Getting protein in as a vegetarian

Mrobertsrajoo
Mrobertsrajoo Posts: 2 Member
edited November 21 in Health and Weight Loss
How do I increase my protein intake from my nutrition, not interested in shakes, I know cottage cheese and tofu are good but any other suggestions/ meals?

Replies

  • theabsentmindednurse
    theabsentmindednurse Posts: 404 Member
    Hi there.
    I had the same question when I became a vegetarian.
    I researched the internet and have tried and logged many of my own recipes on MFP so I know the macro breakdown.

    Lentils, legumes, green leafy vegetables, dairy, eggs, brown rice, Quinoa, nuts and seeds, whole grains, ( breads and cereals). :smile:
    Don't forget things like almond butter, almond milk, soy milk.

    These are all rich sources.
    You can research recipes. There is a lot of delicious Vegetarian meals and meal plans on line.
    Good luck
  • Mrobertsrajoo
    Mrobertsrajoo Posts: 2 Member
    Thanks g
  • Nony_Mouse
    Nony_Mouse Posts: 5,646 Member
    Greek yoghurt, milk, pretty much any dairy really.

    Can I ask why the resistance to protein shakes? I live for mine. Made with milk, that's 34g of protein in one delicious hit. Plus, milkshake.
  • lynn_glenmont
    lynn_glenmont Posts: 10,096 Member
    theabsentmindednurse wrote: »
    Hi there.
    I had the same question when I became a vegetarian.
    I researched the internet and have tried and logged many of my own recipes on MFP so I know the macro breakdown.

    Lentils, legumes, green leafy vegetables, dairy, eggs, brown rice, Quinoa, nuts and seeds, whole grains, ( breads and cereals). :smile:
    Don't forget things like almond butter, almond milk, soy milk.

    These are all rich sources.
    You can research recipes. There is a lot of delicious Vegetarian meals and meal plans on line.
    Good luck

    Standard almond milk is not a good source of protein. It's practically devoid of protein.

    Other than that, all the things mentioned in this post can help you reach your protein goals.

    While green vegetables can be viewed as protein rich compared to their calories, most people (even vegetarians) are going to want to consume the volume of green vegetables they would have to to make a sizeable contribution to their protein needs. But every bit does help.

    Some people will also quibble that nuts (and seeds) (and nut and seed butters) are more a fat source than a protein source, but I find that in a vegetarian diet, without the calories from meat, there's plenty of room for an ounce or two of nuts, nut butters, seeds, and/or seed butters every day, and that, like the greens, will contribute to protein goals.

    I'm not a vegetarian, but I have many meals and days without meat, poultry, or fish. I find dairy (milk, yogurt, kefir, cheese), eggs (or egg whites), and legumes (beans, lentils), and grains make the major contributions to my protein goals on my meatless days, with other plant-based foods adding smaller amounts.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    In addition to the suggestions above, seitan and tempeh are also high protein foods that are pretty reasonable when it comes to calories.
  • jessicaalfaro2427
    jessicaalfaro2427 Posts: 24 Member
    Egg whites cottage cheese greek yogurt are my main high protien sources that are not meat. Lentils is high and black beans as well.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Siggi's Icelandic yogurt. Three servings are a day's worth of protein for most people.
  • timtam163
    timtam163 Posts: 500 Member
    Legumes legumes legumes. Rice and beans are a staple of many diets for a reason. Also wheat bread usually has protein in it as well (gluten is a protein).
  • joinn68
    joinn68 Posts: 480 Member
    I don't know how to link this post from the app. So use the search function to look it up. Here is the title
    Carbs and Fats are cheap. Here's a Guide to getting your PROTEIN's worth. Fiber also.
  • cfredz
    cfredz Posts: 292 Member
    Egg whites
  • RodaRose
    RodaRose Posts: 9,562 Member
    Eat less fruit as that does not have much protein.
    Without as much fruit you can fit these into your day: black beans, pinto beans, lentils, broccoli, tempeh, sprouted grain bread, dairy,
  • bebeisfit
    bebeisfit Posts: 951 Member
    Hooray for lentils and beans!!
  • nowine4me
    nowine4me Posts: 3,985 Member
    I mix seeds and nuts into every meal -- it all adds up. Chia, pepitas, pistachios, walnuts, almonds,etc.
This discussion has been closed.

Categories