Vegetarian/Lowering meat intake
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Tattoos_and_Tea
Posts: 529 Member
Morning everyone,
My husband said to me last night that he wants to cut out meat for a month to see if it gives him more energy....
Firstly, is that even a thing? I mean, i can't see how not eating meat will give you more energy? Secondly, how can he get his protein levels up if he isnt eating as much meat? He eats meat for lunch and dinner at the moment so will need to pack in around 100g of protein somewhere to supplement meat. He has protein powder but doesn't want to drink it until the gym reopens (ours is still currently closed), eggs, cheese etc but ideas for additional protein with regards to meals would be gravely appreciated.
I want to help him by doing this for him, jist need a little help!
Thanks!
My husband said to me last night that he wants to cut out meat for a month to see if it gives him more energy....
Firstly, is that even a thing? I mean, i can't see how not eating meat will give you more energy? Secondly, how can he get his protein levels up if he isnt eating as much meat? He eats meat for lunch and dinner at the moment so will need to pack in around 100g of protein somewhere to supplement meat. He has protein powder but doesn't want to drink it until the gym reopens (ours is still currently closed), eggs, cheese etc but ideas for additional protein with regards to meals would be gravely appreciated.
I want to help him by doing this for him, jist need a little help!
Thanks!
1
Replies
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I have done every diet, eating plan and fad or lifestyle there is. A WFPB and vegan is by FAR the best I have ever felt! First, the need for protein is WAY over emphasized and misunderstood. However if you are concerned I would definately research China Study and look for REAL SCIENCE, NOT what is advertised. Anyway for protein add lots of dark leafy greens, tempeh, tofu, lentils, hemp seeds and protein and sea greens.
There is a network called Food Revolution Network. You may want to check it out 🙂9 -
Awesome, thank you0
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For me it doesn't matter if I eat meat or not, with regards to how I feel. For soups, stews, curries, pastas and the likes it's easy to replace meat with things like halloumi, chickpeas, lentils, feta or goats cheese, tempeh, tofu, paneer. Unless you live in the same country as me where there's a big selection of fake meats, but just standard tofu, and paneer and halloumi are super expensive to absent.
Does your husband need cooked food for lunch? Just a salad, fruit and a big sandwich would do. Otherwise he should make suggestions as this is his idea.5 -
Just adding to the above hemp hearts (just shelled hemp seeds) are fab for protein and sprinkle on loads of things easily - both sweet and savoury.
In terms of feeling better I do feel better now I'm eating meat rarely (I have fish roughly once a week and meat rarely - normally if I'm at someone else's house) because I eat so many more portions of fruit and veg. I used to get 5 portions a day and some days struggle to get there and now I average about 10 a day. I also have the calories for lots of seeds and nuts which I love and this probably contributes.5 -
A lot of people end up feeling better when they reduce meat because it pushes them to improve the quality of the meals they eat, like getting more servings of a wider variety of vegetables.
I have been primarily plant based for 3 years. In the past I might have grilled chicken, mashed potato and some corn/peas for dinner. Now I might eat pasta with carrots, broccolini, red onion, sugar snap peas, pumpkin seeds, red lentils and Parmesan. I don’t doubt that the second option contains a wider variety of nutrients 😊
Protein isn’t actually all that difficult but requires a shift in perception since eating plant based means you’ll start adding protein through a variety of ingredients compared to just looking at your piece of meat/chicken. For example adding red lentils to any tomato based sauce will help you up the protein, and various beans are a great addition either cold, in casseroles or as patties.
Here are 3 dips I regularly make and also use as a sandwich spread which all feature beans:
- black beans, feta cheese, avocado and lime
- Hummus (you can buy it ready made or google a recipe, super easy if you have any kind of blender)
- 200g tofu, 2 Tbsp Greek yoghurt, lemon juice+zest, 4 sun dried tomatoes, handful fresh basil
Personally I’m not a fan of most fake meat products like quorn, but I like the Impossible Burger (frozen) and usually have some in my freezer.
I would encourage you and your husband to branch out and try a lot of new vegetarian recipes at this time, recipes centered around plants. Pasta, stir fries and curries all come to mind as easily accessible and abundant.
If it is possible for you a local veg box delivered weekly/biweekly can provide you with a variety of veg for inspiration. I have also trialed a few meal services with vegetarian recipes from time to time when I needed a boost.
Best of luck!9 -
Thank you all so much, super indughtful. Quite excited now lol x0
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What has his research told him about it? What are the alternatives he is ok with?
I slid easily into vegetarianism when I realised I was using a number of frozen and shelf stable products in place of fresh meat for the convenience alone. There are lots of variety of those about, but your shopping bill will go up a bit. Canned beans are a great protein that goes with almost anything but beware of just eating the musical fruit in quantity all of a sudden. Eggs, quinoa, cottage cheese, greek or other high protein yoghurt are good sources also in addition to things like tofu, tempeh and seitan.1 -
sazzle1983 wrote: »Morning everyone,
My husband said to me last night that he wants to cut out meat for a month to see if it gives him more energy....
