Vegetarian
Moderators: brighteyes82


Good ways to get protein?


Quote  |  Reply

I'm new to being a vegetarian (hello, New Year's resolution), and I'm worried about getting enough protein.  Any suggestions for high-protein foods or recipes?  I'm trying to have lots of eggs, yogurt, and peanut butter, but I don't think that's enough.  Suggestions?

And also this is my first forum post.  Ahh! Innocent

23 Replies (last)

- Hemp Seeds are a complete protein and is 100% vegetarian... it's something to consider... it's also extremely healthy with loads of healthy omega-3 fatty acids!

- When you make your eggs you can always "expand" your serving size with egg whites, I love making an egg and then adding a few egg whites to the mix just to give it a bit more "oomph" and extra protein!

**Good luck with your new years resolution!**

We don't need nearly as much protein as we've been led to believe. Think about who sponsors the nutritional programs at school... the dairy and cattle associations.

This is a very good article on protein

http://www.drmcdougall.com/misc/2007nl/apr/da iry.htm

Eat beans, soy, whole grains and veggies.. you'll get all the protein you need.
Did you know that a 100 calories of broccoli has more protein then 100 calories of sirloin?

http://www.diseaseproof.com/archives/healthy- food-nutrient-density-of-green-vegetables.htm l

Original Post by ninav:

We don't need nearly as much protein as we've been led to believe. Think about who sponsors the nutritional programs at school... the dairy and cattle associations.

This is a very good article on protein

http://www.drmcdougall.com/misc/2007nl/apr/da iry.htm

Eat beans, soy, whole grains and veggies.. you'll get all the protein you need.
Did you know that a 100 calories of broccoli has more protein then 100 calories of sirloin?

http://www.diseaseproof.com/archives/healthy- food-nutrient-density-of-green-vegetables.htm l

I think ninav and I have read all the same books!

 

OP, do you know what your protein requirements really are? If you post your height, weight, and activity level I can do a quick calculation for you.

ambereva:

ok I'm not the OP but I'm curious about my protein needs too.

I've been trying to eat at least 60 grams a day, to lose weight but still build muscle (doing cardio 5 days a week and strength training 3 days a week)

I'm 5"6 and 150 lbs

I've done the calculation before, and I require about 100g of protein.  The thing is that I feel there's no way I can get that from fish, nuts, beans, eggs, etc. alone.  It just seems like a lot, and that I'd have to eat all day long (trying to avoid that, as it's why I need Calorie Count in the first place Tongue out).  I'm going to try googling some recipes using lentils and beans.

Sarahgordon: you need between 80 and 120 grams a day to support your activity level and goals. Smile

 

Bellacomella: I average about 100 grams a day and I'm completely vegan. I don't make an effort to eat a high protein diet, I just eat a wide variety of plant based foods every day and everything magically evens out. Wink Some examples of meals: oats cooked with unsweetened soy milk; whole wheat toast with almond butter; salad with lots of chopped veggies and nuts and beans (or crumbled tofu); a lentil or bean burger on a whole wheat tortilla spread with hummus; veggie bean stew/soup; lentil walnut loaf with potatoes...it's not that hard. I do eat about 2500 calories a day which probably helps, but I'd say a good 700 of those calories are from fruit which I could leave out and still have all the protein and nutrients from the veggies, beans and nuts I eat.

Yellow Lentil soup is one of the tasty options. I just boil some yellow lentil, grind it and then put some lime/ lemon juice in it. yummy... My personal favorite is adding some Ghee (clarified butter) which makes it taste heavenly.

You can also have sprouts. Mung bean sprouts with lemon juice is another tasty option. you can mix it with some salad.

Elephant foot yam is also good source of plant protein. Make a tasty soup by boiling pieces of this yam with one ince ginger piece and a gooseberry (amla). Yummy and full of Vitamin C+ Protein. Digestive too, to fasten your metabolism:)

I'm not a vegetarian..but I eat Quinoa for dinner daily.  It is a complete protein and very easy to digest..I even sent a box to my best friend on CC who lives in the UK..My recipe is so easy as well.

Here are the ingrediants...1 Box of Ancient Harvest Quinoa......can be bought in A&P supermarket, in the rice section.......or any health food store..chicken broth...1 medium onion...7 diced mushrooms and 1 pack of frozen peas with butter..microvaved..

Boil 3 cups of chicken broth  then add 1 cup of quinoa  COVER and simmer on low for 15 minutes..stirring once in the beginning till it come up to the second boil..reduce heat to low..in a medium size pot with tight lid..COVER...and set on back burner

Microwave the peas..and set aside....I am trying to GAIN weight..so you can leave out the butter..if you don't want it..I sautee the onions till soft in butter, add a bit of minced garlic... and add the mushroomsabout 3 minutes before done..Don't want to fry this..just sautee it till onions and muhrooms are soft and translucent..

When quinoa is done..put a dish towel.between pot and cover ..take off fire and let sit for 10 minutes, make sure the COVER is fitted   TIGHTLY  over thin towel......When done add onions and mushrooms, or any vegetables you might like to try as long as they are soft to the bite..I think I might try diced carrots or zucchinni next time..but I just love it this way...and the hot peas in butter and mix all together in the pot...

