Non meat protein
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angelexperiment wrote: »So a couple ideas. Beans and rice make a complete protein. Quinoa. Textured vegetable protein. Pea protein. Protein powder. I believe they say sea moss and chlorella. Nuts seeds veggies and fruit
While all of those things do have protein, the protein per calorie ratio in most is nothing like meat, which is what OP is looking for. It would take ton s of veg or fruit to get the 25g or so of protein from a piece of meat, and a lot more calories to get the same amount of protein from nuts or seeds. And TVP is the processed soy OP says they don't want.3 -
Do you have access to lupin beans? They're my go-to snack right now.
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Lol I stand corrected. 🥰 but if you have celiac or wheat sensitivity I’d avoid it sense it’s wheat glutenangelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
No it's not, it's wheat.
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Aquafaba while I gues not high in protein can be used in a lot of recipes if you don’t want to use egg0
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There are plant-based protein drinks. I still eat white meat and fish but eat a lot of plant foods. I drink a regular protein drink and put Greek yogurt in my oatmeal as it comes out super creamy and ups protein. Lunch lately has been two servings of lentils (one of the higher proteins of beans/legumes) over a vegetable salad. Right now I'm going through a batch of Chana Masala, last meal was red lentil chili with black and cannellini beans. Put Greek yogurt on potatoes or in chili instead of sour cream. I love bean burgers too, never been a hamburger person.0
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Pea protein powder 😍😍😍 Seitan is amazing too. Quorn is a mushroom based protein - not sure if its UK only tho?0
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Without wishing to single anything out, there are points where - in my opinion as a long-term vegetarian - this thread is getting a little inaccurate in spots, and quibble-y in others.
OP, I'm wondering if a thread I'll like below would be helpful to you. It references a spreadsheet that lists many, many foods in order by protein efficiency, most protein for fewest calories. Of course, most of the things near the top of the list are meaty/fishy, but as you scroll down the spreadsheet, more plant-based sources are there. Perhaps you can use that to find some sources that would help you, and that are foods you might enjoy.
http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also
As an admittedly slightly cranky observation, I feel like you're idealistically wanting the best of many worlds, with your preferences: Not meat, but as protein dense as meat; but not soy, unless it's right off the plant; and moving away from dairy besides. (I don't really understand why no tempeh, frankly: It's just actual beans, plus a culture, in kind of the same way yogurt is milk, plus a culture. It even looks like beans. And humans have been eating the stuff for centuries, maybe millennia.)
There are going to be trade-offs. It's possible to get enough protein from plants alone, and even from primarily whole foods that are plants. But the per-food macro mix, and how you portion/combine food to meet nutritional requirements, is likely to be different, overall. It's a re-thin, IMO.
There's no good way, IMO, to just unplug meat and plug in an equivalent substitute (that's not soy or fake meat) in a similar portion size, and be all set. Getting protein from plants, IMO, works best with a little different way of thinking about getting ones protein . . . unless you like protein powders and bars, I guess (I don't care for them, or actual faux meats that try to taste like meat). I don't know what you're aiming at, but I have no trouble getting 100g minimum protein per day as an ovo-lacto veg, with very few eggs. But I rely on quite a few foods you've ruled out, so I'm at a loss for specific suggestions.5 -
angelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
Not in this recipe: https://yupitsvegan.com/basic-homemade-seitan/#wprm-recipe-container-7382
Or this one: https://calivegans.wordpress.com/vegan-eating/soy-free-seitan-recipe/
Or even this one: http://veganfitcarter.com/recipe/make-seitan-soy-free-meat-substitute/
True that many recipes do call for soy sauce or tamari, but not all of them.3 -
angelexperiment wrote: »
Lol I stand corrected. 🥰 but if you have celiac or wheat sensitivity I’d avoid it sense it’s wheat glutenangelexperiment wrote: »estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
Seitan is soy
No it's not, it's wheat.
Yes, and if you're allergic to beans and peas (as my sisters were growing up), you should avoid those. If not, there's no cause for concern.5 -
No wonder people have trouble losing weight. Swapping out meat for protein powder and beans?0
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wilson10102018 wrote: »No wonder people have trouble losing weight. Swapping out meat for protein powder and beans?
Funny. The prevailing myth is that vegetarians/vegans are generally underweight because of the lack of meat in their diet. I think this is the first time I've seen someone making the opposite (and equally false!) claim.
I've been an obese vegetarian. Now I'm a slightly overweight one. And while I don't eat protein powder, I've got to say that beans (and peas and whole grains and soy) are basic staples of my diet and have neither helped nor hindered my weight loss.
I make an effort to get enough protein in my day, but as long as I pay attention to what I'm eating, it's really not that hard.5 -
wilson10102018 wrote: »No wonder people have trouble losing weight. Swapping out meat for protein powder and beans?