Firstly, is that even a thing? I mean, i can't see how not eating meat will give you more energy? Secondly, how can he get his protein levels up if he isnt eating as much meat? He eats meat for lunch and dinner at the moment so will need to pack in around 100g of protein somewhere to supplement meat. He has protein powder but doesn't want to drink it until the gym reopens (ours is still currently closed), eggs, cheese etc but ideas for additional protein with regards to meals would be gravely appreciated.
I want to help him by doing this for him, jist need a little help!
Thanks!
Are you still consuming fish? Eggs (especially egg whites, Greek yogurt, and dairy are great ways to get high quality proteins in a diet. If you include fish and other seafood, that would be even better.
If you do all plant based, than make sure you consume adequate proteins, foods high in iron and potentially supplement b12. Keep in mind that essential nutrients come from fatty acids and amino acids.1 -
I have done every diet, eating plan and fad or lifestyle there is. A WFPB and vegan is by FAR the best I have ever felt! First, the need for protein is WAY over emphasized and misunderstood. However if you are concerned I would definately research China Study and look for REAL SCIENCE, NOT what is advertised. Anyway for protein add lots of dark leafy greens, tempeh, tofu, lentils, hemp seeds and protein and sea greens.
There is a network called Food Revolution Network. You may want to check it out 🙂
The two leading protein metabolism researchers in the world would significantly disagree with you. If you want to know actual research on proteins, look at the works from Dr. Stuart Phillips (#1) and Dr. Brad Schoenfeld (#2). They are referenced more than any other researchers when it comes to protein requirements. Both also agree on the inferiority of plant based proteins due to the low L-Luecine contents.
Btw, the recommended range from these guys are 1.5-2.2g/kg. Lower end when you are maintaining weight or obese. Higher as you get leaner or are more active.5 -
I've been ovo-lacto vegetarian for 46 years. Nonetheless, I'm extremely skeptical of any claim that eliminating meat will in and of itself make a person feel better, lose weight, etc. I don't encourage people to become vegetarian or vegan, absent ethical reasons for doing so.
I strongly suspect the most nutritious, healthy diet is a well-rounded omnivorous diet. Most human societies evolved over millennia eating an omnivorous diet: Why would it be inherently unhealthy to eat meat or fish? Also, there are nutrients that it's more challenging to get, that require specific attention, when eating fully plant-based. (I'm not saying it's impossible to get those things; I'm saying it to support my skepticism that plant-based is healthier.)
I do, though, agree with the point above that many contemporary people will be healthier and probably feel better by getting truly excellent nutrition (most don't), and that more veggie/fruit servings are the single biggest thing most people could do to improve their nutrition. (Note: Said "most people" not "everyone".)
All that said, I have no difficulty getting 100g protein daily, without eating meat, fish, protein powder, protein bars or modern commercial fake-meat products. (There's nothing generally wrong with those, IMO, I just don't personally find them sufficiently tasty or satisfying, so I don't eat them.)
Admittedly, a fair fraction of my protein is dairy based, primarily nonfat Greek yogurt, nonfat milk, and cheese. But another fair fraction is plant-based, and I think I could hit the 100g with entirely plant-based diet.
Psu is correct: It's important to consider essential amino acids (EAA). You can help that (not complete panacea) by eating as much protein as feasible from relatively more complete plant sources (soy, quinoa, etc.), and by relying on traditional combinations of foods from historically vegetarian cultures (Indian, some South/Central American, etc.). It also helps to have a large variety of protein sources, not just lots of the same few things with the same EAA deficiencies.
For me, it helps to think of getting at least a little protein from nearly every significant calorie-contributor to my eating. So, choosing veggies with relatively more protein, grains with relatively more protein, ways to get protein in snacks, breads, desserts, beverages in addition the the omnivore's "one big protein per meal" idea, etc.
If you don't object to processed foods, some things to look into are soy, chickpea, or other legume pastas; peanut butter or almond butter powder (defatted); and traditional foods like tofu, tempeh, seitan (the latter only if no gluten sensitivity, obviously); nutritional yeast.
Personally, I think it's more satisfying to pursue inherently plant-based foods (processed or not) as opposed to focusing on replacing meats with meat imitations. That, too, is a taste preference, nothing more. But there are so many wonderful vegetarian dishes to try, from so many global cuisines; and vegetables for their own sake are delicious, rather than trying to make them into something they're not!
Good luck with this new way of eating!
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One additional note: in my experience, I tend to have the greatest energy levels when i have a varied whole food diet focused on adequate protein and fiber, and reduce or eliminate ultra processed foods.