I spoon a cupful on to a dish and sprinkle with a handful of shredded mozzerella cheese..any cheese you like will do..and melt it..YUMMY!

I have a quart or more left and a half a box of the quinoa left..For under $8 ..I have myself a delicious dinner and sometimes lunch as well..with full pure protein and as I said..for me..so easy to digest..I am a very picky eater..read my profile if you want..I find meat so very hard to digest..

Try it and let me know what you think..Try to get the Ancient Harvest Traditional Quinoa..it is prewashed and so very easy!  My daughter even commented..it was so good to see me enjoy my food rather than FORCE myself to eat something because I need to...Good Luck and I hoped I helped..xo

I also eat and keep on hand KASHI CHEWY CARAMEL PEANUT BARS...for those needing to gain weight a great source of protein and calories...Happy 2010

       &nb sp;               &nb sp;               

Original Post by ninav:


Did you know that a 100 calories of broccoli has more protein then 100 calories of sirloin?

I justed plugged this into fitday and sirloin as twice the protein as broccoli per calorie. 

@ambereva Awesome suggestions!  The only thing I'm concerned about is that I'm trying to stay around 1200-1400 calories, and definitely can't eliminate fruit. 

@vegfoodie I could add sprouts to my sweet & sour shrimp, hadn't thought of that.  Thanks!

@ninav 100 calories worth of veggies is SO MUCH lol.  Again, I feel like I'd be eating all day long! :P

Original Post by floggingsully:

Original Post by ninav:


Did you know that a 100 calories of broccoli has more protein then 100 calories of sirloin?

I justed plugged this into fitday and sirloin as twice the protein as broccoli per calorie. 

 yeah I found that hard to believe too... broccoli is good for you, but I wouldn't consider it a reliable protein source. Despite the gas and bloating, I'm sure broccoli isn't even a complete protein either. Therefore you'd have to eat more of another food to get the amino acids that broccoli lacks.

and I don't know about you but I don't think I could stomach eating that much broccoli per day to reach my protein needs

 

100 calories of broccoli (approx 4 cups raw) only yeilds about 9 grams of protein, and 20 grams of carbs

100 calories of sirlion is about 20 grams of protein and virtually 0 carbs

...I think those vegans don't know how to do math

Original Post by bellacomella:

@ambereva Awesome suggestions!  The only thing I'm concerned about is that I'm trying to stay around 1200-1400 calories, and definitely can't eliminate fruit. 

@vegfoodie I could add sprouts to my sweet & sour shrimp, hadn't thought of that.  Thanks!

@ninav 100 calories worth of veggies is SO MUCH lol.  Again, I feel like I'd be eating all day long! :P

1200-1400 probably isn't enough food for you. I assume if you need 100 grams of protein then you're probably closer to my size (5'9, 150) than to the teeny tiny sedentary woman who would only need 1200 calories a day. I lose weight on 2500 calories a day. I maintain on 3000+.

That said, you might need to consider supplementation if you really are only going to eat that many calories. I prefer hemp, but since you're lacto-ovo you could do whey or egg as well. Just mix a scoop in with oatmeal or a smoothie, etc.

1400 is a good number for me, since I'm trying to lose weight.  My metabolism is slow as hell, since I'm so inactive and don't have much muscle (trying to change that), so I generally need around 2400 calories a day to maintain.  In reality I cheat occasionally (okay, a lot), so I'll probably average out around 1600.  I plan on 1200, but I rarely stick to the plan, so I think it works out.

Thanks for the whey suggestion, I hadn't thought of that! :)

I just bought some hemp protein powder.

It was cheaper than the other ones, and 120 cal worth has 3 grams of good (omega) fats, 6 grams of fiber, less than 1 gram of sugar, and 14 grams of protein. I just mixed some into vanilla soymilk and it was SO GOOD! unlike the last vegan protein powder I tried, which was repulsive.

All nuts are high in protein and some beans are high in it too, including soy. They all contain good fats too. Almonds are a favorite of mine, I add them to salads.

All nuts are high in protein and some beans are high in it too, including soy. They all contain good fats too. Almonds are a favorite of mine, I add them to salads.

I can't stand eggs, but I feel like I get enough from peanut butter, lentils, nuts, seeds and beans/chick peas. I've been adding a little protein powder to my oatmeal in the morning the past couple of days - can't really taste a difference.

I got some pea protein powder. It's got less calories then the whey protein and it's vegan which is important to me. I add a scoop to my smoothies when I want a little extra something to fill me up.  I buy it from this company

http://www.swansonvitamins.com/

I just got some vegetarian DHA from them and liquid stevia too!

One of my favorite protein sources (for dinner or a snack) is Edamame (fresh soybeans in the pod). Most grocery stores in Canada sell them frozen. You can just boil them for a couple minutes and then sprinkle with a bit of sea salt or if you're feeling more adventurous saute them in a bit of olive oil and whatever seasonings you feel like. So yummy and pretty high in protein, good fats and fiber.

23 Replies (last)
Advertisement
Advertisement