(Closed) Protein for vegetarians and vegans

posted 5 years ago in Wellness
Post # 2
Member
343 posts
Helper bee

I am vegetarian so I eat egg whites, Greek yogurt with walnuts, a salad with chick peas, oatmeal with peanut butter, and drink Shakeology everyday. I get plenty of protein that way. It was *much* harder for me to get enough protein when I went vegan. 

Post # 3
Member
3003 posts
Sugar bee
  • Wedding: October 2011

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@GFerg  I’m not a vegetarian (but we eat a lot of vegetarian meals) and I studied nutrition. Beans, sprouted or whole grains, nut butters, Greek yogurt, seeds including flax, chia, sunflower, and pumpkin.

Post # 4
Member
11376 posts
Sugar Beekeeper
  • Wedding: December 2010

Well there is the obvious beans.. My favorite being black beans!

Peanut butter, greek yogurt, nuts, seeds, eggs, soba noodles, whole wheat penne, quinoa, swiss cheese, lentils, peas, regular oats, cottage cheese, rice, succotash (basically corn with lima beans and other beans, it’s a good side dish or lunch. 

Post # 5
Member
11391 posts
Sugar Beekeeper
  • Wedding: June 2015

I’m a vegetarian and wow, I recently checked my protein intake and it was wayyyy low. In trying to get enough protein, I’m actually unable to get in my fruits and veggies like I used to. But I feel better, so one thing at a time.

i add whey protein to morning muesli with soy milk for extra protein. Beans, eggs, cheese for protein the rest of the day. Seeds, etc added as I can. 

Snack after working out: Greek yogurt with chia. 

Snack if I’m on the go and my blood sugar is crashing: whey protein bars 

 

Post # 6
Member
2168 posts
Buzzing bee
  • Wedding: Cathedral of the Immaculate Conception/The Gallery

I admittedly do like tofu (when done correctly–not mushy!), but it is not always my first choice to avoid too much soy. I also eat a lot of:

Chickpeas, greek yogurt, beans (I eat black the most, but others for sure), lentils, nut butters, seitan, quinoa, nuts (especially almods), spinach, brussels sprouts.

Mmmm getting hungry now. Lunch time!

Post # 7
Member
2129 posts
Buzzing bee
  • Wedding: July 2016

I’m not a vegetarian but I’ve enjoyed Seitan…I’m surprised it hasn’t been mentioned yet…

Post # 8
Member
11376 posts
Sugar Beekeeper
  • Wedding: December 2010

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@MrsWe  What does it taste like, if I may ask?

Post # 9
Member
1299 posts
Bumble bee
  • Wedding: August 2015

I’m vegan, and I’ve never had a problem with protein. What is your definition of enough? If you’re in the US, there’s traditionally been an overemphasis on protein. In general, women need .83g of protein per kilogram of bodyweight.  Once you approach your 50s and 60s, this gets closer to 1g per kg.

My favorite protein-packed foods are: chickpeas, black beans, tofu, seitan, tempeh, hummus, and lentils. Out of those, seitan and tempeh are the most protein dense. I keep trail mix that is mostly almonds and walnuts around to snack on.  I love making creamy sauces with soaked cashews. I switched to buying sprouted wheat bread (this one is my favorite) to add some extra protein to sandwiches, toast, etc. and only buy whole wheat pasta.

I also have a weakness for Field Roast sausages.

Post # 10
Member
2129 posts
Buzzing bee
  • Wedding: July 2016

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@Sweet.Sugar.Rose  I can’t describe it but depending on the chef it can be very delicious. Like so delicious I’d rather eat the seitan rather than the meat it’s substituting!

Post # 11
Member
1027 posts
Bumble bee
  • Wedding: September 2015

People do not NEED that much protein. I have a few running friends that JUST eat fruit and run 100+ mile runs. I’m vegetarian and like whole wheat pasta or garbanzo bean pasta ( 10 grams of protein), legumes, greek yogurt, nut butters, and tofu.

Post # 12
Member
11376 posts
Sugar Beekeeper
  • Wedding: December 2010

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@MrsWe  The photos look that good, too! Thank you for mentioning it! 

Post # 13
Member
74 posts
Worker bee
  • Wedding: June 2016

HUMMUS

Post # 14
Member
227 posts
Helper bee

How much protein you need really depends on what your goals are. If you are trying to gain and maintain lean muscle mass, or trying to lose weight, then you do actually need an emphasis on protein. Protein takes longer for the body to digest and break down, so it helps with weight loss. If you’re having trouble meeting your protein goal, I would suggest a protein powder! If you’re vegetarian you can try a whey protein, if you’re vegan I know they make some that are soy or hemp based. 

Post # 15
Member
1294 posts
Bumble bee
  • Wedding: June 2015

I’m vegan and here are some of my favorite sources of protein. 

Quiona, refried beans, chickpeas, lentils, peanut butter, tofu, tempeh, hummus, nuts. 

Like 

View original reply
@TGold said, unless you are doing extreme bodybuilding, the amount of protein you need may not be as much as you think. I also 2nd the Field Roast sausages. I also reccomend Uptons Naturals seitan.
@TGold

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