In the past, i was less focused on meats as compared to now where i am heavy on meats and dairy, and I will say i didn't not notice any energy differences. The only time I notice an impact on anything is when I am strict keto and my gym performance will tank, but my ability to go longer periods without food extends.5 -
He is allergic to seafood unfortunately! I however am not 🤤
Going shopping today so will get more eggs, greek yoghurt, tofu and some frozen meat alternatives (not apposed to processed foods).0 -
Anecdotally, I have noticed that the people who report feeling better when they eliminate meat/animal products from their diet are often people who have changed the nutrient-density of their diet. That is, they've not just eliminated something, they're eating more nutrient-dense foods. People who were already eating a nutrient-dense diet don't seem to notice as much of a change.
That said, studies and areas with large populations of vegetarians show that we can thrive without meat, so there's no reason not to give it a try if it is something that interests someone.
I completely agree with @AnnPT77 that eating a variety of foods usually makes it much easier to meet your nutritional needs. It sounds like you've got that covered with your planned shopping list.
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sazzle1983 wrote: »He is allergic to seafood unfortunately! I however am not 🤤
Going shopping today so will get more eggs, greek yoghurt, tofu and some frozen meat alternatives (not apposed to processed foods).
Take a look for chickpea pasta, too, if you like pasta. Banza is my preferred brand, for texture. It's not a perfect analog for wheat pasta eaten plain, but it's enjoyable to me in dishes with other ingredients, and is around double the protein. (At around 15 calories per gram of protein, I'd consider it a medium-decent veg protein source.)
OTOH, edamame or soy pasta is quite different from wheat pasta, in my experience. It's chewier in texture. I don't care for it in Italian-esque things, but do enjoy it in Asian-style preparations, such as with stir-fried veggies in a sauce of some sort. (I particularly like peanut powder, chile paste, rice vinegar - or soy sauce in place of the chile paste - for a bit more protein. Add any other seasonings you wish like grated fresh ginger, scallions, etc.). The plus is it runs around 7.5 calories per gram of protein. I figure anything with around 10 calories or fewer per gram of protein is a pretty decent vegetarian protein source, in a calorie management context (though EAAs need to be considered, too, of course).2 -
One additional note: in my experience, I tend to have the greatest energy levels when i have a varied whole food diet focused on adequate protein and fiber, and reduce or eliminate ultra processed foods.
In the past, i was less focused on meats as compared to now where i am heavy on meats and dairy, and I will say i didn't not notice any energy differences. The only time I notice an impact on anything is when I am strict keto and my gym performance will tank, but my ability to go longer periods without food extends.
You beat me to it!
For me, both the more whole foods and hyper-palatable/ultra processed ways of eating include meat, so it's not the presence or absence of meat that causes changes in my energy level, but the presence or absence of other things.1 -
We are a week in and not missing meat at all, so strange. Not feeling bloated as I was before and I havnt been as grumpy 🙃 on the flip reverse though, im eating more veg and carbs than before and have been mindful of what I've been eating rather than calorie counting so my new energy levels are possibly because I've been eating more where I was restricting before.6
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I have not gone vegetarian and never will, but I do try to limit the amount of meat I eat to make sure I am getting more vegetables and fruits into my diet. The reason I will never cut it out is simple... I have a soy allergy along with digestive issues that make vegetarian protein sources very difficult for me to eat. Beans and lentils will mean pain if I over due it. This is not a fiber issue according to my doctor since the pain is not just linked to high fiber foods (though many are a problem).
I will say though, I do feel better when I focus on filling up with veggies and fruits over meat. Not as heavy and my digestion is better in general. Less bloating and more energy as well.0 -
I've been vegetarian for 5 years, and even on 1200-1250 cals, I can fit in 65-70g of protein pretty easily! My favorite sources of protein:
- greek yogurt
- egg whites (I add egg whites to oatmeal)
- cottage cheese (i mix with yogurt and fruit)
- veggie burgers
- tofu
- boiled eggs
- lentils/beans
- edamame or chickpea pasta
- string cheese
- broccoli ! and greens! have lots of protein relative to their calories
- peanut butter, powdered peanut butter
- nuts and seeds in small amounts
- occasional meat substitutes like trader joe's meatless meatballs or gardein products
- protein bars (but they're pretty processed so I try to only eat a mini protein bar and rely mostly on whole foods)
- light ice cream that has protein (halotop, trader joe's) for desserts
Being vegetarian did wonder for my digestion! I don't know about energy since it's been so long since I ate meat. I think it's not too hard to get protein if you are conscious and center your meal around a protein source rather than just carb sources!1 -
There is a great documentary on Netflix called The Game Changers which was an eye opener for me. After years of sports and now coaching, and being told high protein is key but I was very skeptical of going WFPB. The only thing that made me start to be open minded is watching this documentary. I started a nutritarian diet after reading Eat to Live and was skeptical that I no longer had to count calories. How could it be this easy and how do I feel this good? My severe hip inflammation is no longer an issue and I feel like I am back in my late 20's instead of 40's. Just be open minded to new information.2
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