What are some food high in protein other then meat?

Question

I have been a vegitarian fo almost 7 months now (aug 12), and my parents are saying that they are afain that I am not getting enough protein in my diet. I feel that I am, but my parents say I need to get a list of proteins that I can eat other than meat. I need some help making that list... any suggustions?

Answer 1

There are a lot of misconceptions about vegetarian diets so here are a few things to clear them up. The protein scare is the biggest misconception about vegetarian diets. There are quite a bit of misconceptions so here are some web sites I think will help. The first is a list of vegetables with protein and how much the second are calcium sources in raw veggies. The third is an article about B12. It is actually a microbe found in soil and is abundant in seaweed, tempeh, miso, and root veggies. The last one is a list of foods with iron and how much.

http://www.vrg.org/nutrition/protein.htm

http://health.rutgers.edu/factsheets/iron.htm

http://www.carrotcafe.com/f/calevel.html

http://www.pamrotella.com/health/b12.html

Answer 2

* Quinoa is jam packed with protein and fiber
* Soy is jam packed with protein as well, best to get tofu or soy type jerky to get the most protein out of it though.
* Green Peas or any peas in general are packed with protein as well.

Oops my bad that's for vegans ...
ok since you still eat dairy and what not
I'd have to say:
the one's I mentioned above and ...
* Yogurt (don't do milk, no!!! don't do cheese either)
* The white part of the Egg (if you still eat eggs)
* Seafood if you are the type of vegetarian that still eats seafood.

These are the top 3 that are easy to find cheap on a budget and high in protein and fiber and low on your wallet and calories compared to others.

I'm on a budget and on a diet now, so I've been recently researching this myself. Plus, I've been Vegan for 7 years now.

(other people already said beans and legumes ... you should go with "black beans" since they have other nutrients that are in meat... personally I hate eating beans yuck unless it's made into something like a patty lol)

BTW Lupins can be potentially bad for your liver, unless you only consume the sweet verity.
See: http://en.wikipedia.org/wiki/Lupin
for more details about lupins.

What "sheila love" said was true too, some provide more protein when you cook them while others loose more protein when you cook them. You can look all that up on the calorie count website a previous answerer gave you already. Plus, you'll see why eating nuts or cheese is not a great choice, due to high fat and calories. Unless, you would like to gain weight ;-) then eat them to your hearts content but make sure to pay attention to the saturated fat %. You don't ever want to eat more then 10% a day of your daily calorie intake from saturated fats. After 10% they become harmful to you.

Oh, I see "critterville" is on the right track ;-) they said about the same as I did lol. There answer is good too.

Answer 3

Too much protein can be very hard on the system and if you are eating enough legumes, nuts and tofu you should be fine. Check out MyPyramid.gov for guidelines based on you age, height and weight -you will also get a breakdown of the foods you should be eating and at what amounts. To prove to your parents and yourself you are getting the right balance-keep a food journal. Write down all the things you eat including snacks and beverages for 7-10 days then show it along with the pyramid information so they know you take your health seriously and this is more than a "trend" - you mean it. When you go for a check up let your Dr know you are a veg, show them your food journal and ask them if you need any supplements and if they say you are OK ask them to reassure your parents. When a young person changes their diet so dramatically parents worry they won't ge the right nutrients to grow healthy and strong. Just take a few steps to assure them and all will be well. Good Luck!

Answer 4

High protein does not mean quality protein, if this was the case all bodybuilders would eat a ton of plant foods for protein due to it being cheaper/denser in nutrition. Typical protein sources that are of good quality in the bodybuilding community are -eggs -milk especially -cottage cheese -lentils -various kinds of meat but mainly fish/chicken due to their costs & high protein content -Quinoa -& lastly a protein supplement if they are finding it hard to reach protein needs or are wanting to save some money.

Answer 5

Beans often called legumes, come in a large variety and contain high proteins. Another source of good protein is in nuts and grains. You must remember though the concentration of proteins often changes with cooking these products so be aware of how and what you eat in amounts that provide maximum protein.

Answer 6

Non-meat proteinsare incomplete proteins. They do not have every amino acid you need for your body.

What smart vegetarians do is eat a mix of vegetables whose proteins complement each other so that the final effect is that you have every amino acid you need from that mixture.

