Any help from vegans and vegetarians. How do you get your protein (pescatarians and other non meat eaters are not excluded, because you're awesome)?

Question

I've been tracking my diet out of curious on how healthy it truly is. Needless to say, I'm having issues in the meat department. I need more protein in my diet, but I usually meet or exceed how much actual meat I should have each day. My fat content is also contributes to much to my caloric intake. Needles to say it's time to talk to the experts on reduced meat diets.

What foods do you eat that are rich in protein that have a low fat contribution?

Btw? I love my meat and all my meat lovers out there I won't stop eating it. Still please don't attack everyone on hear. Being a vegetarian is actually a lot healthier than meat lovers.

DodgersGM · Accepted Answer

Fermented soy products (tempeh, fermented tofu) will carry high levels of protein while also mitigating most (if not all) of the concerns over the phytoestrogens that are present. Go organic with those whenever possible to avoid the GMO soy.

As others have stated, you can also create complete proteins from plant sources. Brown rice combined with legumes (beans, lentils, etc.) will create a complete protein, as will nut butters combined with whole wheat breads (you want to see the package say *100%* whole wheat/grain--without the 100%, you're not ensured to get all of the available nutrients there).

Also keep in mind that too high a protein consumption can actually be linked to osteoporosis and kidney disease, so this idea that you must consume tons of protein can also be very dangerous. Additionally, Nutrition is essentially still in it's infancy stages in MANY ways, which is why there is so much conflicting information out there. If your body feels good and you're healthy right now, then I wouldn't recommend too many dramatic changes.

Stick to eating as many whole foods as possible, with most of them being plant-based, and don't eat too much or too little.

kheserthorpe · Accepted Answer

I find it hard to know how you're eating so much meat you need to reduce it while being low in protein. This sounds odd.

I make smoothies from egg whites (from carton), plain greek yogurt, and fruit. That has a lot. Note greek yogurt has much more protein than regular yogurt.

Legumes can have some protein, though not complete protein. Lentils as noted somewhere are significantly higher than most.

There is protein in things like quinoa, but tbh it's pretty low compared to animal sources of protein.

Really, I do not think being a vegetarian is healthier. We are omnivores. Many vegetarians have traditionally been healthier because they ate less fast food and processed food. But its that, not the lack of meat eating, more than anything that they benefitted from.

palomajoa · Accepted Answer

I've been vegetarian for 4 years, but never left eggs and dairy, so is not that difficult because of that. Also consume soy, and whole grain. And the best you can do is mix legumes with cereal, that way you build a complete aminoacid (protein). But of course, you shouldn't abuse eating too much carbs, otherwise, you will end up gaining weight.
Try to always eat in your meals some protein source, if dairy only non-fat or skim, and if there are cereals or some kind of protein source with high carb content, try not to abuse.

Lalaxoxo_soso · Accepted Answer

Just by eating vegetables and fruits and some tofu you can get all the protein you need really. The protein received from meat is actually much harder for the body to digest and unhealthy at a certain rate depending on your body.

BertMacklinFBI · Answer

im no vegan but protein shakes, nuts, and soy products.

front2back · Answer

They usually get it from soy, rice, whey and casein protein. Vegetarians can still get a good amount of protein intake, especially with whey and casein, but they have to work much harder than someone who eats meat (1 grilled chicken breast = 30g of protein). Soy (tofu) also isn't the best protein in large amounts if you have a penis, since it constains feminine hormones. Most protein intake should come from a diet, not shakes and substitutes. This makes it difficult for vegetarians since only so many non-meat foods contain a good amount of protein (or they have to be ingested by the truck load).

For weight lifters like me who need LOTS of protein (I need 100+ grams a day), we usually stick with the omnivore route since it's easiest, but stick with leans meats like chicken, turkey, and fish so that we don't get unhealthy (pork and steak aren't that great).

DanAG · Answer

Look into hummus. Also look into legumes and various types of grains. Make sure you combine different sources of protein to get the right mix of amino acids. With a vegetarian diet, combining different protein sources is important.

Prof_Don · Answer

In terms of a supplement, soy protein is highly recommended. Lots of estrogenic benefits for women. :)

If you're talking about plant sources of proteins... tofu / tempeh, as well as lentils, have the highest concentration of protein per serving.

Also... a very underrated source of plant protein is whole wheat grain products. Look at the nutrition label for these foods, and u will be pleasantly surprised! :-D

JackKerouac77 · Answer

You will find this a helpful start: I love Quinoa and and hummus!

p0rtis26 · Answer

Vegetables especially leafy greens, beans and rice and then add some nuts, eggs, cottage cheese. Protein in my opinion is not needed in excess unless you are wanting to build muscle. Too much protein is hard on your kidneys.

wankiam · Answer

quorn is the answer for vegetarian or vegan. dairy and eggs if vegetarian or pulses if vegan along with soya milk. i have been vegetarian over 30 years

Anonymous · Answer

Because there are proteins in plants. Where do you think cows and chickens get it from? Been to the doctor recently (for other reasons) and my protein is just fine. People just wrongly associate meat with protein and believe that without meat then protein doesn't exist. You'll be fine

chocolatedragon · Answer

Protein sources -Peanut butter -Cheese  -Milk -Yogurt -Eggs -Protein shakes ( can also make protein pancakes, cakes and brownies with it too) -Beans

Theguyoverthere · Answer

Peas are a great source of protein.  I think 1 cup is around 7.9g of protein along with carbs fiber, potassium and other micronutrients.

psychedelic_paprika · Answer

Sunflower Seeds, Lentils, Black Beans, etc Wheat Gluten (Seitan) also has big heaps of protein.

albundyfan · Answer

Hemp seed is an excellent source of protein. 11 grams per serving. It also has some essential fatty acids. I add it to my blended vegetable drinks.

SnowHearth · Answer

Never heard the word "pescatarian," I am a piscitarian, and there are also pescetarians.

abundantlyrich · Answer

Baked beans and other type of beans

rthomas43 · Answer

Eggs? Filler.

Error_204 · Answer

Rice, beans, etc.

maiez · Answer

quinoa and tofu eww

Any help from vegans and vegetarians. How do you get your protein (pescatarians and other non meat eaters are not excluded, because you're awesome)?

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