Protein sources

How much protein do i need? does anyone have any good recipes for high protein vegetarian meals?

Yeah, I have about a gazillion high-protein recipes made with beans, tofu, lentils, or eggs.  Tell me what you like and I'll see if I have a recipe for it.  ;-)

You need a minimum of 46g daily.  It usually isn't hard to meet that if you eat a variety of grains, fruits, vegetables and legumes and eat at least 1200 calories a day.

tofu soaks up marinades as well as meat so you can always substitute tofu for meat

Misstrata, do you have a recipe for a spicey bean dish?(no tofu for me, no lentils for her)

Here's a couple:
Curried Chickpeas
Spicy Adzuki Bean Soup (this is good with black beans too, or probably any other kind of beans)

I'm also adding the chhole, which is basically the same as the curried chickpeas but also includes the cooking instructions  ;-)

i'm on an incredibly low fat diet, and although a lot of fatty foods have protein too, i usually get over 100% of my daily protein from egg substitute, non-fat (light n' fit) yogurt, boca burgers (my love!!!), special k protein plus, and even no sugar jello.

TVP (total vegetable protein) is great. WEll, it has no taste, but it's chock-full of protein. Add 7/8 of a cup of boiling water to 1 cup of TVP and let it sit for a minute or so. I usually add it to paste or rice, just to get in some extra protein.

Definitely more practical than enjoyable, but it does the trick. If you're eating it on it's own, make sure to add LOTS of salsa or curry powder... anything to give it some taste.

oh, and did i mention that 1 cup of TVP has about 56 grams of protein? hence why it's useful to swallow it down.

I am 5' 5", 180 and I recently saw a dietician.  She said I should be getting somewhere between 60 and 80 grams of protein a day!

I think Boca burgers are great..it's just too bad they cost over 7 dollars a box here in Singapore..I'm at a loss too on how to get enough protein.

You do know that vegetables are, themselves, great sources of protein right?  In fact, you'll find that you can get all the protein you need by eating a wide variety of vegetables, fruits, grains, and legumes.

Don't worry so much about finding a protein source.  Just eat a lot of different veggies and you'll be just fine.

You can read more about this in the book The China Study.

"In fact, you'll find that you can get all the protein you need by eating a wide variety of vegetables, fruits, grains, and legumes."

I need at least 120g of protein a day. It's impossible to get that from just eating fruits, veggies, grains, and legumes. It would take a lot of tofu and soy protein shakes to hit that mark.

How about ideas for breakfast proteins?

I am finding that I am waking up in the morning craving protein -- but the last 2 days that I actually had egg in the morning I ended up with an upset stomach. So my body just won't handle eggs straight anymore.

But the idea of beans in the morning is just  UGH !

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Calculate protein :

How much protein do we need? .... we arrive at a level of 1 gram of protein per kilogram body weight (0.45 grams of protein per pound that we weigh).   --- from vrg.org nutrition

To meet protein recommendations, the typical adult male vegan needs only 2.5 to 2.9 grams of protein per 100 calories and the typical adult female vegan needs only 2.1 to 2.4 grams of protein per 100 calories.

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SOOOOO Is this based on the weight I am or the weight I want to be?  And if 10-12% of cals are from Proteins each day -- what does % of balance should be fat to carbs ? 

According to that figure I should be eating 145 g of protein a day !!!!!!  But I am eating about 86 a day, which I still think is high on a 1650 cal a day diet? As using the 2.4 g/100 cal figures,  I should have about 39.6 protein a day.

I AM SO CONFUSED !! ( I am loosing 150 pounds one day at a time)

Those formulas are designed to promote protein deficiency.

20% of your cals should be from protein. So at 1650 calories a day, that equals 82.5g of protein a day. Don't change what you're doing. 86g of protein is perfect for you.

i get alot of my protein from fat free cottage cheese, althought not everyone eats dairy. i think it makes a great breakfast or snack. im sorry if i mention that too often, its one of my favourite foods. lol.