What is an easy way to eat all of your protein in a day if you are a vegetarian?!
Answers:
As is the case with meat-eaters, eating a wide variety of foods is the key to having a healthy, balanced diet!. This approach is particularly true for vegetarians because, apart from a few foods such as tofu, hempseed and 'grains' such as quinoa, most plant food proteins have a low content of one or more of the essential amino acids needed by the body (you can think of these as the building blocks of proteins)!. By eating a variety of plant proteins, you can optimise your protein intake!. The body is very clever at balancing complementary amino acid levels from various vegetables, cereals, pulses, nuts and seeds!.
What to eat every day
If all of this sounds like we're blinding you with science, here's a quick summary of what you need to eat every day if you're a vegetarian, from the Vegetarian Society:
4 or 5 servings of fruit and vegetables
3 or 4 servings of cereals/grains or potatoes
2 or 3 servings of pulses, nuts and seeds
2 servings of milk, cheese, eggs or soya products
a small amount of vegetable oil, margarine or butter
some yeast extract that has been fortified with vitamin B12
Find out more about nutrition!.
Find out how to make sure you get enough protein!.
Guide to vegetarian proteins
Here's a quick run-down of foods that are high in protein, as well as a few suggestions on how to make the most of them!.
Dairy products
Dairy: milk, buttermilk, condensed milk, evaporated milk, goats' milk, cream (single, double, whipping), crème fra?che, smetana, soured cream, yoghurt (plain, flavoured, Greek-style), butter, ghee, cheese
Dairy products are an important source of calcium as well as protein, but be careful not to overdo it on cheese by making sure you eat plenty of pulses too!. Vegetarian cheese - cheese made using a non-animal rennet - is now widely available, so look out for the words 'suitable for vegetarians' on the packet, the Vegetarian Society's logo - or ask if you're buying from a cheesemonger!.
Eggs
As well as hen eggs, look out for quail eggs, duck eggs, goose eggs, turkey eggs and gull eggs!. Many vegetarians who eat eggs will insist on free-range eggs!.
Grains, rice and cereals
Grains: Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous), amaranth, buckwheat, barley, farro, corn (or maize - sweetcorn, popcorn, polenta), millet, sorghum, oats, rye, quinoa, wild rice
Rice: white and brown rice, white and black sticky rice, white and brown long-grain rice, basmati rice, white short-grain rice (also known as pudding rice), Thai fragrant (or jasmine) rice, red rice (eg!. Camargue), Italian risotto rice (arborio, carnaroli, vialone nano), calasparra, Valencia (paella) rice
Grains and cereals go well beyond bread!. Find out more about grains and cereals and get creative in the kitchen!.
Nuts and seeds
Nuts: almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts
Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)
Linseeds (flax seeds) are a particularly good source of an essential fatty acid (called a-linolenic acid) that is important to proper nerve function and can help reduce the symptoms of arthritis and heart disease!.
Find out more about nuts and seeds!.
Pulses
Peas, beans, lentils
Use super-nutritious pulses - fresh, dried or canned - as the basis for a huge range of satisfying dishes!. Find out more about pulses!.
Soya products and mycoproteins
Miso, soya, tempeh, textured vegetable protein (TVP), tofu (beancurd) and mycoproteins
Products made from soya are incredibly versatile - as well as high in protein!. Find out more about soya and mycoproteins!.
Wheat protein
A useful ingredient for vegetarians and vegans is wheat protein, sometimes called seitan, which is derived from wheat gluten (the protein part of flour)!. The gluten is extracted from wheat and then processed to resemble meat!. It is more similar to meat in texture than either textured vegetable protein or mycoprotein and is used as a meat substitute in a range of foods!. It tastes like meat, too!. It is naturally low in fat and can be roasted, baked stir-fried, stewed or in sandwiches!. Look out for it in health food stores!.
http://www!.vegsoc!.org/cordonvert/recipes!.!.!. for recipes!.Www@FoodAQ@Com
What to eat every day
If all of this sounds like we're blinding you with science, here's a quick summary of what you need to eat every day if you're a vegetarian, from the Vegetarian Society:
4 or 5 servings of fruit and vegetables
3 or 4 servings of cereals/grains or potatoes
2 or 3 servings of pulses, nuts and seeds
2 servings of milk, cheese, eggs or soya products
a small amount of vegetable oil, margarine or butter
some yeast extract that has been fortified with vitamin B12
Find out more about nutrition!.
