I want to switch to a vegitarian diet. How can I get enough protein without eating just soy products?

Question

Soy products tend to upset my stomach, so I do not eat a lot of it. I exercise regularly, so I need to make sure that I get enough protein in my diet. I am looking for some good protein alternatives to meat and fish. I do eat low fat dairy products, and a few eggs (limited portions due to cholesterol). Do you have any good ideas for variety of protein sources for a vegitarian meal?? Thanks

I run regularly...4 to 7 miles per day, and more miles on my long runs. I also ride my bike, swim and lift (light) weights. I need to get a good balanced diet to permit my exercise activities. Any suggestions for books or online info sources for vegitarian diets for athletes?..Thank you!

Answer 1

Where do vegans get their protein? It's simple. The plant-based diet includes a wide variety of whole foods consisting of beans, whole-grains, fruits, vegetables, nuts, and seeds, along with products made from these natural foods, such as tofu, tempeh, and meat analogs. Those who believe plant protein is inferior to animal protein may be surprised to learn that plant proteins contain the same 23 amino acids as animal proteins.

If a person is eating a broad selection of plant-based foods and consuming adequate calories, it is unlikely he or she will be protein deficient. Physicians in the United States rarely encounter patients who are deficient in protein. Deficiency is uncommon and is seen mostly in countries where serious shortages of food exist, and malnutrition is prevalent.

Probems Caused by Too Much Protein
More common are the problems resulting from eating too much protein. In contrast to the U.S. RDA calculations, the average person in America consumes foods containing 100 to 120 grams of protein daily, mostly from animal products. Americans are also noted for their sedentary lifestyles. Excess protein especially of animal nature puts a great deal of stress on the kidneys. Some people, unaware that their kidneys are not operating optimally, could suffer premature aging of this important organ. A diet too high in protein could cause deterioration of the nephrons, which are the kidney's filtering system. That same diet places people at risk for developing kidney stones.

Other health conditions that may result from an overabundance of protein include excessive calcium leaching from the bones and causing osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure, pain from arthritis, high cholesterol, bad breath from sulfur-containing amino acids, and increased risk of cancer, especially colon cancer.

Protein in Plant Foods
The charts below, using figures from the USDA Nutrient Database, list the protein content of the plant-based foods that comprise the vegetarian and vegan diets. People are often surprised to learn that all plant foods contain protein. In fact, it is protein that gives all plants their structure. Whether plants grow upright or sprawl on a vine, protein is a basic component of their cell structure.


Protein in Raw Nuts and Seeds
(shelled) Nut/Seed (1/4 cup) Protein
Grams

Almond 7
Brazil nut 5
Cashew 4
Chestnut 1
Coconut (shredded) 2
Filbert/Hazelnut 5
Flax seed 5
Macadamia 2
Peanut 8
Pecan 2
Pine nut 4
Pistachio 6
Pumpkin seed 7
Sesame seed 7
Soynut 10
Sunflower seed 8
Walnut 5




Protein in Beans
(cooked) Bean 1 cup Protein
Grams
Adzuki (Aduki) 17
Anasazi 15
Black Beans 15
Black-eyed Peas 14
Cannellini (White Beans) 17
Cranberry Bean 17
Fava Beans 13
Garbanzos (Chick Peas) 15
Great Northern Beans 15
Green Peas, whole 9
Kidney Beans 15
Lentils 18
Lima Beans 15
Mung Beans 14
Navy Beans 16
Pink Beans 15
Pinto Beans 14
Soybeans 29
Split Peas 16

Protein in Grains
(cooked) Grain 1/4 cup Protein
Grams
Amaranth 7
Barley, pearled 4 to 5
Barley, flakes 4
Buckwheat groats 5 to 6
Cornmeal (fine grind) 3
Cornmeal (polenta, coarse) 3
Millet, hulled 8.4
Oat Groats 6
Oat, bran 7
Quinoa 5
Rice, brown 3 to 5
Rice, white 4
Rice, wild 7
Rye, berries 7
Rye, flakes 6
Spelt, berries 5
Teff 6
Triticale 25
Wheat, whole berries 6 to 9
Couscous, whole wheat 6
Wheat, bulgur 5 to 6




