How do I get protein as a vegetarian/vegan?!
How do I get protein as a vegetarian/vegan?
I'm already a vegetarian, but my mom keeps saying I need more protein, and I'm thinking about going vegan. Any suggestions on how to get protein?
Answers:
There is a really nice way to get more protein and it is 100% Vegan. You can get a fluffy soy protein powder make some drinks or you can make some seitan 1 serving = Protein 75% of daily recommended intake and it goes well with anything and it tastes great.
Seitan
You will need: Most ingredients can be bought at your friendly neighbourhood Safeway or Health Food Store.
Chick 'n Flavor
(Part 1)
1 1/2 cups Vital Wheat Gluten
3/4 - 1 cup water
2 tbsp Vegetable Oil
1 tsp ginger
1 tsp garlic Powder
1/2 tsp Salt
(Part 2)
4 Cups water
3 tbsp Vegetable oil
1 square vegetable bullion or broth
1 tsp garlic powder
1 tsp onion powder (optional)
1 tsp ginger
(Part 1 instructions)
Mix all dry ingredients together - prepare vegetable oil and water. Mix wet ingredients preferably with a large wooden spoon; the finished product should be sticky and elastic. Kead dough for 5 minutes - let stand for another 5.
Now if you prefer chick' n strips add less water but make sure you Knead the dough a little longer and roll out with rolling pin; cut into strips. For tender softer chick 'n flavored seitan add more water.
(Part 2 Instructions)
Combine all ingredients in sauce pan bring to a simmer... add finished seitan (part 1) and simmer for about 20 minutes.
Once cooked you may want to add to your favorite recipes that call for meat.. very delicious :) For wheat strips aka beefy lol substitute onion soup mix and some dark soy sauce.
Also the seitan once cooked can be ground up with the blender to substitute ground in recipes. Another way to make ground is to purchase TSP textured soy protein - and mix it with onion soup mix or soy sauce or add a mixture of ground seitan with TSP.
Also to further answer your question - you can also eat more dried beans (black,kidney, soy and refried) and tofu.
Source(s):
Vegetarian and Vegan cook; please feel free to email me anytime with your questions.
Beans and nuts.
Vegetarian- Beans, nuts, eggs, tofu, and dairy products.
Vegan- Beans, nuts, and soy products.
Go to GNC and buy whey protein and drink it.
lentils
Egg
Milk
Tofu
The recommendation for protein for adult males vegans is around 56-70 grams per day; for adult female vegans it is around 46-58 grams per day
Tempeh 1 cup =41
Seitan 3 ounces =31
Soybeans, cooked 1 cup =29
Lentils, cooked 1 cup =18
Black beans, cooked 1 cup =15
Kidney beans, cooked 1 cup =13
Veggie burger 1 patty =13
Chickpeas, cooked 1 cup =12
Veggie baked beans 1 cup =12
Pinto beans, cooked 1 cup =12
Black-eyed peas, cooked 1 cup =11
Tofu, firm 4 ounces =11
Lima beans, cooked 1 cup =10
Quinoa, cooked 1 cup =9
Tofu, regular 4 ounces =9
Bagel 1 med.(3 oz) =9
Peas, cooked 1 cup =9
Textured Vegetable Protein (TVP), cooked 1/2 cup =8
Peanut butter 2 Tbsp =8
Veggie dog 1 link =8
Spaghetti, cooked 1 cup =8
Almonds 1/4 cup =8
Soy milk, commercial, plain 1 cup =7
Soy yogurt, plain 6 ounces =6
Bulgur, cooked 1 cup =6
Sunflower seeds 1/4 cup =6
Whole wheat bread 2 slices =5
Cashews 1/4 cup =5
Almond butter 2 Tbsp =5
Brown rice, cooked 1 cup =5
Spinach, cooked 1 cup =5
Broccoli, cooked 1 cup =4
Potato 1 med.(6 oz) =4
Hi -
I've been through this discussion with my better half for some time because he doesn't get all of his protein. If you want to continue as a vegetarian, there are several options for protein consumption: nuts, seeds, legumes of any sort, cereal, etc. If you're considering going vegan, it will be a bit harder since all dairy products will be off limits.
