Increased protein diet for a semi vegetarian - advise & sugg

Dragonfly1996
Dragonfly1996 Posts: 196 Member
edited October 6 in Food and Nutrition
Hi

Having lost 15lb I am looking to lose a few pounds more still though my main aim is to lose another 5% in body fat.

Apart from exercise which I have covered - I would like some advise on what I should be eating more of & less of to increase my protein intake. I have changed my goals to 40% carb / 30% protein / 30% fats but am struggling to increase the protein % & decrease carbs. I can't give up carbs completely as I run & would find I had no energy so I need to find a balance somewhere.

My cooking skills are very basic but there are some obvious culprits I have cut down on such as starchy foods. I eat fish but no other meat & there is only so many times a week I can eat fish!! Any vegetarian suggestions? I have looked at beans & pulses as am aware these are the vegetarian protein equivalent but when looking at the nutritional information the carb content is higher than the protein?!! I also eat quorn & soya products.

It may be that I have the basics right but not my quantities - any advise greatly received!!

Cheers :flowerforyou:

Replies

  • jraps17
    jraps17 Posts: 179 Member
    if you do not have any gluten allergies look into seitan (wheat gluten).

    here is a link with some basic recipes. It comes in a box where they sell the flour in the supermarket.

    http://www.vrg.org/recipes/vjseitan.htm
  • daffodilsoup
    daffodilsoup Posts: 1,972 Member
    Seitan is absolutely delicious, as are tempeh and tofu, both high in protein and low(er) in carbs. Also, I find the use of vegan protein powder to be helpful in reaching a high enough protein goal for an active person. Peanut butter is also pretty low in carbs for the amount of protein it has, but watch the calories.

    Can I ask why you still choose to eat fish? Strictly out of my own curiousity.
  • melnaz
    melnaz Posts: 17
    I grew vegetarian but as I got older I developed an allergy to soy. Once I started having kids I had to eat fish n chicken to keep me nourished while pregnant.

    Well that was yrs ago. I have recently discovered whey protein, it has low carbs. Im sorry I dont know exactly how many carbs per serving. I love it. I use the powder as well as energy bars. If u havent already checked it out, give it a glance.
  • BerryH
    BerryH Posts: 4,698 Member
    Try textured vegetable protein (TVP - Quorn is one brand) in place of meat, mince of fish in regular recipes. Tofu is great nutritionally but tastes of nothing without a thorough marination. Nuts and nut butters are always good - try an old-fashioned nut roast! Of course, eggs are your friends. I have a three-whole-egg omelette (with cheese!) as my weekend pre-workout breakfast.
  • lisab42
    lisab42 Posts: 98 Member
    You may be interested in this website.....lots of advice and recipes for the vegetarian/vegan athlete. And it isn't just talk, he lives it :happy:

    http://www.nomeatathlete.com/
  • poulingail
    poulingail Posts: 110
    I'm with Berry. Go with the TVP. I have a very complex morning hot cereal that I mix up before I go to bed each evening. The low cal - high protein TVP gives it a nice chew and lasts throughout the morning. I treat myself to some chocolate chips but you can leave them out. Maybe this link will bring you to the recipe.?
    http://www.myfitnesspal.com/recipe/edit/3209083
  • Dragonfly1996
    Dragonfly1996 Posts: 196 Member
    Seitan is absolutely delicious, as are tempeh and tofu, both high in protein and low(er) in carbs. Also, I find the use of vegan protein powder to be helpful in reaching a high enough protein goal for an active person. Peanut butter is also pretty low in carbs for the amount of protein it has, but watch the calories.

    Can I ask why you still choose to eat fish? Strictly out of my own curiousity.


    Still eat fish a) because I like the taste and b) because I think I would struggle even more than I do now protein / nutrient wise if I gave it up & went soley vegetarian. I also have an intolerance to mushrooms which would make eating out harder if I didn't have fish as an option!!! I stopped eating meat 21 years ago as I didn't like the taste & how it made me feel afterwards - I must say I have never missed it!!

    Some great comments on here & will check out the websites for some more ideas. Will definately be upping my quorn & protein powder intake though. Hopefully I will be able to turn the tables on years of eating more carbs over protein & lose some body fat!!!! :happy:
  • pplturtle
    pplturtle Posts: 2
    HI, today is my first day using My Fitness Pal. I am also semi-vegetarian (I have not eaten beef in over 35 years). I do eat fish and some poultry but most of my diet is meatless. The problem for me is that I am type 2 diabetic and the protein recommendations are tough to meet without using animal proteins. My lifestyle does not lend itself to a lot of cooking so I tend to 'graze' (as my hubby puts it) on stuff like carrots & celery - not very high in protein. He 'grazes' on slightly more fattening snacks (chips, cookies, gummy bears) but I can usually resist (except the marshmallows - one of his favorites) I'd appreciate any suggestions from anyone that has been in this kind of situation.
  • it_be_asin
    it_be_asin Posts: 562 Member
    I'm a full vegetarian, and my macros are 50% carbs, 25% protein and 25% fat. My diary is open to friends, so feel free to add me if you want some ideas.
  • pplturtle
    pplturtle Posts: 2
    HI, today is my first day using My Fitness Pal. I am also semi-vegetarian (I have not eaten beef in over 35 years). I do eat fish and some poultry but most of my diet is meatless. The problem for me is that I am type 2 diabetic and the protein recommendations are tough to meet without using animal proteins. My lifestyle does not lend itself to a lot of cooking so I tend to 'graze' (as my hubby puts it) on stuff like carrots & celery - not very high in protein. He 'grazes' on slightly more fattening snacks (chips, cookies, gummy bears) but I can usually resist (except the marshmallows - one of his favorites) I'd appreciate any suggestions from anyone that has been in this kind of situation.
    Welcome to MFP! Have you ever worked with a dietician regarding your interest in being semi vegetarian and meeting your protein intake? I think since diabetes is one of those tricky conditions, since it effects each diabetic so individually, I would ask a professional. In the meantime, there is so much you can search on subject like non animal based food that are high in protein, and when you pull up that search on google, you can pick and choose what you would consider eating, then you could even google a recipe with that ingredient. Do you have a local health food store in your town? There are so many interesting books regarding diet, alternative health as it applies to conditions like diabetes. Some stores like that, like the Whole Foods chain, even have little seminars in their stores for free on subjects like your question, or maybe broadened more to diabetics. Vegan diet has gotten a lot of attention though in news recently because of former President Clinton, and we're hearing more stories of people succeeding with these diet and lifestyle changes.... So please don't think you have to eat animal protein, you may be able to find all the right foods, and new foods you'll enjoy with a lot of protein that are not animal based. Good Eating!

    Thanks for the info Mary Anne, We do have Whole Foods Sprouts & Central Market stores here and I will check them out. I have seen a dietician that specializes in diabetic nutrition but she had no helpful info on being vegetarian (or 'pescatarian' as my husband calls it since I eat fish - and of course once they chop the chicken's head off it is a vegetable!).
  • JPDad
    JPDad Posts: 147
    Hemp Hearts. For 3 tbsp serving there is 10g protein, 3g carbs, plus 10.5g of Omega 3/6. I eat it every day.
  • Dragonfly1996
    Dragonfly1996 Posts: 196 Member
    Hemp Hearts. For 3 tbsp serving there is 10g protein, 3g carbs, plus 10.5g of Omega 3/6. I eat it every day.

    Would you get these from a health food shop? Have heard of hemp but not hemp hearts. What are they?!! ;0)
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