vegetarian protein sources?

Question

I am vegetarian but a very picky eater, and i usually have a small appetite so when i eat its something very limited, often not the highest in protein because i get stuffed easily.

I have tried soy protein milkshake powder, and soy flavorless powder. They are the NASTIEST powder mixes i have ever tasted. Any soy powder product i try to mix into liquid never dissolves fully, and there are always chunky powder chunks floating on the top. And they all taste like chalk. Whey protein drinks are the same!

The only succesful protein foods ive encountered were the morningstar veggie meat products, pretty high in protein, but i can only eat maybe one burger or 3 chicken nuggets a day without feeling too full. I love pasta, but its hard to put soy or whey protein into my sauce because it ruins the taste.

Sorry for the long post- i just want to know if anyone knows any good ideas for vegetarian protein, and if you could share? Thanks

Answer 1

Start looking at things like beans, nuts, and oat bran. Also continue with the nuggets and burger...but maybe think about one in the morning...one at night. Also make sure to get complete proteins by combining veggies to complete their protein chains. Also one thing I reccomend is add protien powder into things that you are eating to mask the flavor.

Just a few ideas. Good luck, I know it can be tough, I have several clients that have a similar problem...but they suffer through the taste sometimes for the knowledge that they are getting a complete diet.

Answer 2

You could try "real" natural protein sources rather than powders, you'd probably like the taste better. Legumes (beans of all kinds, chick-peas, etc.) are some of the best vegetable protein sources, and most are quite tasty. Try mixing some sauteed green beans in your pasta rather than soy powder. You might also try some tofu rather than soy powder -- firm tofu pan fried in a little olive oil and spices is delicious and a good protein source.

Also thought I'd point out that you have bumped into a real issue about vegetarianism: there is no vegetable protein source that is as compact, efficient, or nourishing as real meat is. Real meat also contains b-vitamins and other compounds necessary to survival. Pound-for-pound, meat is a much better protein source than any vegetable source -- and as carnivores, we *need* protein to be healthy. You'll need to eat a lot of tofu, pinto beans, or peanuts to make up for what you'd get from 1/4 pound of beef...:)
Good luck.

Answer 3

There are so many -- nuts, beans, tofu, eggs, cheese (the last two if you are an ovo/lacto vegetarian). Something that keeps gnawing at me is that if you can only eat about 3 faux-chicken nuggets a day, how many calories are you getting? If you're only getting 800 calories a day, it's going to be tough to get a balance no matter what your diet is. If you're eating too little and do not have an appetite, perhaps you should talk with a doctor to make sure that there isn't more than just fussy eating going on. Good luck!

Answer 4

It's actually quite easy to get enough protein on a vegetarian diet (despite what some people would have you believe). In fact, most people get too much protein in their diet. In order to figure out how much protein you need in a day, take your weight in kilograms (which is your weight in pounds divided by 2.2) and multiply that by 0.8.

For example, if you weigh 150 pounds:
150 pounds divided by 2.2 = 68 kg

68 kg multiplied by 0.8 = 54

Which means you would need 54g of protein a day if you weighed 150 pounds.

You can figure out how much protein you are eating by reading the labels on foods to see how much protein is in the food you eat. Make sure you compare the serving size listed on the label with the amount you are actually eating. I'll give you an example:

On a package of whole grain bagels, the label says there is 6g protein in 1/2 bagel. You eat the whole bagel, so that is 12g of protein. You can add 2 tbsp of peanut butter to this for an extra 6g of protein (3g protein per tbsp). That's 18g of protein. Drink a glass of soy milk for another 7g of protein - 25g.

You might be surprised to know that pasta is a source of protein - particularly the whole grain kinds. 1 cup of whole wheat pasa has 7.5 g of protein. Add some spaghetti sauce with TVP or some vegetarian 'ground beef' for some extra protein. (1 ounce of TVP has 15g of protein). Another glass of soymilk is another 7g of protein.

Some more ideas:
-sprinkle almonds and cubed tofu on a salad
-add beans instead of meat to pasta sauces, soups, etc
-blend up some nuts in a smoothie

I would suggest keeping track of your protein intake for a few days. It might ease your mind about your protein intake, or it might make you aware of where you could add more.

Answer 5

Try a Whey Protein. They blend easier and are absorbed by the body pretty good. Broccoli is a good source, and if you can eat fish, that's some of the best.

Answer 6

there are good protein sources out there. there is always eggs and chesse (if you arent vegan.) Nuts are always a good source and you dont ahve to have very many of them. tofu, its not very filling and will take on the flavor of whatever you put it with, beans. there is a good magazine out there that is call Vegetarian Living that can help. Good luck!

Answer 7

Good protein comes from protein bars, dairy products such as milk, cheese, and eggs. (if you eat eggs) Penutbutter is also a good source

Answer 8

you could try peas cooked anyway you like. other sources may be peanuts,pistachios