Find out how to make sure you get enough protein!.
Guide to vegetarian proteins
Here's a quick run-down of foods that are high in protein, as well as a few suggestions on how to make the most of them!.
Dairy products
Dairy: milk, buttermilk, condensed milk, evaporated milk, goats' milk, cream (single, double, whipping), crème fra?che, smetana, soured cream, yoghurt (plain, flavoured, Greek-style), butter, ghee, cheese
Dairy products are an important source of calcium as well as protein, but be careful not to overdo it on cheese by making sure you eat plenty of pulses too!. Vegetarian cheese - cheese made using a non-animal rennet - is now widely available, so look out for the words 'suitable for vegetarians' on the packet, the Vegetarian Society's logo - or ask if you're buying from a cheesemonger!.
Eggs
As well as hen eggs, look out for quail eggs, duck eggs, goose eggs, turkey eggs and gull eggs!. Many vegetarians who eat eggs will insist on free-range eggs!.
Grains, rice and cereals
Grains: Wheat (whole, cracked, bulgar, flakes, bran, germ, semolina, couscous), amaranth, buckwheat, barley, farro, corn (or maize - sweetcorn, popcorn, polenta), millet, sorghum, oats, rye, quinoa, wild rice
Rice: white and brown rice, white and black sticky rice, white and brown long-grain rice, basmati rice, white short-grain rice (also known as pudding rice), Thai fragrant (or jasmine) rice, red rice (eg!. Camargue), Italian risotto rice (arborio, carnaroli, vialone nano), calasparra, Valencia (paella) rice
Grains and cereals go well beyond bread!. Find out more about grains and cereals and get creative in the kitchen!.
Nuts and seeds
Nuts: almonds, brazil nuts, cashew nuts, coconuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, sweet chestnuts, walnuts
Seeds: poppy, pumpkin, sesame, sunflower, linseeds (flax seeds)
Linseeds (flax seeds) are a particularly good source of an essential fatty acid (called a-linolenic acid) that is important to proper nerve function and can help reduce the symptoms of arthritis and heart disease!.
Find out more about nuts and seeds!.
Pulses
Peas, beans, lentils
Use super-nutritious pulses - fresh, dried or canned - as the basis for a huge range of satisfying dishes!. Find out more about pulses!.
Soya products and mycoproteins
Miso, soya, tempeh, textured vegetable protein (TVP), tofu (beancurd) and mycoproteins
Products made from soya are incredibly versatile - as well as high in protein!. Find out more about soya and mycoproteins!.
Wheat protein
A useful ingredient for vegetarians and vegans is wheat protein, sometimes called seitan, which is derived from wheat gluten (the protein part of flour)!. The gluten is extracted from wheat and then processed to resemble meat!. It is more similar to meat in texture than either textured vegetable protein or mycoprotein and is used as a meat substitute in a range of foods!. It tastes like meat, too!. It is naturally low in fat and can be roasted, baked stir-fried, stewed or in sandwiches!. Look out for it in health food stores!.
http://www!.vegsoc!.org/cordonvert/recipes!.!.!. for recipes!.Www@FoodAQ@Com
Salutations,
I would recommend fresh Soybeans, you could steam them yourself, or buy them already out of the pod(which is not edible)they are delish with just a sprinkle of sea salt, and when eaten warm the remind me of peanuts!. and they have as much protein ounce per ounce as beef or chicken!. TVP is also a good item and easy to find!. many groceries also have faux meat products, which are made of soy or TVP, but look and sometimes taste like the meat they are ment to replace!. I hope this helps!. CheersWww@FoodAQ@Com
I would recommend fresh Soybeans, you could steam them yourself, or buy them already out of the pod(which is not edible)they are delish with just a sprinkle of sea salt, and when eaten warm the remind me of peanuts!. and they have as much protein ounce per ounce as beef or chicken!. TVP is also a good item and easy to find!. many groceries also have faux meat products, which are made of soy or TVP, but look and sometimes taste like the meat they are ment to replace!. I hope this helps!. CheersWww@FoodAQ@Com
An easy way!? Just eat a well balanced diet!. Most foods have protein in and it's almost unheard of for even vegetarians to be deficiant of it!. This obsession with protein has been etched into our minds by the meat industry!. If you have a balanced diet you should be fine!. Things that are especially high in proteing are wholegrain rice/pasta/bread/cereals, tofu, nuts, seeds, beans, TVP, soy!.Www@FoodAQ@Com
It's not very hard to get enough protein!. Something like this has plenty of protein without really trying!.
