What are great sources of protein for someone who doesn't eat much meat?!
Answers: I'm on a diet and I'm not getting enough protein. Most nuts are kind of fatty and I don't eat beef or pork. What should i do?
Here are the highest plant sources of protein:
1 cup of firm tofu - 40 g(rams)
1 cup cooked tempeh - 30 g
1 cup cooked soybeans - 29 g
1 cup cooked Seitan (wheat gluten) - 20 g
1 cup cooked TVP (Textured vegetable protein) - 16 g
1 cup cooked lentils - 18 g
1 cup pinto beans - 15 g
1 cup black beans - 15 g
1 cup cooked chickpeas - 15 g
More proteins:
Legumes/Beans: Garbanzo beans (Chickpeas), Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas, Baked beans, Pinto beans, Adzuki, Anasazi, Black-eyed peas, Cannellini, Cranberry beans, Fava beans, Mung beans, Pink beans
Grains: Amaranth, Barley, Cornmeal, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Bulgur, Whole wheat bread, Wheat germ, Wheat, hard red, Wild rice, Quinoa, Spelt, Teff, Triticale, Whole wheat berries, Whole wheat couscous
Vegtables: Raw seaweed, Raw spirulina, 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, Potato
Fruits: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon
Nuts & seeds: Almonds, Cashews, Soynuts, Brazil nuts, Hazelnuts, Pistachios, Macadamia nuts, Pecans, Walnuts, Filberts, Hemp Seeds, Peanuts, Flax seeds, Pumpkin seeds, Sesame seeds, Sunflower seeds
Other: Almond butter, Peanut butter, Soymilk, Rice milk, Almond milk, Hemp milk, Oat Milk, Meat substitutes (such as Boca, Gardenburger, Tofurkey, Lightlife, Morningstar, Yves, etc)
lots of different kinds of beans, soy products, fake meats, cheese/milk
tofu, beans, eggs
Collard greens, tofu, soybeans, chicken, soyburger, skim milk cheeses, other vegetarian meat substitutes.
I'm a semi-vegetarian (I don't eat red meat) and I take my protein from nuts, cheese, cereal/bars, chicken and some pasta. I like tofu, but I'm the only one in my house to eat it and it rottens after a few days. I suggest you eat veggie meat (MorningStar Farms is a good food line, especially their corn dogs), nuts (don't eat a lot and be careful with those with high sodium and fat), protein bars (also be careful), egg/substitute and beans. You should also try soy milk (if the taste is bad add some ice, whey protein and Ovaltine or strawberries and blend to make a smoothie).
I heard women aged 19–70 need to consume 46 grams of protein per day. So if you can't manage to consume protein each day, consult your doctor/nutrionist for solutions better than mine that fit to your lifestyle. Oh and avoid protein suplements or anything similar, they might unstabalize your metabolism.
On a diet? If vegetarian, then egg whites omeletes are your best bet! They give you all the protein, while the yolk contains all the fats of the egg. If you are vegan, then quinoa is your best bet as it is the highest protein grain so far. Cook it up and use it like any other whole grain :breakfast with fruit, and with vegetables for lunch or dinner.
Nuts are very healthy and you need to be informed about fat and not scared of it as without it you would be dead. There are different types of fat and they are not all detrimental to your weight or health.
Tofu
Nuts
Beans
Eggs
will have the highest content of protein. I would also recommend looking around for the latest information on protein intake requirements as most of us get our information from outdated sources that greatly over emphasized the importance of high protein.
Not a Dr. or Dietitian
See if you can find some sources for "protein combinations" -- the most famous is whole grains and beans.
There are a lot of combos that combine together to make complete protiens.
Yogart & potato is one (plain yogart and salsa works well on baked potato).
Don't be too radical with your diet, though. You should aim to lose 4 pounds per month, and do it by eating in ways you can live with for the rest of your life.
We we do need SOME oil and fat.
There's also boneless, skinless poultry.
And cheese, of course. Mozzerella is relatively low-fat.
Fish is another great source, but don't overdo, as we've been polluting water for a long time now.
Excluding nuts, here are some high-protein vegetarian foods: black beans, brown rice, faux meats, garbanzo beans (chickpeas), kidney beans, lentils, lima beans, pinto beans, seitan, soybeans, soymilk, sunflower seeds, textured vegetable protein (TVP), and tofu. Hope this helps.