Protein for vegetarians?

Question

I am vegetarian but don't get enough protein. I don't like protein shakes but don't know what to eat. Any suggestions would help. Thanks.

Answer 1

How is it possible that you aren't getting enough protein? It is very hard to not get enough protein and usually relates to GI and absorbtion problems or starvation.

Before you assume you aren't getting enough protein go to nutritiondata.com and see the values of your food intake. You only need about 15% protein in your diet but that can change depending on activity and food value.

If you really need protein consider nuts (1oz max), cheese, yogurt, yeast, beans and grains.

Answer 2

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Answer 3

Please see my source for tips about good supplies of protein for vegetarians, besides as some distinctive kinds of vegetarians. the reason some vegetarians consume fish is with regards to distinctive rationalization why vegetarians do not consume meat. some evaluate pork to be ecologically inefficient, yet fish are greater ecologically effective. you do not choose protein supplementations. The protein desires for each individual yet a aggressive athelete selection from 40 to 70 grams of protein an afternoon. examine the protein contents of a few meals, and you will see that 2 or 3 servings of beans an afternoon would be all of the protein you go with, regardless of in case you get 0 different protein. Many non-vegetarians make a brilliant deal out of protein, supported by severe merchandising and marketing from people who choose to sell you a complement. you're greater in all probability to have problems with your iron intake, yet once you seem up iron-prosperous meals, you will see that it fairly is straightforward to shelter.

Answer 4

what makes you think you aren't getting enough protein?? Its funny that's the question that all meat eaters ask me...how do I get enough protein? There is protein is tons of things. Beans are great!

I have a great recipe for you

If you used to like chicken salad you will love it.

Chicken-less salad

19 oz (540 mL) can chickpeas, drained
1 stalk celery, chopped
¼ cup (50 mL) pickle relish or chopped pickle (any kind)
2 tbsp (30 mL) mayonnaise (or more, if desired)
2 tsp (10 mL) prepared mustard
salt and pepper to taste

Lightly crush the chickpeas in a bowl with a fork or potato masher. You just want to break them up a bit so don’t mash them to a purée — leave plenty of texture. Add the chopped celery, pickle relish or pickle, mayonnaise and mustard. Mix well, then taste and adjust seasoning with salt and pepper if desired.

Makes about 2½ cups (625 mL) for 3 to 4 sandwiches.

Even yummier in romaine lettuce leaves

Answer 5

How do you know you don't get enough? You certainly don't need protein shakes just because you don't eat meat. Whole grain items are a great source..a whole wheat bagel has 10-12 grams of protein. Beans, including soy products, nuts are excellent and nearly everything else has protein in it as well.

Answer 6

All food contains protein. If you get enough calories (assuming it doesn't all come from soda and hard candy) you will not be protein deficient unless there is something medically wrong with you, in which case you need to see a doctor.

If you're experiencing symptoms like muscle weakness, fatigue, etc, you probably have a vitamin deficiency, not a protein deficiency. Go get yourself a vegetarian formula multivitamin and if you don't feel better in a week or two see a doctor.

Answer 7

These are all excellent sources of protein, Raw soybeans, Bananas, Strawberries, Broccoli, Romaine Lettuce, Walnuts, Peanuts, corn, Peanut Butter, Pinto Beans, Bush's Baked Beans, and the good ole tofu.

I suggest you mix it up and get your protein from a variety of those sources everyday. That will ensure you are not missing any essential amino acids from all the protein you consume.

Answer 8

First off you need less than you think and many vegetables have some protein.

The easiest way though to increase your protein is to use meat substitutes in your cooking. In the freezer section of your grocery you should find Morningstar, Boca, and Garden Burger products that can be either eaten on their own or put into recipes. Some of my favorites:

Veggie Burgers by any of them many flavors and choices be sure to try several to find your favorite.
Morningstar "Sausage" links or patties.
Morningstar Burger Crumbles for putting in spag sauce or chili.
Garden Burger Riblets

My kids also like the Morningstar Chick patties and nuggets.

The next best way to increase protein is to get Legumes (beans and nuts).

Lastly there are many forms of Tofu available to that can be used as a meat substitute in recipes or eaten on its own.

Answer 9

1..salad of chic peas, tomato wedges, pieces of avocado, red onion, and a vinaigrette dressing....put over lettuce

2. a morning shake of 1/2 banana, some honey, honey toasted wheat germ, brewers yeast from the health food store, orange juice, and some fresh berries ... maybe throw in some tofu and do in blender ... a little yoghurt if you drink milk

3. a spread of edamame: squash the beans and mix them with some soybean or sunflower oil, herbs and spices of your choice ... and have with plain toasted taco chips or toasted pita bread .....stuff into a pita and doll up with tomato and lettuce, some sprouted alfalfa .like a falafel ...maybe add some slices of avocado.....
very good!

4. a nice big bowl of hot bulgur ...takes 5 minutes to make (water w/ a touch of salt) ... and have plain or with butter ...terrific for first thing in the morning ... uncomplicated and sathwic ...

5 same as above for toasted kasha ..

vegetarians are so lucky!!

love,
Darjeeling

Answer 10

Edimomi, mixed in with brown rice is even better.

Nuts, beans, granola bars, fruit, veggies, soy yogurt

Mix in a blender- 1 cup of soymilk (any flavor), ice, 1 cup of any fruit (you can do how ever many you want)...and mix all together! They make really good smoothies! I recommend SILK...soymilk is VERY high in protein and good to have with cereal!