range.
- While there are many other protein sources found in plant foods, many are not “good” sources of protein. I consider these poor sources of protein as they lack the full amino acid spectrum and you would have to consume a high number of calories to obtain the same range of protein as the above.
Just a Few Sub-Par Protein Sources:- Brown Rice- 2.3 grams of protein per 100 calories. You would have to eat over 500 calories of brown rice to obtain a measly 10 grams of protein.
- Oats- 4.25 grams of protein per 100 calories. You’d have to consume a whopping 400 calories for only 17 g of protein.
- Nuts and Seeds (Almonds in this example)- 3.6 grams of protein per 100 calories. You’d have to eat over 550 calories worth just to get 20 grams of protein.
- Nut Butters (Peanut butter in this example)- 4.3 grams of protein per 100 calories. You’d have to eat over 460 calories for 20 grams of protein.
- Quinoa- 3.6 grams of protein per 100 calories. You’d have to eat over 550 calories worth just to get 20 grams of protein.
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You'll probably have load up on the pea or hemp protein to get the that target level consistently. Vegan sources aren't typically high enough that you can eat a wide variety of fruits and vegetables plus your protein sources and reach a target that high without severely limiting your diet. Meaning, eating a ton of soy/tofu/lentils etc while trying to fit in some other things to get a little variety. Personally, I'd just supplement with 50-60 grams of protein from a source like Pea Protein split into 20gx3 a day and then you can have a more balanced diet to go with it.0
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Chocolate delux bar pure protien. It has 33 grams of protein and only 280 calories in each bar.0
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Hiya...
Snacks: Quorn mini sausage!!
Main dinner: As a vegetarian, do you like Indian food?
If so- daal (lentil), channa (chickpea) & rajma (kidney bean) way to go. Nutrient dense and reasonably high in protein.
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Try adding Seitan if your not already doing so. 3oz will give you about 27 grams and it is very versatile.0
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What are you putting in the protein shakes?0
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What is the point of the photo?4
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