Vegetarian protein help

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Miyuki108
Miyuki108 Posts: 1 Member
in Food and Nutrition
Anyone have recipe ideas or advice? I have a nut allergy, and am vegetarian. I am also lactose intolerant, though I still have milk products. I know almond milk can be good, but I can't have it because of my allergy. Anyone have anything they enjoy I could try to make? I really need to fill in my protein. I do love and use Tofu, but I'm just starting to fiddle with it and add it to more things.


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Replies

  • NovusDies
    NovusDies Posts: 8,940 Member
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    https://community.myfitnesspal.com/en/discussion/926789/protein-sources/p1

    With your nut allergy and lactose intolerance you will probably need to concentrate on the list appropriate for vegans.
  • glovepuppet
    glovepuppet Posts: 1,713 Member
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    Vegan protein powder? I'm a fan, though I'm not a vegan. I've no idea which brands are nut free.

  • manderson27
    manderson27 Posts: 3,510 Member
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    Not sure if this helpful. I am not vegetarian but I use Quorn products quite often. They are mushroom based and of course you would have to check them for your intolerances. But I think they are quite good for protein and they are lower calorie than the equivelant meat products.

    https://www.quorn.co.uk/products
  • rosebarnalice
    rosebarnalice Posts: 3,488 Member
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    Beans and legumes are my go-to proteins--and it's easy to incorporate into a variety of meals as a spread, dressing, or simmer sauce.

    I usually make a big pot of beans (this week it's black beans, next week it'll probably be white beans or chickpeas) at the beginning of the week. I take half of it and set aside to eat as beans--e.g., in tacos, served over brown rice, etc.

    Then I'll take the other half and puree it in a blender to a thick spread consistency (think hummus) and add some spices (current faves include curry powder and ginger-garlic paste, and chile paste & cumin). I can use it as-is as a spread or dip for a quick sandwich or snack. I also thin it with silken tofu for a great high-protein salad dressing, or with veggie broth for a great protein-rich simmer sauce for veggies or pasta.

    Experiment with different spice combinations and go wild!
  • AnnPT77
    AnnPT77 Posts: 32,418 Member
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    Even more comprehensive list of calorie-efficient protein sources is linked to this post:

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

    Scroll past the mostly meaty/fishy stuff near the top of the spreadsheet, and many fully-vegetarian sources are there. I'm vegetarian, and it helped me when I was starting out on MFP.
  • Luke_rabbit
    Luke_rabbit Posts: 1,031 Member
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    I am a pescatarian, but mostly eat vegetarian. I am also lactose intolerant. Plus, I am intolerant to most tree nuts. I can eat peanuts and cashews and just a small amount of almonds without any issues.

    I really like tempeh (sold next to tofu). I pan fry it in oil and soy sauce (just a tiny bit of each) and add it to bowls, sandwiches, stir frys, etc.

    I have no trouble with most Greek yogurts. The active cultures usually break down the lactose into digestible sugars.

    I also drink Fairlife milk, which is lactose free without tasting too sweet and has extra protein.

    You can add me as a friend if you'd like to see my food diary and chat more/support each other.
  • ladybug810KE
    ladybug810KE Posts: 1 Member
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    How about beans? Another favorite of mine recently is tempeh. Most people marinate it but I often just bake it and add it to whatever I’m making.
  • veggievic
    veggievic Posts: 5 Member
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    I like Oat Milk - unsweetened.
  • huntersvonnegut
    huntersvonnegut Posts: 1,176 Member
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  • apullum
    apullum Posts: 4,838 Member
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    Greek yogurt is high in protein, and many lactose intolerant people are able to eat yogurt.
  • jennarandhayes
    jennarandhayes Posts: 456 Member
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    This is my new favorite recipe. I add a can or two of chickpeas as protein and it’s amazing! http://littlespicejar.com/thai-butternut-squash-red-curry/
  • lg013
    lg013 Posts: 215 Member
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    As far as the but allergy and lactose intolerance, can you do soy or coconut products? There are a lot using soy or coconut Milk these days.
  • chameleonbones
    chameleonbones Posts: 5 Member
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    I know you're not diabetic, but Diabetes UK have some decent healthy veggie and vegan recipes in their meal plans:
    https://www.diabetes.org.uk/guide-to-diabetes/enjoy-food/eating-with-diabetes/meal-plans-/vegan

    Can highly recommend the recipes for Andean quinoa (you won't miss much by cooking it without walnuts) and Tofu-stuffed mushrooms! ;)


    Hellofresh have a lentil hotpot recipe that is one of my all-time favourite meals and has a really unique taste:
    https://www.hellofresh.co.uk/recipes/lentil-vegetable-hotpot-58d405ffc9fd081dfd6fcf82
    The cheese on top isn't really necessary; you could maybe sprinkle some yeast flakes on for a cheesy flavour and extra vitamins.

    Here's another quinoa recipe that I make all the time 'cause it's sooo easy:
    https://www.hellofresh.co.uk/recipes/one-pot-vegetarian-chilli-with-q-57da5a5577d68da67a8b4568

    For something quick, oatcakes, chickpea "tuna", or bean dips/spreads always come in handy.

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