What is the best way to get protein in place of meat?

Question

Im a new vegitarian and I need all the help I can get. Thanks alot.

Answer 1

Most people will make a huge deal about protein, and try to tell you that it is hard to get enough protein when you are vegan or vegetarian, truth is most americans eat 2 to 5 times more protein than is good for them, this extra protein is very hard on the kidneys and liver. But listen to this and see what you think. Human breast milk is around 5% protein, and a humans protein requirements are at its highest at this time. The nutritional needs of very young animals are met by the unique qualities of the milk of that particular species.

The composition of this infant food has evolved over millions of years to be ideally suited for that animal. Let me explain in terms of one essential nutrient: protein.

The amount of protein in the milk of an animal varies to meet the growth demands of the very young – the faster an animal grows the greater the protein needs.

It takes a human baby around 180 days to double birth weight.

It takes a calf around 47 days to double birth weight (cow milk is around 21% protein) considering how fast a cow grows that is not suprising.

Remember that cows are vegetarians! they eat mostly grass, shrubs and some grain. Some how they manage to get enough protein to grow from 75lbs at birth to around 800 to 1500 pounds in less than 3 years, amazing!
plus the cows have to make 21% protein milk to feed growing calves on top of that.

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%)

MYTH: "Meat protein is better than plant protein. You have to combine plant foods to make the protein just as good."

FACT: This myth was popularized in the 1971 book Diet for a Small Planet and has no basis in fact. The author of the book admitted nearly twenty years ago that she made a mistake (in the 1982 edition of the same book).

Here is some more usefull information...

The bottom line is we simply don't need as much as we are led to believe. First of all the human body recycles 70% of its proteinaceous waste. Thu human body on average loses 23 grams of protein per day, thats 4/5 of an oz.

Protein is not built in the body by eating protein, Yes you read t correctly! Protein is built from the amino acids in food. The idea that you can eat a piece of steak, pig or chicken and that it will become protein in its original state is absurd. The body cannot use or assimilate protein in its original state as eaten. The protein must first be digested and split into its component amino acids to constuct the kind of protein the human body needs.

There are 23 different amino acids. all are essential. As it happens, 15 can be produced by the body. And 8 must be got in foods. If you eat any fruits, vegetables, nuts, seeds, sprouts on a regular basis, you are receiving all the amino acids necesary for your body to build the protein it needs, just like alot of other animals who seem to manage without eating meat.

I have been vegetarian for about 7 years. And have been vegan for nearly a month now, I am so so happy I gave up animal products! A skin rash I have had for as long as I can remember is finaly gone, only 2 weeks after giving up dairy products!

You will thrive if you eat plenty of fresh fruits, vegetables, whole grains, legumes, nuts, seeds (and eggs are dairy if you wish)

Here are some links with very good information as well.

Answer 2

It's intents and purposes (sorry, I'm an English teacher), and you're nowhere near vegan if you eat fish. You're not even vegetarian. Anyway, I'm not sure what you're asking. Nutritionally, protein is protein. Animal products (and some vegetarian products) contain all of the essential amino acids. Other products contain some put not others. As for acid, meat is meat is meat. 5 cans of tuna is kind of a lot.

Answer 3

Plant based foods have plenty of protein, too. Just eat a nice healthy diet, bumping yourself up with a little peanut butter, cheese, eggs (if you choose to eat dairy & eggs) beans or soy based food every once in a while & you should be fine.

There's a protein chart at: http://www.vegparadise.com/protein.html#Charts

Answer 4

You can get protein from so many different things

peanut butter
peanuts
(any kind of nuts for that matter)
soy products
Luna Bars
Protein Bars
Protein shakes
Protein powders (that you can add to pretty much any food before eating it)
Tofu
Yogurt
Hummus
Chickpeas
Eggs
Beans
Cheese
Milk

*good luck on your new vegetarianism*

Answer 5

Protein is overrated. It's pretty impossible not to get enough because everything has protein. Eat a balance of whole grains, beans, veggies, fruits and nuts.

Answer 6

I've heard that eating, beans, soy products, tofu, nuts and dark green veggies (broccoli / spinach) are very good ways to supplement proteins for your diet

Answer 7

Soy (tofu, edamame) has a lot of protein. Search for any recipes where soy is the main ingredient.

Answer 8

nuts, soy products (really good organic soy crisps available at most grocery stores)...if you eat dairy you can get some that way, but kudos for making the effort...many new vegetarians don't bother to include extra protein. good luck!

Answer 9

are you vegetarian or vegan? It's harder when you are vegan.

Try low-fat cheese, eggs and beans. You should also be able to do a search for vegetarian high protein recipes.

Answer 10

tofu is a great substitute for meat.