Meatless protein, low everything else?

Egg whites, low fat greek yogurt, protein powder

What kind of breakdown are you looking at? 60 grams of Gardein ground "beef" comes in at 12g protein, 6g carbs, 2g fat. Yves veggie dogs are 8g protein, 3g carbs, 1g fat.

Following this as well. Not sure how many plant based protein shakes I can continue to drink a day..... Since I have been eating vegetarian I cant hit my protein for day.

Also don't forget that lentils, beans, chia seeds, hemp seeds, quinoa and a whack of other plant based foods contain ounce for ounce more protein than their animal counterparts. Meat substitutes are great for cheat meals (I love Yves The Good Burger) but are usually still very processed. Moderation there. Pinterest is a great source for plant based meal ideas (though it's a rabbit hole I fall into and an hour later...). You will find making plant based foods far more satisfying than just drinking down another shake. If you don't already meal prep, it's also a good way to batch make so you're not spending your free time cutting and chopping. You got this, piece of cake

TartsAndTattoos wrote: »

Also don't forget that lentils, beans, chia seeds, hemp seeds, quinoa and a whack of other plant based foods contain ounce for ounce more protein than their animal counterparts. Meat substitutes are great for cheat meals (I love Yves The Good Burger) but are usually still very processed. Moderation there. Pinterest is a great source for plant based meal ideas (though it's a rabbit hole I fall into and an hour later...). You will find making plant based foods far more satisfying than just drinking down another shake. If you don't already meal prep, it's also a good way to batch make so you're not spending your free time cutting and chopping. You got this, piece of cake

As long as they aren't crowding out other things that you need, there is no reason to limit meat substitutes to "cheat meals." I have seitan several times a week and still meet my calorie and nutritional goals.

Beyond meat products: Better burger, better chicken - all high protein and not soy - made from pea protein powder. Low carb as well!

Actually, I've never had to wash out the starch. I just buy some vital wheat gluten flour at the bulk store, put it in the food processor with nutritional yeast, spices, a bit of oil, soy sauce, and water, process, knead, boil... and I've got 2 lbs worth ready to go.

estherdragonbat wrote: »

Actually, I've never had to wash out the starch. I just buy some vital wheat gluten flour at the bulk store, put it in the food processor with nutritional yeast, spices, a bit of oil, soy sauce, and water, process, knead, boil... and I've got 2 lbs worth ready to go.

I think @HeidiCooksSupper was referring to how one can *make* vital wheat gluten by starting with a bag of regular flour and (slowly, tediously, IMO) washing off the starch until you have just the gluten. Some people make seitan that way if they can't easily get wheat gluten (or if they just want to see what it's like to do it themselves). I saw a video of the process once online and immediately knew it wasn't for me.

Here's an obviously non-exhaustive list of foods generally considered protein-rich: http://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1

If you want more info, enter something into your food diary and hope MFP has the right info. You can then see how whatever you're interested in might fit into your overall diet.

This thread points to a spreadsheet that lists many, many foods in order by protein efficiency: Most protein for fewest calories. While many of the top ones are meat/fish, scrolling further will show you many plant sources. Find things you like on the list, eat more of them.

http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

christyowen8 wrote: »

Following this as well. Not sure how many plant based protein shakes I can continue to drink a day..... Since I have been eating vegetarian I cant hit my protein for day.

If you're vegetarian, you don't have to have plant based shakes for protein. You can have whey/casein (better taste and consistency than plant based protein powders), egg white protein, eggs, dairy etc.