I Need Protein ( Vegetarian )

almawr
almawr Posts: 77
in Food and Nutrition
I have recently started weight lifting but as a vegetarian i feel like i am not getting enough protein in my diet. I'm a female and 5'10 and currently weigh 80 kg, roughly how many grams of protein should i be getting a day. If you could leave any high protein foods apart from eggs please do !


Thankyou

Replies

  • rainydaze613
    rainydaze613 Posts: 112 Member
    Edamame, nuts, greek yogurt, tofu, tempeh, and boca meats (morningstar and lightlife are pretty good) are all pretty high in protein. There are many protein calculators out there such as http://www.calculatorslive.com/Daily-Protein-Intake-Calculator.aspx . that take into consideration your daily exercise, etc.
  • ironanimal
    ironanimal Posts: 5,922 Member
    1-1.5g per lb of lean mass, per day. Work out your bodyfat percentage and your lean mass here www.fit2fatradio.com/tools

    Foods? No idea. Protein shakes I guess. Why are you vegetarian? Moral reasons? Meat Allergy? Belive it is bad for you?
  • ayoubm3949
    ayoubm3949 Posts: 81
    QUINOA!

    its a "grain" that's 100% protein :)
    it's beginning to become a popular weight loss super food
    you cook it like you cook rice on the stove top and you can eat it warm or cold

    hope that helped :)
  • ironanimal
    ironanimal Posts: 5,922 Member
    QUINOA!

    its a "grain" that's 100% protein :)
    it's beginning to become a popular weight loss super food
    you cook it like you cook rice on the stove top and you can eat it warm or cold

    hope that helped :)

    That's a suggestion even I will be looking into I think...cutting some carbs in favour of protein? Yes please.
  • almawr
    almawr Posts: 77
    153 grams is my recommended amount :)

    Thanks everyone
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    QUINOA!

    its a "grain" that's 100% protein :)
    it's beginning to become a popular weight loss super food
    you cook it like you cook rice on the stove top and you can eat it warm or cold

    hope that helped :)
    I don't think that's quite accurate. Although I'm a big fan of quinoa. Last night I had 3/4 of a cup (cooked) which was 167 calories. MFP says then that's:
    30grams of CARBS
    4Grams of Fiber
    6 grams of protein
    3grams of fat

    It's a great food, no doubt. But it's not 100% protein, unless I'm not understanding what you mean by that.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    Some good vegetarian sources:
    Tofu,(scrambled, stir fried...)
    Yogurt
    My Fav: ***BLACK SoyBeans (Organic,canned, very low in carbs, high in fiber, high in protein)***


    Black beans, pinto beans, LENTILS
    PeanutButter (in yogurt, yum)
  • allybeee
    allybeee Posts: 51 Member
    I have learned that i need 1900 cals a day and i split it into 40% carbs 30% protein 30% fat

    I mostly worry about my carbs being within the limit and try to go above my protein level of 143g as long as i have the calories left.

    As a fellow veggie, i struggle with this too. I eat nuts as a snack as i tend to need to use up fats and protein.

    lentils, beans, quinoa etc are great but remember they have more carbs in them than they do proteins.

    I like edamame beans, tofu, quorn, soya, yoghurts.

    I am a big fan of Optimum nutrition protein shakes, but recently i have found the Syntrax Nectar range, these have 23g protein 0 carbs 0 fats. 90 cals

    I don't recommend this as a meal replacement , it isn't filling, but as a protein top up, a glass of the fuzzy navel flavour which tastes like diluted orange juice. I find it great :)
  • ayoubm3949
    ayoubm3949 Posts: 81
    QUINOA!

    its a "grain" that's 100% protein :)
    it's beginning to become a popular weight loss super food
    you cook it like you cook rice on the stove top and you can eat it warm or cold

    hope that helped :)
    I don't think that's quite accurate. Although I'm a big fan of quinoa. Last night I had 3/4 of a cup (cooked) which was 167 calories. MFP says then that's:
    30grams of CARBS
    4Grams of Fiber
    6 grams of protein
    3grams of fat

    It's a great food, no doubt. But it's not 100% protein, unless I'm not understanding what you mean by that.

    sorry by 100% I meant that it's a complete protein!
  • rumpusparable
    rumpusparable Posts: 160
    TVP is also a handy protein source to have. It's about 13g of protein per 1/4cup and can be used in just about anything. Make it with broth and it's tasty on it's own... make chili out of it, mix it with beans or rice or quinoa or soups or whatever. It's soy, so it's a complete protein, too.
  • LiddyBit
    LiddyBit Posts: 447 Member
    If you are open to a supplement, I like Vega One protein powder. It's vegan.
  • Sabine_Stroehm
    Sabine_Stroehm Posts: 19,263 Member
    QUINOA!

    its a "grain" that's 100% protein :)
    it's beginning to become a popular weight loss super food
    you cook it like you cook rice on the stove top and you can eat it warm or cold

    hope that helped :)
    I don't think that's quite accurate. Although I'm a big fan of quinoa. Last night I had 3/4 of a cup (cooked) which was 167 calories. MFP says then that's:
    30grams of CARBS
    4Grams of Fiber
    6 grams of protein
    3grams of fat

    It's a great food, no doubt. But it's not 100% protein, unless I'm not understanding what you mean by that.

    sorry by 100% I meant that it's a complete protein!
    Ah a complete protein. Yes. Good stuff!

Categories