Breakfast: oatmeal with soymik and apple
Snack: a handful of nuts and a fruit of vegetable
Lunch: salad with baked tofu cubes
Dinner: Veggie tacos- tortillas, beans, rice, salsa, tomatoes, lettuce, cheese if you eat it!.Www@FoodAQ@Com
Breakfast: oatmeal with soymik and apple
Snack: a handful of nuts and a fruit of vegetable
Lunch: salad with baked tofu cubes
Dinner: Veggie tacos- tortillas, beans, rice, salsa, tomatoes, lettuce, cheese if you eat it!.Www@FoodAQ@Com
The World Health Organization recommends 25-35 grams of protein a day for healthy adults!. This is VERY easy to reach!.
I prefer to get my protein from beans and nuts!. But like I said, it's super easy to get the recommended amount!. Too much protein can actually strip your bones of calcium and cause damage to your kidneys!.Www@FoodAQ@Com
I prefer to get my protein from beans and nuts!. But like I said, it's super easy to get the recommended amount!. Too much protein can actually strip your bones of calcium and cause damage to your kidneys!.Www@FoodAQ@Com
Eat a varied diet!. All the protein you need can be found in many, many other foods!. For example, soy and its derivatives (like tofu, soymilk, etc!.) are often very high in protein!. Other sources are beans, peas, nuts, peanut butter, and foods made from vegetable proteins (chick'n, bac'n, Smart Dogs, Meatless Meatballs, etc!.)!.
Non-vegan options are dairy and eggs!.Www@FoodAQ@Com
Non-vegan options are dairy and eggs!.Www@FoodAQ@Com
Fluffy pretty much covered it :D
BREAKFAST: scrambled eggs, whole wheat toast and yogurt
LUNCH: cheese quesadilla with salsa and guacamole (sp!?)
DINNER: vegetarian spinach lasagna
BEVERAGES: juice, soy milk and try to stay away from soft drinks
SNACKS: fruit (apples, watermelon), veggies (carrots, celery) and nuts (cashews, peanuts)Www@FoodAQ@Com
BREAKFAST: scrambled eggs, whole wheat toast and yogurt
LUNCH: cheese quesadilla with salsa and guacamole (sp!?)
DINNER: vegetarian spinach lasagna
BEVERAGES: juice, soy milk and try to stay away from soft drinks
SNACKS: fruit (apples, watermelon), veggies (carrots, celery) and nuts (cashews, peanuts)Www@FoodAQ@Com
Bean burritos/burgers, snack on nuts like almonds/cashews, egg whites(if you like it), peanuts and other legumes, and even grains have protein!.Www@FoodAQ@Com
eat eggs and fish (if you believe in that)!.
otherwise; peanuts, peanutbutter, mustard, nutricious cereal!.Www@FoodAQ@Com
otherwise; peanuts, peanutbutter, mustard, nutricious cereal!.Www@FoodAQ@Com
In health class, they said for vegetarians beans and nuts have a lot of protein!. For dinner eat beans, and snack on peanuts or almonds I guess!.Www@FoodAQ@Com
Well if you are being lazy get some protein powder and buzz it up in a blender!. That should do it!.Www@FoodAQ@Com
there are many ways to get protein if you are a veggie!. the best food for protein is nuts!.Www@FoodAQ@Com
Peanut butter sandwich!. Muy delicioso!Www@FoodAQ@Com
tofu hot dogs are good put a little ketchup on them and you won't even notice the difference!.Www@FoodAQ@Com
i'm a vegatarian buy a vegatarain cook bookWww@FoodAQ@Com
Raw nuts like Almonds or Walnuts!. Beans, Tofu!.Www@FoodAQ@Com
baked beans on toast - wholemeal bread of course!Www@FoodAQ@Com