Stressing about protein

AnnPT77 wrote: »

Thinking this over, I think I could give a more helpful answer (though I'd still like to know the answers to the questions I asked above). It sounds like you're a relatively new/transitional vegetarian.

As preface, I've been ovo-lacto vegetarian for 46+ years, so I have a little experience. 😆 Personally, I do use quite a bit of dairy, but I'm pretty certain I could hit my current protein target using only plant foods. I just don't wanna. 😉

If your goal is weight loss, and you're logging, here's are a couple of general strategies:

1. Log what you're eating for a few typical days. Look at your diary. Note things that are "costing" relatively many calories, but not providing much protein. Could you reduce or eliminate any of those foods, and replace them with other foods you enjoy eating, but that would better help you meet your nutritional goals (in this case, more protein)? For example, if you're eating rice, consider quinoa or chickpea "rice". If you're eating pasta, consider chickpea or pea pasta. If you're eating something like udon or other Asian-style noodles, consider edamame or black-bean noodles. If you like bread, seek out relatively higher-protein brands. Consider veggies with relatively more protein (broccoli, spinach, beans, peas, etc.) over veggies with little protein. Consider snacks like crispy chickpeas, broadbeans, dry-roasted soybeans. And so forth.

2. Rethink meal planning, in contrast to what you may've done when eating a more meat-centric diet. Most everyday omnivores think of the meat as the meal ("What's for dinner?" "Burgers." "Chicken." "Pork chops." etc.). As a vegetarian, it's still a good thing to have a major protein source in each meal (and *every* meal, BTW). But it's very helpful to think about including protein-containing foods in other roles in your meals/snacks, too. (This goes with point #1, above.) Those little bits of protein here and there add up, over the course of a day, and make a good contribution to the total. Since many of our protein sources are incomplete (in terms of essential amino acid (EAA) profile), it's good to use a variety over time, and avoid lots of repetition. For similar reasons, IMO smart vegetarians try to eat on the higher end of a sensible protein intake to the extent possible, because that will help contribute to getting adequate EAA completeness over time. (People will tell you that protein complementarity is not necessary. I believe this to be incorrect: We don't need perfect amino acid profiles in each and every meal, but we do need them over time, and I don't mean months, but more like hours to a very few days.)

Beyond that, a few ideas about specific foods. I've mentioned some.

I'd encourage thoughtfulnss about fake meats. I don't think they're evil, but some faux meats are marketed as such because they're trying to have meat-similar flavor/texture. They may or may not have meaningful protein levels for the number of calories. Pay explicit attention to that, if protein matters to you. Jackfruit may be a tasty sandwich substitute for pulled pork, for example, but it has very little protein.

Beyond fake meats (which I neither like nor use), there are various foods that are helpful. I won't get into dairy or eggs, since I don't know whether you eat those, and I suspect you're familiar with the options. Beyond that, various traditional soy products like tempeh, tofu, tofu noodles, etc., can be helpful, and they're commonly available in a huge variety of forms for various uses. Seitan (wheat gluten) is another good traditional protein source. All types of beans and legumes are good, and you'll find small variations in nutrition between them. I already mentioned things like chickpea pasta and "rice", edamame pasta, etc. There are seasoning add-ins that also add protein. Consider reduced-fat peanut butter powder or almond butter powder (good in sauces, smoothies, etc.), nutritional yeast, miso of various types, for example.

Obviously, plant-based protein powders, bars, etc., are options. I don't personally mostly find those things tasty or satisfying, so I don't use them. Others may have recommended types/brands.

This is a good resource for identifying calorie-efficient sources of protein: http://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

It links a spreadsheet that lists many, many foods by protein efficiency, i.e., most protein for fewest calories. The top of the list is very meaty/fishy, but if you keep scrolling, you'll find plant sources as well, further down the list. That's a good way to deal with point #1 above, to find enjoyable foods that give you a bit more protein.

Best wishes!