The idea is to combine different protein sources to meet your requirement. I've included a link to a great website that provides a good description of how much you need based on your age and sex as well as some detailed data on what foods have higher amounts of protein.
Best wishes!
Nuts, beans, and tofu have alot of protein. Vegan veggie patties are designed to fill your needs. If you like cereal go for Rice Dream or soymilk it has protein and calcium. When you're at the store compare the grams of protein on the label of the foods you like. If you're going vegan you have to eat healthy foods and specially designed vegan foods to get enough protein. Eat whole grain bread with peanut butter for a protein fix. A proper vegan diet can be very healthy.
You probably already know about eating soy products such as TOFU and Edamame (green soybeans) or even adding soy milk to your diet. Have you considered adding Barley Grass and Spirulina (a blue green algae) mixed with say a smoothie to your diet? While on it's own spirulina is definitely an acquired taste, if you put it into a protein shake (and it is a natural source of vegetable protein and the chlorophyll is very good for you with other valuable nutritional elements) especially a smoothie with banana and organic yogurt (OK if you are a TRUE vegan you may wish to leave out the yogurt but many vegetarians will make this concession) and some fruit definitely is a great pick me up.
I also enjoy the powdered "greens" mixed with vegetable juice drinks made in a home juicer (I really like celery, carrot, parsley, garlic and red beets with the green stuff) as a breakfast drink. You, again, may prefer the fruit based types.
Hope that this helps, enjoy the drink suggestions.
eat meat
so many people ask this question, you should have noticed when typing your answer. would save u points. kkk
Proteins: Body's protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include' large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.
ADVANTAGES OF VEGETARIAN DIET:
More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.
1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.
" Source: Seventh day Adventists study
2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.
3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.
4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.
5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to obesity.
CONLUSION:
When activists like M.K. Gandhi, sports personalities like Martina Novratilova & Carl Lewis, beauties like Brooke Shields & Kate Winslet, physists like Edison, Albert Einstein & A. P. J. Abdul Kalam, religious leaders & mystics like Jesus & Osho can be legendaries in there respective fields taking the advantage of being vegetarian, Is'nt it more prudent on our part to switch over to vegetarianism & enjoy better quality & longevity of life.
more at my web page at http://jainism.co.nr
a lot of other foods have protein besides meat. Try eating tofu, Soy milk, nuts and beans!....i've always wanted to go vegan for while...
dudeeeeeeeeeee me too! more beans & nuts. yogurt etc. but not if vegan
I'll say it like this: Dont believe the hype. People be trippin'. Just brush them haters off.
Translation: Protien is not really a problem. Human beings are not meant to eat their fellow earthlings, which means you don't have to try and make up for what you're missing by not consuming the animals we're supposed to be watching over.
Folks are afraid of change. That "you need the protien" thing isn't even a legitimate argument. But to humor your mother, beans- especially navy beans- are high in protien, along with other nutrients.
Vegans can get lots of protein from:
-peanut butter
-baked beans
-soy milk
-soy burgers
Couple of good answers above from: abnafa and princessfly11.
The protein "problem" is a HUGE myth. People thrive on this and it is so funny because the average american gets too much protein! When your belly starts to get huge and round as if you are pregnant ...(like the unfortunate in other countries)...then I would worry about if your getting enough protein. Which as long as your eating - will never be an issue.
Protein is made up of amino acids...ALL ----ALL foods contain amino acids. Thats right a strawberry even has it. Now not as much as other foods but you get the idea. As long as you are eating a healthy diet you do NOT have to worry about your protein.
Check out on some great podcasts (this issue is covered along with many great others).
www.podango.com
Search protein and select protein myth- these podcasts are the best!
Sunrider- NuPlus, Spirulina, Sunbar, VitaShake.
Rawfoods-Nuts, seeds, green leafy vegetables, avacados
You should go raw-vegan because cooking kills the life force and nutrtional content.
Contact me for more Sunrider info.