Protein in Meat, Chicken, Fish
Substitutes*
Product Serving
Size Protein
Grams
Boca Burger Original Vegan 2.5 oz 13
GardenVegan Veggie Patties 2.5 oz 9
Health is Wealth Chicken-Free Patties 3 oz. 14
Health is Wealth Yummie Burger 2.5 oz. 12
Lightlife Gimme Lean 2oz. 8
Lightlife Smart Cutlets
Seasoned Chicken 3 oz. 26
Lightlife Smart Deli Combos 2.7 oz. 17
Lightlife Smart Dogs 1.5 oz. 9
Mon Cuisine Breaded Chicken Patties 3 oz. 7
Morningstar Farms Original Grillers 2.3 oz 15
Nate's Meatless Meatballs (3) 1.5 oz 10
Natural Touch Vegan Burger 2.7 oz 11
Natural Touch Veggie Medley 2.3 oz 11
SoyBoy Vegan Okara Burger 3 oz. 13
SoyBoy Vegetarian Franks 1.5 oz. 11
Starlite Cuisine Soy Taquitos 2 oz. 7
White Wave Seitan 3 oz. 31
Whole Foods 365
Meat Free Vegan Burger 2.5 oz. 13
Yves Canadian Veggie Bacon (3 slices) 2 oz. 17
Yves Veggie Burger 3 oz. 16
Yves Veggie Chick'n Burgers 3 oz. 17
Yves Veggie Dogs 1.6 oz. 11

*All items vegan




Protein in Hot Cereals
(cooked) Cereal Cup Protein
Grams
Arrowhead Mills Corn Grits 1/4 3
Arrowhead Mills 7 Grain 1/4 4
Bob's 8 Grain 1/4 4
Bob's 10 Grain 1/4 6
Bob's Kamut 1/4 5
Bob's Triticale 1/4 4
Bob's Whole Grain Cracked Wheat 1/4 5
Cream of Rye 1/3 5
Kashi 1/2 6
Mother's Multigrain 1/2 5
Quaker Old Fashioned Oats 1/2 5
Quinoa Flakes 1/3 3
Roman Meal Hot Cereal 1/3 5
Wheatena 1/3 5



Protein in Fresh Vegetables
(cooked) Vegetable Serving Protein
Grams
Artichoke medium 4
Asparagus 5 spears 2
Beans, string 1 cup 2
Beets 1/2 cup 1
Broccoli 1/2 cup 2
Brussels Sprouts 1/2 cup 2
Cabbage 1/2 cup 1
Carrot 1/2 cup 1
Cauliflower 1/2 cup 1
Celeriac 1 cup 1
Celery 1 cup 1
Chard, Swiss 1 cup 3
Chayote 1 cup 1
Chives 1 oz. 8
Collards 1 cup 4
Corn, Sweet 1 large cob 5
Cucumber 1 cup 1
Eggplant 1 cup 1
Fennel 1 medium bulb 3
Jerusalem Artichoke 1 cup 3
Kale 1 cup 2.5
Kohlrabi 1 cup 3
Leeks 1 cup 1
Lettuce 1 cup 1
Okra 1/2 cup 1
Onion 1/2 cup 1
Parsnip 1/2 cup 1
Peas 1/2 cup 4
Peppers, bell 1/2 cup 1
Potato, baked with skin 2 1/3 x 4 3/4" 5
Potato, boiled with skin 1/2 cup 1
Radish 1 cup 1
Rhubarb 1 cup 1
Rutabaga 1 cup 2
Spinach 1 cup 1
Squash, Summer 1 cup 2
Squash, Winter 1 cup 2
Sweet Potato 1 cup 3
Tomato 1 medium 1
Turnip 1 cup 1