Take a look at what is found as combos in Indian cooking or Mexican cooking to see some of those foods that cover it when eaten together.

Answer 7

Eggs and Dairy:
Egg, large - 6 grams protein
Milk, 1 cup - 8 grams
Cottage cheese, ½ cup - 15 grams
Yogurt, 1 cup – usually 8-12 grams, check label
Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
Hard cheeses (Parmesan) – 10 grams per oz

Beans (including soy):
Tofu, ½ cup 20 grams protein
Tofu, 1 oz, 2.3 grams
Soy milk, 1 cup - 6 -10 grams
Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
Soy beans, ½ cup cooked – 14 grams protein
Split peas, ½ cup cooked – 8 grams

Nuts and Seeds:
Peanut butter, 2 Tablespoons - 8 grams protein
Almonds, ¼ cup – 8 grams
Peanuts, ¼ cup – 9 grams
Cashews, ¼ cup – 5 grams
Pecans, ¼ cup – 2.5 grams
Sunflower seeds, ¼ cup – 6 grams
Pumpkin seeds, ¼ cup – 19 grams
Flax seeds – ¼ cup – 8 grams

Answer 8

Most people get too much protein. In fact, protein deficiency is unheard of in industrialized countries unless someone is anorexic (i.e., not eating enough food). So you really, really do NOT need to worry about getting enough protein as long as you are eating a balanced diet and as long as you are taking in enough food.

But to ease your parents' concerns, here are some excellent sources of protein:

soy products (tofu, tempeh, soy milk)
seitan (wheat gluten, a.k.a. wheat meat)
beans
nuts and nut butters (watch out, though, because they can be high in fat)
quinoa, pronounced "Keen-wa" (a South American grain)

Answer 9

Hello,
I am researching this same question myself. My sons twins 10 and youngest 7 have informed me that they no longer want to eat flesh. I completely support them in this, and I even plan to join them. the punch line is that my husband is a livestock advisor and I grew up raising sheep and cattle for meat. So, I can totally sympathize with your parents concern and maybe even a little fear of this life choice.
Ok so to answer your question. If you eat dairy and eggs. You can get unfertilized eggs. Then yogurt, cheese, and all kinds of egg products are out their for you. If dairy is out there are still lost of high protein foods out there including a grain called Quinoa. You can get this at the health food store and just throw a bit into your soups, or even prepare it like cream of wheat it has tons of protein. A lot of the breakfast cereals made by OPTIMUM are loaded with protein . as much as 16 g when the average breakfast cereal has about 3 to 5 grams. Soy products like Tofu are a great source of protein. Soft tofu is good blended into smoothies or even cooked like you'd cook scrambled eggs. Tofu is very bland so add lots of flavors and seasonings. Firm tofu is great chopped and added to dishes like stirfry. Their a lot of meat replacements products that I've found, like Foturkey and garden burgers, They're usually in the dairy/egg section of the grocery store. Bocu burgers come frozen and are really great. I love them and they are made with soy so they have a lot of protein.
I suggest you talk to a nutritionalist. Maybe even through your school. Or doctor. It would be great if your parents could join you at the meeting. It is really important that you get the right balance of nutrients and minerals.
Look for cooking classes geared to vegetarians. I found a great resurce is the Seventh Day Adventist church in my town. I am not a member at all, but the people who belong to the church are mostly vegetarians and very happy to help out. Keep getting information, protein is part of the puzzle, but their also essential fatty acids that are important to the body and growth. so again find a nutritionalist. If you are a teen and growing you need to make sure to get enough calories and the right combination of nutritional foods to help you grow now and keep you healthy when you get to be old say like we parents :O) !

Cook boos are a big help too. A great cook book for vegetarians is The MooseWood cookbook. Your parents will probably really like a lot of the dishes. Be careful not to take advise from just any one or to go off on any diets taht say tell you to just eat fruit all day.
If it seems extreme it probably is.
Take Care and be healthy

Answer 10

protein can come from various things. Eggs are a good source of protein but also high in choletorol(im bad at spelling). Most dairy is high in protein, including milk and cheese. However if you are vegan then beans are a good source of protein.
Hope I helped.