Getting Enough Protein as a Vegetarian

Marigenous
Marigenous Posts: 57
in Food and Nutrition
I'm a lacto-ovo vegetarian and since I've started tracking what I eat, I've realized that I'm only getting around half of the protein that it recommends per day (48g in my case).
I'm trying to move away from cab-based meals, but I still find it hard to fit enough protein into my day. What do you guys eat to get your daily protein recommendation?
Also of note: I'm allergic to peanuts, so simple things like adding low-fat peanut butter to recipes won't work :(

Replies

  • AdiposeRapture
    AdiposeRapture Posts: 61
    Have you tried other nut butters?
    Artisana makes AMAZING almond, cashew, coconut butters that are packed with protein and YUMMMMMY too.

    *Im an allergy mom, my daughter is gluten and casien free and we try and avoid soy and food dye, so I feel you. I'm gluten free myself and working on becoming raw vegan*
  • PHLLLY
    PHLLLY Posts: 160 Member
    You can try whey protein powder if you don't have time to eat whole complete protein foods such as soy, milk, cheese, and eggs since you are lacto-ovo. Grains, legumes, nuts, seeds, and other vegetables need to be combined with each other because they are considered incomplete proteins. Together they are considered complementary proteins.

    Here's an example of some combinations!

    http://www.bodyforlife2.com/incompletprotein.htm
  • misskerouac
    misskerouac Posts: 2,242 Member
    I can't have eggs, soy, dairy or almonds. I am lucky that I can have peanut butter but I don't really think of that as much of a protein source since you'd have to eat a lot of it to get substantial protein. I think of it as good fat and just tastey eats.

    I use rice protein powder and vegan protein bars (soy free). 24gr of protein per 30g (110 calories)
    If you can have whey, whey protein powders pack even more protein.
  • giggitygoo
    giggitygoo Posts: 1,978 Member
    Black beans, quinoa, chick peas.

    Whey protein powder

    Greek yogurt, Labneh (yogurt cheese)

    Tofu, edamame
  • yesthistime
    yesthistime Posts: 2,051 Member
    http://www.myfitnesspal.com/groups/home/45-happy-herbivores
    http://www.myfitnesspal.com/groups/home/219-mfp-vegetarians
  • Gel978
    Gel978 Posts: 17 Member
    I was vegetarian then vegan for awhile and I got my protein through soy milk, beans, veggie burgers,hummus. I used to make this mixture of whole grain brown rice, onions, red beans, black beans, kidney beans, chickpeas, and seasonings. I would eat it as is or put it on a whole grain tortilla with hummus. So good!
  • KittyHeff
    KittyHeff Posts: 56 Member
    We're veggies and as others have mentioned found it hard to reach our protein quota everyday. I use Quorn as a substitute and it's pretty high in protein!
  • gastankerdriver
    gastankerdriver Posts: 162
    Whey protein. There is a good product called "Vega" that provides a super-healthy protein drink for vegans. That would be the best option for you, I believe.
  • lichensandseeds
    lichensandseeds Posts: 41 Member
    Hey! fellow peanut allergy friend here. I love all of the other available nut butters-- they seem so much easier to find in stores now than when I was a kid (back then I just ate yogurt for lunch every day while all my friends got pb+j. no fair haha)

    I don't know how severe your allergy is, and I know some people have to be conscious of cross-contamination. There's a company called Sunbutter that makes sunflower seed butter and specializes in peanut-free products. They have peanut free trailmix too! I've seen their nut butter at lots of groceries, but you can get it online as well.

    Otherwise, I eat semi-vegetarian and have to be conscious of protein. Greek yogurt is great. I also eat a lot of tofu, legumes, and other nuts. And eggs-- I hard boil a bunch at a time and then just throw them in my lunch if I need some added protein.
  • SuffolkSally
    SuffolkSally Posts: 964 Member
    A half cup of green lentils gives 16g of protein for 140 calories - I'm not vegetarian but trying to up my protein without increasing my meat intake, and I've been putting them in everything! Also seconding the beans and chickpeas.

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