I currently eat no meat and have no problems maintaining my weight. I have lost more than 100 pounds and my meat intake was very low compared to the average omnivore.4 -
wilson10102018 wrote: »No wonder people have trouble losing weight. Swapping out meat for protein powder and beans?
Oh, good grief. People lose weight, or fail, with any and every dietary philosophy, including yours, whatever that may be (I don't care).
Protein powder is typically low calorie, and high protein. Many here rely on it, including meat-eaters. (I don't, personally, because I find it not tasty/satisfying).
Beans are a good, high nutrition food for their calories (though minimized by those restricting carbs). Healthy vegetarians and omnivores both benefit from eating them.
Vegetarians, vegans and omnivores can get enough protein, with or without protein powder or beans . . . or meat.5 -
Low fat peanut powder is pretty good - can add things to it, make a spread, use it in shakes or food. I like PBFit.2
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This was my attempt today. 20gr of protein. Hmpf.. I'd hoped for a bit more. Protein-rich in there are rice, feta, pumpkin seeds and chickpeas. On a normal day I get another 16 for breakfast and lunch each. *sigh*1 -
I get you with fresh fish - people I know have a lot of fish "rules" here in Massachusetts, a state with a big fishing industry - but there is also canned and frozen fish.makinemjellis wrote: »Yeah, meat is really the easiest way to get big protein hits easily. Eliminating soy removed another great option.
Do you eat fish? White fish, shrimp, canned tuna can all be lean options.
Do you eat dairy? Low fat Greek yogurt and cottage cheese are good alternatives, not to mention some whey or casein protein powders.
Eggs can help.
I found adding beans and lentils a good way to increase both protein and fiber, and lentils a slightly lower cal option than beans.
Those are options that have helped me.
I don’t eat much fish since I live in a landlocked state but I’m hoping to do some good fishing this summer and hopefully stock up on some trout. And I do eat dairy but I’m trying to move away from it best I can. Yogurt is one of my go to foods for breakfast.
That's not entirely true, but plant based sources of protein do tend to have more carbs. I used to live in yoga retreat centers and knew lots of healthy and fit ethical vegans who probably upwards of 60% carbs.I’m finding that most of the typical veggie “protein” sources are primarily carbs or fats that have a slightly higher amount of protein.3 -
estherdragonbat wrote: »Seitan might work. It's high protein and comes from vital wheat gluten. And it's pretty easy to make from semi-scratch; you can find recipes online. (Ingredients are mainly the wheat gluten, nutritional yeast, soy sauce, a bit of oil, water, and spices—those are going to vary by recipe, but the one I use has salt, pepper, paprika, and garlic powder). The simmering liquid is soy sauce, water, and garlic. At least in my recipe.
I like this seitan recipe: https://www.allrecipes.com/recipe/241963/seitan-pepperoni/
I half the cayenne, keep the mustard the same, and double the rest of the spices. I like it for a snack with some banana, or scrambled with eggs and veggies.
I don't recommend it for people who don't already have most of these spices - there are much simpler recipes, including on the back of the Bob's Red Mill Vital Wheat Gluten package.
https://smile.amazon.com/Bobs-Red-Mill-Vital-Gluten/dp/B000EDK5LM/
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makinemjellis wrote: »
The bolded is correct. The more you choose to limit your diet, the more creative you need to get to have a nutritionally well rounded diet. If you want to rely on plant based proteins AND avoid soy, your bet best will be to find plant-based sources of protein you like and prioritize making them the foundation of your meals. It's also pretty normal for vegetarians/vegans to eat higher carb and/or fat diets, just make sure you are getting at least 0.6g of protein per lb of your ideal body weight (more if you are eating in a deficit).
If you aren't avoiding soy, just don't like specific soy based products, I'd suggest trying different brands/varieties of soy burgers, dairy substitutes, etc to see if you can find ones you like, as soy is a really versatile protein source for avoiding animal products.
I don't mind edamame, I just really don't care for tofu or tempeh. I figure if I'm going to eat soy, I'm gonna eat it like it comes off the plant.
Really, I'm just trying to be more intentional about where my food comes from, so it's not that I'm avoiding animal products, I just want them sourced locally and ethically. I try to do the same with veggies but until summer rolls around, I don't have that luxury.
Have you researched what's available in your area? While my vegan friends would say there is no such thing as ethically raised animal products (just speaking for people I know personally; not all vegans), I believe there is a spectrum between conventional CAFOs and not eating animal products at all. I buy more humanely raised meat and dairy mostly from the supermarket, but we get milk from a local dairy, sometimes I get eggs locally, and I've just found out about a local butcher. I'm sure if I put a little effort into it, I could find local chicken that met my standards as well.0 -
I’m vegetarian so most of my meals are stacked with beans, chick peas or lentils. A nutritionist once told me at lunchtime to try and get 3 proteins in my salad to fuel my day and then have a lighter dinner.0
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