Protein in Fruits
(raw) Fruit Serving Protein
Grams
Apple 2 per lb. 0
Apricot med. 0
Avocado med. 4
Banana 1 1 to 2
Blackberry cup 2
Blueberry cup 1
Boysenberry cup 1
Cantaloupe cup 1
Casaba Melon cup 2
Cherimoya 1 7
Cherry cup 1
Cranberry cup 0
Currant cup 2
Date(pitted) 1/4 cup 1
Durian 1 cup 4
Feijoa med. 1
Fig 1 0
Gooseberry cup 1
Grape cup 1
Grapefruit 1/2 1
Guava med. 1
Honeydew cup 1
Jackfruit cup 2
Jujube, dried 1 oz. 1
Kiwi large 1
Kumquat med. 0
Lemon 1 1
Lime 1 0
Loganberry cup 1.4
Loquat 1 0
Mango 1 1
Mulberry cup 2
Nectarine 1 1
Orange 1 1
Papaya cup 1
Passionfruit 1 0
Peach 1 1
Pear 1 1
Persimmon 1 0
Pineapple cup 1
Plum 1 1
Pomegranate 1 1.5
Pomelo 1/2 2.3
Prickly Pear med. 1
Quince med. .4
Raspberry cup 1
Rhubarb cup 1
Sapote med. 5
Star Fruit cup 1
Strawberry cup 1
Tangerine med. 1
Watermelon cup 1


Protein in Nut Butters Nut/Seed
(2 Tablespoons) Protein
Grams

Almond 5 to 8
Cashew 4 to 5
Peanut 7 to 9
Sesame Tahini 6
Soy Nut 6 to 7

Answer 2

First off their is no "vegan diet", diet is a part of veganism but there is way more too it than just simply diet. What people falsely call a vegan diet is what is called strict vegetarianism and it avoids all animal products within your diet but doesn't address animals elsewhere that are suffering but is a good brief transitional period. This has too be said because misdefining hurts us all and furthers the misunderstanding of veganism and vegetarianism. Protein is one of those things that people say you need a lot of but I think that is just because we don't really know how much we eat. However we do still need it and we can get it from beans, lentils (a good bean alternative) and from vegetables such as: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini and fruits such as: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon Also if you don't like beans you can try using them in other forms like in homemade veggie burgers mixing it in with some cooked veggies and rice and mashing them up really well you get the protein without having too eat whole beans and you get something cheap and delicious.

Answer 3

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%).

here are some foods I eat
beans and rice
puffed rice cakes and peanut butter on top
nuts(almond,sunflower,pumpkin,etc)
whole grain breads

Answer 4

Protein is *not* a problem on any decent veggie diet. Browse through the link below and you'll find that even lettuce has a reasonable amount of protein and lacks no essential amino acids!

Answer 5

You need to either eat dairy and egg products, or combine foods with complimentary proteins such as beans and rice. There are eight essential proteins/amino acids you need for complete nutrition. Meat poultry, fish, dairy and eggs have all of them. Fruits, vegetables, nuts and grains have some but not all. You need to do some research to know what to combine to form complete proteins.

Answer 6

Nuts and fish and cheese and eggs. If you are going vegan, than I don't know what to tell you, but vegetarians generally eat fish. Good luck, I did this when I was young, but got sick because I could not keep up with the protein.

Answer 7

Go to my friends site here: http://www.spice-of-life.com and then click on Articles. She has been a food combining vegan for over 30 years and bench pressed over 185 pounds. No dairy, no meat, no eggs, no cheese... nothing that has a face on it.

She did it all without steroids, drugs etc. Purely from plant foods. Please get in touch with her and get her book called Diet for a New Age to learn how to eat right by properly food combining your foods to obtain the proper nutritional balance.

There are people who decide to be vegetarians or even full on vegans right out of the blue when they don't really know what they are doing. Uninformed people end up in the hospital with an IV drip and bleeding gums while being chastised by their doctor who's medical textbooks are sponsored by the meat and dairy industry.

LLJames

Answer 8

Nuts are a great source of protein

Answer 9

BEANS!
White beans
Black eyed peas
Black beans
Kidney beans
Peanuts

Spelt (as a substitute for rice)

Answer 10

Depends how far you are going to go...Obviously you're not considering becoming vegan, but are you going to eat fish? Cheese, nuts and seeds, tofu, and beans are all good choices...

Answer 11

Peanut butter is good.