What replaces the protein and other nutrients you get from meat?

Question

I just became a vegetarian and need advice on what to eat to still get my protein and other nutrients that I get from meat.

Answer 1

Beans, pulses and cereals, if you are a strict vegetarian.

Beans and pulses have almost the same protein to weight ratio than meat. Their protein is not high quality -meaning it doesn't provide the full range of amino acids humans need to obtain from food as meat does- and you should always have some cereal at the same time, as the combination cereal+beans will provide you with high quality protein, i.e. lentil soup+a side of rice, baked beans on toast. Soy is the one that has the most complete protein from all the beans -very close to meat. That is why soy, tofu and all soy products are very popular with vegetarians.

Vegetarians are more prone to anemia because vegetables don't supply iron in the same proportion and also because it is more difficult for the organism to assimilate this form of iron. Vitamin C helps with iron absorption, so have some orange juice with your meals or some vegetables high in vitamin C, like broccoli. Try to avoid having tea or coffee with the meal -both prevent the absorption of iron- or immediately after and have them 20-30 minutes after.

You should also eat green leafy vegetables to supply the full spectrum of vitamins from the B group. There is one B vitamin in particular easy to obtain from meat but difficult to get from vegetables and lack of it also makes you prone to anemia. Green, leafy vegetables will help you to get enough of this. If you are ovo-lacto-vegetarian, you can relax a little as eggs will supply this particular vitamin.

Be adventurous with your cereals and try new ones -millet, for instance, has a higher iron content than wheat.

Quinoa rice is not a cereal -really, a seed- but it could make a valuable contribution to your vegetarian diet as it is rich in iron and rich in protein of a reasonable high quality and it also has vitamins of the B group. You can use it instead of rice in many dishes, or you can try mixing quinoa and rice. Adding a some quinoa would enrich a vegetable soup.

I hope these ideas will help you.

Answer 2

Protein isn't a real issue.For iron eat beans or spinach,and have something with some vitamin c when you eat something with iron because it helps absorption of iron.


MYTH: "Vegetarians get little protein."

FACT: Plant foods offer abundant protein. Vegetables are around 23% protein on average, beans 28%, grains 13%, and even fruit has 5.5%. For comparison, human breast milk is only 5% (designed for the time in our lives when our protein needs are as high as they'll ever be). The US Recommended Daily Allowance is 8%, and the World Health Organization recommends 4.5%.
MYTH: "Beans are a good source of protein."

FACT: There is no such thing as a special "source of protein" because all foods -- even plants -- have plentiful protein. You might as well say "Food is a good source of protein". In any event, beans (28%) don't average much more protein per calorie than common vegetables (23%).

Answer 3

Kidneys, peas, plainteins (instructed that via a nutritionest), cashiews, peanuts, sunflowers, blackeyed peas, total wheat, tofu, limas, soy milk, soy beans. To get each and all the vitmens and minerals you desire think of of your colorings. pay interest and consume orange, deep reds, blues and darkish vegetables. those ingredients with those colorings have the main nutrients fee in them. form is best to this nutrients ordinary. And howdy once you attempt the vegi meats do no longer assume them to flavor like the genuine element, they're sturdy yet they're distinctive. i'm no longer a vegan yet i be attentive to vegans and that i can consume in a vegan kitchen because of the fact my vegan buddy makes super nutrients. terrific of success doing some thing increadiably healthful.

Answer 4

Get a copy of "On food and cooking" by Harold McGee it is a food chem book that all good chefs use. It explains What a protein is and how to eat a vegetarian diet and maintain the protein levels that your body needs.

Answer 5

It's easier than you might imagine to get plenty of protein from vegetarian foods. If you include dairy products and eggs in your regimen, look no further. These are a rich source of protein. Seek out low-fat or non-fat dairy products to avoid excessive saturated fats.

In a diet consisting solely of plant-based foods, protein abounds in whole grains, legumes, nuts, and seeds. In the legume family, the soybean ranks highest in its protein content.

Products made from soy are usually high in protein, with the exception of soy sauce. Read labels on packages of tofu and veggie meats for the surprising amount of protein these contain. Try some tempeh, made from fermented soy beans. Even fruits and vegetables contain some protein.

Be sure to include a wide variety of foods throughout the day with the assurance that these will provide you with more than adequate protein.

When you sprinkle a few nuts or some garbanzo beans over a salad, you are adding protein.

Complete protein containing all eight essential amino acids can be found in soy foods like tofu, tempeh, and meat and chicken substitutes made from soy protein. Veggie burgers and veggie hot dogs fall into this category. In addition, sprouted legumes offer complete protein.

In many ethnic cultures complete protein comes with natural combinations like pita bread and hummus, lentils and rice, beans and corn tortillas, and soybeans and rice. Remember, too, that the all-American peanut butter sandwich provides complete protein and is even more nutritious when made with whole-grain bread.

For more information on protein for vegetarians see Protein Basics

Here's a chart of protein contents in foods:
http://www.vegparadise.com/protein.html#Charts

Answer 6

PEANUT BUTTER, BEANS & RICE, SOY BURGERS etc etc
there are lots of ways to get protein instead of meat.
peanut butter toast or bagels or crackers
soy burgers
tofu (in a stir fry)
can of beans over rice (the two make a 'complete protein')
now....if you still eat cheese....eat a lot of cheese (slices, grilled cheese sandwich, pizza, mozzerella sticks)
try hummous and pita bread DELICIOUS ( hummous is a lebanese dip made from chick peas ) or falafel (fried chick pea patties)

Answer 7

Beans, soya-products, nuts, eggs.

Dairy products, too, but many cheeses (gouda, edam) contain a material taken from the cow's inner stomac. So that is not vegetarian, as it's taken after killing the cow.

If you are very strict (vegan) it is advisable to take additional B12 tablets (health store).

Answer 8

Beans, peanuts and eggs all have nutrients that are in meat.

Answer 9

Fruits are the immediate way to obtain vitamins, proteins, and electrolytes, so over body can certainly absorb them. Found in the case of veg some of the straight eatable but some need to cooked well for enhance their taste.

Answer 10

Fruits have seeds; "vegetable" is a non-scientific word for cultivated edibles