How can i get more protein?!
How can i get more protein?
i am a vegetarian...i don't eat fish or chicken or eggs but i do eat other dairy products...what are some protein sources that aren't high in fat?
Answers:
PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas
PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice
VEGETABLE PROTEIN: 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
PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
One excellent ingredient to look for is hemp seed protein. Hemp seed is an nutritious dietary source of easily digestible gluten-free protein. It provides a well-balanced array of all the amino acids, including 34.6 grams of protein for each 100 grams. The fatty acid profile of the hemp seed is extremely beneficial, containing omega-6 and omega-3 fatty acids in a virtually ideal ratio. Other beneficial aspects of hemp seed include a strongly favorable unsaturated-to-saturated fat ratio; a high content of antioxidants; and a wide variety of vitamins and minerals.
Source(s):
http://www.happycow.net/vegetarian_prote...
soy beans and lima beans
Eat beans, yogurt and cheeses. Milk too, and nuts.
beans
Beans beans beans but you need grain products to make complex protiens. WHERES THE BEEF!!!
Soy products
- soymilk
- tofu
- tofurkey
- beans
All soy products are low in fat and are good sources of protein.
Body weight (in pounds) X 0.36 = recommended protein intake
Aim for 5 or more servings of grains each day. This may include 1/2 cup of hot cereal, 1 oz. of dry cereal, or 1 slice of bread. Each serving contains roughly 3 grams of protein.
Aim for 3 or more servings of vegetables each day. This may include 1 cup of raw vegetables, 1/2 cup of cooked vegetables, or 1/2 cup of vegetable juice. Each serving contains about 2 grams of protein.
Aim for 2 to 3 servings of legumes each day. This may include 1/2 cup of cooked beans, 4 oz. of tofu or tempeh, 8 oz. of soymilk, and 1 oz. of nuts. Protein content can vary significantly, particularly with soy and rice milks, so be sure to check labels. Each serving may contain about 4 grams to 10 grams of protein. Meat analogues and substitutes are also great sources of protein that can be added to your daily diet.
If you buy a good protein mix to make smoothies in the morning is another way to get more protein.
1 serving of protein
1 cup of yogurt, ? cup of cottage cheese, 1 ounce of cheese, 1 large egg, 2 ounces of smoked salmon, 1 cup of milk or soy milk, 2 tablespoons (T) of peanut butter, or ? cup of nuts or seeds
Wholegrain bread and cereal foods (such as breakfast cereal or pasta)
Dairy or soy products
Lentils, dried beans and peas (ready-to-use products are available)
Tofu, tempeh, textured vegetable (or soy) protein, and ready-made nut, soy or wheat-derived alternatives.
Raw whole milk from grass-fed cows.
Fat is not the enemy. It is unrefined carbs that the body stores as fat when it has been deprived of fat.
Ummm, do you wear leather?
Dairy products are full of protein. Even skim milk and low fat yogurt. Tofu, nuts, beans, quinoa, lentils, pasta, veggie meat substitues have a good amount of protein.
You can also start your day by making a protein shake or have it as a mid afternoon snack.
You can mix vanilla rice protein with Soya milk, fresh or frozen fruits and you will get about 20 grams of protein which is almost half the daily protein requirement for a woman. It is not high in fat either. Less than 300 calories.
http://www.nutribiotic.com/riceprotein.h...
www.theveggietable.com
You find all the information about vegetarian nutrition there
beans is the word baby
BEANS!!!
And tofu.
And other legumes like nuts.
According to this article ( from http://www.baaiidu.com/cheddar-cheese.ph... ) Besides of its protein content, cheddar is also a good source of vitamin B12 and therefore recommendable for vegetarians. Read more here http://www.baaiidu.com/cheddar-cheese.ph...
Another article : http://www.baaiidu.com/peanut-butter-and...
Hope this helps.
Please eat more of pulses ,dals,salads,ggreen and leafy veggies to get more proteins.
- Sarath.
Tofu, Tempeh, Kidney Beans, Chickpeas, Dals, Cheese, milk.
Suggested Recipies.
Stir Fried Tofu with mixed vegetables. (Chinese,)
Sayur Lodeh (Indonesian Curry, using tofu n other vege. Use low fat milk instead of coconut milk).
Tofu Sushi (Japanese. Seeweed does wonders for your skin)
Tempeh Kering (Indonesian)
Rajma (Indian, Using Kidney beans)
Hummus (Middle east, using chickpeas)
Chole (Indian, using chickpeas)
Dals (Indian, alot of variety, provided you like indian food).
Nachos (Mexican, using cheese, salsa and corn backed nachos are low fat, so u can opt for low fat cheese.
Hope this was helpful. I've been a vegetarian for 2 years and am always looking out for new, healthier and interesting dishes.
anything that related to beans and nuts.
avoid baked,canned beans and nuts it'll increase their fat.
so eat fresh beans and nuts. it'll help you to gain your protein needs.
good luck!
dark green leafy vegetables. beans. whole grain rice. nuts. seeds.
Beans, legumes, lentils. You would be surprised as many of these have the same amount of protein as meat. And don't worry, protein deficiencies are unknown. It's mostly just hype. You will be fine.