Vegan/Vegetarian: How to get enough protein
HungryGyrl
Posts: 3 Member
I transitioning to a plant-based lifestyle. It’s been a challenge to get enough protein to counteract the increase in carbs. Also, is it good to eat vegan meat substitutes?
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Replies
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Things like Seitan and Tofu can be a help, as well as Legumes and tree nuts (or nut butters).1
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Greens, beans, and nuts. can of greens has ab the same protein and calories as a filet of tilapia.4
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I get plenty for my age. How much do you think you need daily? If you use quinoa and other similar, it is hard not to get plenty. Consider concentrating on FIBER to "counteract" added carbs. Ive had to undo all of the Atkins mantra. And I lose weight steadily with measurements appearing as if I've lost more. Whole foods are likely the best remedy to added carbs. Nest wishes.1
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If you are in the UK, not protein heavy but try Morrisons Own Spicy bean burgers - taste amazing!0
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If you make smoothies you can add chia seeds. Two tablespoons have 20% of your daily requirement. Plus 40% of fiber and a whole lot more.3
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Black bean burgers
Fake meat (morningstar, gardein, quorn)
Tofu
Tofurky deli slices
Lentil/bean + sauce sachets
Cottage cheese
Eggs
The google gods and pinterest princesses have loads of ideas.1 -
I personally don't think of it as "counteracting carbohydrates," because that's totally unnecessary. Your body can use carbohydrates for energy and they're only a problem if they're causing you to go over your calorie goal or crowding out the fat and protein that your body needs.
I do focus on getting sufficient fat and protein. For protein specifically, the foods that I rely on are beans, tofu, tempeh, seitan, and pea/hemp protein powder. Ensuring each meal contains one of these usually allows me to hit my goals without too much additional effort.
I love vegan meat substitutes. I make my own and also purchase them. Not only are they a great way to enjoy the textures and tastes many of us enjoy, a lot of them are also high in protein.6 -
I love vegan meats. Gardein has AWESOME products. But is it ok to eat them so much? I could eat them everyday.0
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Vegan meats are fine to eat regularly, I like to mix it up with the tofu and seitan, but that's personal taste. If you think about the fat and nasties that would've been in your meat, the vegan fakes are heaps better!!0
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HungryGyrl wrote: »I love vegan meats. Gardein has AWESOME products. But is it ok to eat them so much? I could eat them everyday.
I'm in Canada and not sure if this brand is found elsewhere, but I find that Yves products generally tend to be higher in iron and protein than Gardein. Not all products overlap between the two lines, though. And sometimes I'd rather have "fish" n chips than veggie dogs sliced in my salad or stirfry.
I get a lot of protein from legumes and whole grains, fake meats, and eggs. I eat a bit less cheese than I used to because I pay attention to my iron intake and dairy doesn't have much of it. So I tend to pass up a piece of string cheese for a couple of veggie dogs or a single serve bag of protein chips.
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Protein and carbs are both your friend! (One reason why I love chickpeas)
Beans, nuts, tofu, and tempeh are amazing. Vegan meats are the bomb but a little expensive. Seitan is a miracle but it's literally just one type of protein and you need to complete it with something.
You also get a lot of protein from unexpected sources, like peas and literally anything. In terms of protein per calorie, things like mushrooms are ridiculously protein dense.
Realistically, if you're building a lot of muscle, it might be a nice idea to use protein bars like vega or clif builder. Also, I would like to emphasize tofu, as it has basically everything you need to be mindful of.
(Also, eggs (aka cholesterol pockets) only have 6g of protein for a whole hen period. You get more from a cup of soymilk, a third of a clif builder bar, or a bite of seitan.)
You're going to hear a lot about deficiencies. Just be aware that omnivores are more likely to be deficient in more things than vegans, but no one seems to make a big deal out of it with them (you eat animals? but where do you get your fiber?). With any sort of thought, especially with food logging, you're not going to run into a deficiency. You need to watch B12, calcium, and iodine (and protein, since you're working on changing your physique). Omnivores are often deficient in calcium, iodine, fiber, magnesium, folate, vitamin e, and vitamin c.
If you want to really cover your bases, just take a vegan multivitamin (Deva is my favorite). Remember that some things are essentially impossible to overdose on via plant sources, such as vitamin A.
I just realized I've not really said too much that hasn't been typed already--a lot of these people know their stuff
So, here are some guides and inspiration:
https://www.vegetarianbodybuilding.com/vegan-diet-plan-for-bodybuilding/ (a good overly cautious guide, although half of those "common" vegan deficiencies listed at the end are not at all common)
http://www.nomeatathlete.com/vegetarian-diet-athletes/ (some food lists and tips)
https://www.peta.org/living/other/vegan-bodybuilders/ (some inspiration)5 -
Sunnybrooke99 wrote: »Greens, beans, and nuts. can of greens has ab the same protein and calories as a filet of tilapia.
I've seen this typed a couple of times lately. A tilapia filet (around 4oz) has around 20g protein. A regular 15 oz can of greens (turnip, collard) has around 6g protein, unless they have ham or bacon or meat broth or something. Spinach might have 10g.
