Protein failure!

Not sure why you can't have meats and dairy, but can you have fish or eggs. Both are very good protein sources. Tofu, nuts and seeds are also option.

http://www.sunwarrior.com/

get some protein powder

Most protein powders are derived from milk though.

I like special K protein water :-) and special k products in general!

Hemp nut is especially high in protien! It's great because you can make hemp "milk" and use it as a sub for dairy products as well. You can get Hemp Protien powder as well. It's dairy free, soy free and gluten free....google Manitoba Harvest Hemp Foods & Oils. They have a great line up of hemp products.

A couple of things not mentioned already - Seitan & Quorn

Not sure why you can't have meats and dairy, but can you have fish or eggs. Both are very good protein sources. Tofu, nuts and seeds are also option.

This.


I wouldn't really count tofu. Soy protein is pretty much useless.
http://articles.elitefts.com/nutrition/soy-the-protein-killer/

If I read it correctly, that person's blog post was about soy-isolate protein powder. A highly processed form of soy. Tofu is a relatively unprocessed form of soy - obviously not as unprocessed as soybeans (edemame) but the protein is much more usable in the body.

Tempeh is higher in protein that Tofu so try adding some of that when you're tired of beans/lentils. There are also vegan protein powders out there that are not soy based, but are instead based on pea proteins, hemp proteins. Very digestible. One is use is sweetened with Stevia though, not sure if you can have that.

Very little fish (my cheater food) no eggs. It is a health issue and I don't tolerate them very well. I try to add the seeds/nuts but these are high in fat. I am limited to under 30 grams of fat a day (again that health issue) and after my almond or peanut butter I don't have much left, especially as quickly as 2 ore 3 grams here and there add up when my max is so low.

You need to eat SOMETHING. Nuts are good healthy fats - just very calorie dense so you have to watch them carefully.

If you can't eat eggs, can you eat egg WHITES (or eggbeaters)? They're pure protein.

Sun Warrior - Vegan Protein Powder Vanilla Flavor is great! Add some Soy, Almond, Rice Milk or water or half/half and anything else and it's delicious! I like to add chia seeds, banana and some strawberries

I don't know how you feel about lentils, but I love this: http://allrecipes.com/recipe/red-lentil-curry/detail.aspx. Just ate this for lunch over spinach. One and a half servings of it comes to 288 calories and 18 grams of protein. Plus it's ridiculously filling.

There are SO many ways to dress up quinoa and couscous, etc. so as to not get bored. I like to take quinoa, black beans, mushrooms, corn, etc., and throw it all together with some seasonings. Good hot or cold. I also have been making quinoa mixed with sweet potato cubes, onion, mushroom (http://allrecipes.com/recipe/quinoa-with-sweet-potato-and-mushrooms/detail.aspx). I make some changes to it depending on my mood (like i sometimes throw in kale massaged in a little bit of olive oil during the last 15 minutes or so) but it is delicious. I recommend going over to allrecipes.com and typing in whatever you've got on hand to work with and seeing what it comes up with. They have a TON of recipes to try out.

Good luck!

I personally like lentils over most beans here are a few ideas:
make your own hummus
I make a similar curried lentil dish, adding coconut milk and also sweet potatoes
used mashed white beans or chickpeas instead of mashed potatoes. Add some garlic, oil/butter (you don't need much), milk (milk subs are fine) or water. You can also add fresh herbs too. Pretty tasty
Head to the farmers market and get fresh beans: they cook fast and taste different than their dried equivalents
Marinate your beans in some acid: lemon juice, vinegar and some fresh herbs. Add to salads, quinoa or eat plain. Or make it into a chopped salad
make minestrone with your summer veggies

Look into other cuisines that have veggie and bean recipes and get some cookbooks:
Ethiopian
Indian
Lebanese
Turkish
Mexican
Brazilian

All of those have a ton of interesting recipes for beans and lentils.

Firstly, kudos to "ilovedeadlift" for pointing out the tofu thing... small amounts is OK though.. as long as its processed thoroughly though... would expect most people simply dismiss an EliteFTS article though LOL.... meatheadz?... danger danger... steroid alert LOL...

ANYWAY....

Secondly, it is very important to remember, that not all proteins are created equally... L'Oreal style "here comes the science bit..."

There are basically 2 types of protein source, complete vs incomplete... a protein just basically means a collection of amino acids.

Now the amino acids your body requires can be split into essential vs non-essential

There are 22 amino acids in total and 14 of them are non-essential... this means your body can make them itself.

So that leaves 8 essential ones...which means they can only come from your diet...... and whether or not a source of protein has ALL 8 determines whether or not it is classed as a complete protein.

Generally speaking, animal meat, or things that come from animals (eg eggs/milk/cheese) are COMPLETE proteins.

Everything else, generally are incomplete.

So what I'm saying basically, is that please DO NOT solely rely on plant based protein sources... if you do, you HAVE to be smart about it and see which ones give which amino acids and try to create a full profile from your diet... i dont really know the answer for this because it doesnt apply to me so not looked into it... some simple research im sure would come up with some simple combinations that would equal a complete amino acid profile from a diet you can tolerate.

Just because a herb/plant/nut says its high in protein (vs its weight), doesn't make it a quality source of protein (too many general public are tricked with this marketing trick as already evident in the replies to this thread)... its ok for a while, but depending on all sorts of factors, not giving your body the full amino acid spectrum it requires over time may have negative affects... i say 'may' because i don't know myself as I eat alot of animal products so dont have first hand experience of that deprivation... plus because it doesn't really relate to me, I haven't researched much into this myself... but considering we are animals that have evolved to generally include meat AND veg in our diet, dismissing either for an extended period of time will have negative affects.

Now, protein requirement is arguable... it heavily depends on who you are (age/gender/dimensions/genetics), what you do (activity) and what your goals are... you obviously need some... but not knowing anything about you, I cant say for sure... but 1g per kg of your bodyweight would be a minimum in my book.... unless you are really overweight.

So anyway.. after all that geek speak, what should you eat?.... true and honest answer, you gotta look for yourself... considering all the amino acid stuff i mentioned above....i give you the net, you gotta catch the fish yourself ..... ok, here's one fish for starters then.... i think you said you can prob stomach a protein shake but want a good tasting one?.... try a brand called "PhD"... a little more expensive than the MyProtein / ownbrand ones, but is a good tasting product (i've only tried chocolate though) ...actually the own brand stuff is pretty good too, but i DEFFO know that PhD is really well known for its taste amongst other people.... also... I would recommend trying Whey Protein ISOLATE (as opposed to whey concentrate)... again, a little more expensive, but its basically a really processed product so free from lactate (whey is made from cheese...kinda)... this may be something you can tolerate more-so with your health issues (ask your doctor/specialist if you're not sure).... 2 scoops (50g) mixed with about 200-250ml of WATER will give you about 40-45g of protein....and trace (if not zero) carb and fat (if you got the isolate stuff)... and that of course is a COMPLETE protein source... price wise, prob looking at about £40 for 2kg.. You can get samples for £1 though probably, so you can try all kinds of brands before committing to a large tub.... always remember though, its just a supplement... and that means its not really supposed to replace a meal... its meant to complement a food diet... always best to get your nutrients from whole foods... then top up if really needed with this stuff.

Hope that helps.

you don't have to eat beans plus rice to get a complete protein AT THE SAME TIME. it's a myth that's been debunked.

I don't understand why restricted fats would rule out protein shakes? The ones I drink (Pro Performance and Optimum Nutrition) have at the most 1 gram of fat. They are also low carb, decent on sodium and decent on calories.