vegetarians-protein?

beans with rice, boca and morningstar products, eggs, cheeses, greek yogurt, and of course tofu, hummus...

Try a protein powder Or look up things like protein muffins and pancakes

Legumes and lots of them

plus I snack on nuts

truth is there is some protein in almost everything...including greens.

I use nuts and seeds (walnuts, almonds, cashews, sunflower, flax and chia seeds, primarily) and nut butters.
I also use beans and lentils and avocados, quinoa


I hit my protein target most days. I am currently researching protein powders and have narrowed my options down to hemp and brown rice. I'm leaning toward hemp, to use occassionally. I prefer whole foods, so the powders are not my first choice, but reality makes them necessary sometimes.

Hope that helps some. I've picked up a ton of vegan and vegetarian cookbooks for ideas. I like www.LivingRawByGrace.com for recipe ideas. and the book "part time vegan" lots of great ideas. I also look to vegan atheletes and see if they share what they're eating/doing...google it. There's a lot of them, it seems to me.

remember quinoa - it's much higher protein than other grains.. instead of rice with just veg, you get enough protein in the meal..

Hi Shaandi,
I've been a vegetarian my whole life and I also find it hard to get adequate amounts in my diet. That being said, being Indian, I use a ton of different types of lentils and beans (also known as daal or dals in Indian stores, if you are inclined to seek them out). Most of them are really small in size and you don't have to soak and all. I do use a pressure cooker most of the time, although you could cook on the stovetop for around 20 min or so while you're preparing the rest of your meal. I usually eat daal over brown rice or whole wheat rotis or naan. Let me know if you need any quickie recipes for it.

One last thing, I eat a ton of Greek yogurt. There is a side dish in India called raita, it is very similar to Greek tzatiki. You just take a small container of Greek yogurt, add a little chopped tomato, onion, cucumbers, cilantro or mint if you have it around, salt & pepper and eat it on the side of your meal. It's really healthy and delicious!

I try not to eat too much tofu as it is very highly processed, but that's always an option, and so is peanut butter. Thanks for your question, I'm really interested in this as well!

Quinoa, beans and lentils, popcorn has protein, many breads have protein, and I like Luna Peanut Butter Protein bars. 12 grams of protein per bar. I am eating meat from time to time as I have issues with iron and B12. Intrinsic Factor issues suck. I do have Soy Protein Powder as well, but am afraid to try (taste) it. LOL

Feel free to look at my diary for some ideas! I tend to average over 100 grams every day.

Soo, I can totally relate to this pursuit-although I do eat fish occasionally...how to find protein that is protein dense and carb light...
Egg whites and whole eggs
Aaand best recent personal discovery: Hemp Hearts: one of the few vegan proteins with a higher protein than carb content AND it has amazing essential fatty acids.
Kale has protein...so does quinoa (but it is still a grain and has plenty o carbs), lentils and legumes (protein + carbs) and their derivatives (hummus, bean dip....and there is fat here too-sometimes good, sometimes not so good).
As for soy products, there is a lot of misinfo around this, but here are some things to consider: It is a phyto (plant-based) estrogen, which should be considered if you have a history of breast cancer in your family. Many forms are highly overprocessed and contain the same nasty stuff as over-processed anything. If you have an issue with constipation, tofu might not be your best bet either (this info is from an MD). I have also been told that it can effect your thyroid function, but to be fair, I have not looked into that exentsively, so take that with a grain of salt.
I have been told that fermented soy products, such as tempeh are better for you-as are many fermented products. Soy yogurt is fermented, but for only about 8 hours, whereas tempeh is closer to a few months.
I don't eat dairy, but I understand that cottage cheese has decent protein, although surprisingly, crappy calcium content.
ok, ramble over-good luck!