They may have roughly, approximately the same number of calories per gram of protein, but you have to eat around 2 to 3 cans of greens to get the amount of protein in one tilapia filet. And the greens are an incomplete protein, whereas the tilapia has complete protein.
You can debate about which greens are in the can and how big a filet, but for any normal definition, one can of greens does not have equal protein to a tilapia filet.
P.S. I'm not a meat or fish apologist. I'm a vegetarian. But this is just incorrect info. Also, canned greens are overcooked and icky.9 -
HungryGyrl wrote: »I love vegan meats. Gardein has AWESOME products. But is it ok to eat them so much? I could eat them everyday.
I don't see any problem with eating faux meat daily, there are times when I eat a lot of it. If cost is a concern, you can always look into making your own -- this way you can also customize the flavors and ingredients to be exactly how you want.1 -
Sunnybrooke99 wrote: »Greens, beans, and nuts. can of greens has ab the same protein and calories as a filet of tilapia.
I've seen this typed a couple of times lately. A tilapia filet (around 4oz) has around 20g protein. A regular 15 oz can of greens (turnip, collard) has around 6g protein, unless they have ham or bacon or meat broth or something. Spinach might have 10g.
They may have roughly, approximately the same number of calories per gram of protein, but you have to eat around 2 to 3 cans of greens to get the amount of protein in one tilapia filet. And the greens are an incomplete protein, whereas the tilapia has complete protein.
You can debate about which greens are in the can and how big a filet, but for any normal definition, one can of greens does not have equal protein to a tilapia filet.
P.S. I'm not a meat or fish apologist. I'm a vegetarian. But this is just incorrect info. Also, canned greens are overcooked and icky.
Greens are one of my favorite foods ever and I can't imagine eating canned greens. I realize taste is subjective and some people may love them, but for me it would have to be an emergency-situation food.1 -
How to get enough protein:
Step one, eat real food. (minimize sugar and oil; those foods have no protein.)
Step two, eat enough calories.
That's it. There is no need to worry about protein as long as you eat enough.5 -
How to get enough protein:
Step one, eat real food. (minimize sugar and oil; those foods have no protein.)
Step two, eat enough calories.
That's it. There is no need to worry about protein as long as you eat enough.
Some days when I'm travelling/on the road, I only get 25-30 grams of protein if I don't focus on it even though I am eating enough.
If I ate like that regularly, I have trouble believing that would be "enough" protein for me to feel my best.
I don't understand the argument that I can eat literally anything (while minimizing sugar and oil) and still meet my protein goals. This also ignores that we don't just need generic protein, we have specific amino acid needs and some diets can be low in specific amino acids. I can plan a diet that is, on paper, meeting my minimum needs for protein (which may be less than I actually need to maintain or build muscle) but is low in a specific amino acid like lysine or methionine if I'm not eating higher protein foods like beans or tofu.3 -
janejellyroll wrote: »How to get enough protein:
Step one, eat real food. (minimize sugar and oil; those foods have no protein.)
Step two, eat enough calories.
That's it. There is no need to worry about protein as long as you eat enough.
Some days when I'm travelling/on the road, I only get 25-30 grams of protein if I don't focus on it even though I am eating enough.
If I ate like that regularly, I have trouble believing that would be "enough" protein for me to feel my best.
I don't understand the argument that I can eat literally anything (while minimizing sugar and oil) and still meet my protein goals. This also ignores that we don't just need generic protein, we have specific amino acid needs and some diets can be low in specific amino acids. I can plan a diet that is, on paper, meeting my minimum needs for protein (which may be less than I actually need to maintain or build muscle) but is low in a specific amino acid like lysine or methionine if I'm not eating higher protein foods like beans or tofu.
The thing is, unless you’re a body builder, that’s fine. Throw a tablespoon of hemp seeds over salad or soup, and you’re good.4 -
Sunnybrooke99 wrote: »Greens, beans, and nuts. can of greens has ab the same protein and calories as a filet of tilapia.[/]
Lol...no they don't...0 -
leeshender wrote: »janejellyroll wrote: »How to get enough protein:
Step one, eat real food. (minimize sugar and oil; those foods have no protein.)
Step two, eat enough calories.
That's it. There is no need to worry about protein as long as you eat enough.
Some days when I'm travelling/on the road, I only get 25-30 grams of protein if I don't focus on it even though I am eating enough.
If I ate like that regularly, I have trouble believing that would be "enough" protein for me to feel my best.
I don't understand the argument that I can eat literally anything (while minimizing sugar and oil) and still meet my protein goals. This also ignores that we don't just need generic protein, we have specific amino acid needs and some diets can be low in specific amino acids. I can plan a diet that is, on paper, meeting my minimum needs for protein (which may be less than I actually need to maintain or build muscle) but is low in a specific amino acid like lysine or methionine if I'm not eating higher protein foods like beans or tofu.
The thing is, unless you’re a body builder, that’s fine. Throw a tablespoon of hemp seeds over salad or soup, and you’re good.
I'm not sure what you are saying is fine here. Getting 25-30 grams of protein per day? Not getting sufficient lysine or methionine? Or all of it?
Hemp seeds have about five grams of protein per tablespoon. While that is a good way to meet part of one's protein needs, I'm not sure how a tablespoon represents an entire solution to the problem of overall low protein intake.2
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