What meals can I eat with Protein, if I'm vegetarian?!

Ignore Daisy, she knows nothing about veg*an nutrition.

Complete sources of protein: Quinoa, amaranth, buckwheat, hemp, tempeh, edamame, spirulina
Other good sources: Legumes (beans, lentils, peas, peanuts), leafy green vegetables (you are getting protein in the form of amino acids), kelp, sweet potatoes, nuts, seeds, whole grains

You don't even have to worry about what your protein requirement is daily, as long as you're eating a varied plant-based diet and meeting your calorie needs daily. You will be eating complete proteins without even trying.

Here is the Complementary Protein Myth DEBUNKED: http://www.diseaseproof.com/archives/die…

Those who suffer from protein deficiency (Kwashiorkor) live in third world countries; those who suffer from kidney and liver damage are consuming too much animal protein (countries like the USA).

And since you're a lacto-ovo vegetarian, you also have eggs, cheese, milk, yogurt.

Fish is not vegetarian... it's pescetarian... but don't get caught up with the labels and eat what you want and what feels right to you.

Delicious veg*an recipes on this website: http://www.your-vegetarian-kitchen.com/

Vegetarians don't eat meat. Fish is meat. You are a pescetarian, not a vegetarian if the only meat you eat is fish.

Beans (legumes, actually) are a vegetarian's best source of protein. protein is made up of amino acids. Meat (including fish), eggs, dairy contain all the different amino acids needed for complete protein. Most veggies only contain some of those amino acids (or weak versions). You need to eat a wide variety of veggies every day (not necessarily every meal) so your body can combine them into the complete protein it needs. The thing about legumes is that they are about the only veggie that contains lysine, one of those amino acids. You need to eat at least one serving of them, three is better, every day or you won't get the protein you need.

vegweb.com has tons of veg*n recipes. Pick out a few bean, pea, legume based recipes and try them. Some of them can be cooked over the weekend and warmed up during the week. Yum. Sounds like a wonderful change from fish, huh?

http://www.mayoclinic.com/health/legumes…

It's important to pay attention to what comes along with the protein in your food choices. Vegetable sources of protein, such as (legumes) beans, nuts, and whole grains, are excellent choices, and they offer healthy fiber, vitamins, and minerals. Nuts are also a great source of healthy fat.

Also, refrain from eating dairy. Dairy does more harm than good to your health. Also, in clinical, longitudinal, retrospective, and cross-sectional studies, neither increased consumption of dairy products, specifically, nor total dietary calcium consumption has shown even a modestly consistent benefit for child or young adult bone health.

The current recommendations by National Academy of Sciences that people ages 19 to 50 consume 1,000 milligrams of calcium per day and that those age 50 or over get 1,200 milligrams per day are based on very short-term studies, and are likely to be higher than what people really need. To this day, there's no good evidence that consuming more than one serving of milk per day in addition to a reasonable diet (which typically provides about 300 milligrams of calcium per day from nondairy sources) will reduce fracture risk. Because of unresolved concerns about the risk of ovarian and prostate cancer, it may be prudent to avoid higher intakes of dairy products.

American adults do not need as much calcium as is currently recommended. For example, in countries such as India, Japan, and Peru where average daily calcium intake is as low as 300 milligrams per day (less than a third of the U.S. recommendation for adults, ages 19 to 50), the incidence of bone fractures is quite low. Of course, these countries differ in other important bone-health factors as well—such as level of physical activity and amount of sunlight—which could account for their low fracture rates.
But the maximum-calcium-retention studies are short term and therefore have important limitations. To detect how the body adapts to different calcium intakes over a long period of time—and to get the big picture of overall bone strength—requires studies of longer duration.

The results from such long-term studies may be surprising to some. While they do not question the importance of calcium in maximizing bone strength, they cast doubt on the value of consuming the large amounts currently recommended for adults.

In particular, these studies suggest that high calcium intake doesn't actually appear to lower a person's risk for osteoporosis.


http://www.ncbi.nlm.nih.gov/pubmed/92241…
http://www.ncbi.nlm.nih.gov/pubmed/15741…

http://www.hsph.harvard.edu/nutritionsou…

These are some of my staples (Some of them are fish, but perhaps these recipes differ from yours ?):

Stir fry. Heat a little oil in a wok or frying pan and fast fry some vegetables (Whatever you have in the fridge plus ginger and garlic if you like) and toss in some prawns or chick peas or Edemame beans or sprouting beans, then add a sachet of 'stir fry' sauce from the supermarket (Chinese or Thai themed) and cook for another couple of minutes.

Herby Tuna. Gather together good handful of fresh herbs (basil, parsley, chives, coriander, etc) and a couple of handfuls of salad leaves. Pan fry the fish. Serve on top pf the salad, sprinkled with lots of lime juice and some chopped fresh chilli. Serve with bread or potatoes.

'Spanish' omlette. Peel and slice some potatoes and boil or steam until they are just cooked. Beat up some eggs (I use 2 per person) and mix with some grated cheese and some peas. Put the paotatoes into a heated frying pan and pour the egg mixture into a frying pan. Mix around gently to distribute the heat, until it is startingt to set. Fry gently until the bottom half is cooked and then finish cooking gently under the grill.

Salmon pouches. Prepare a piece of tin foil (About A4). bringing the sides up a little to make a little bowl shape. Pour a little Olive oil into the bottom. Put a portion of green beans into the bottom of the foil, with some olives. Put the Salmon on top and sprinkle on some dried chillies and lots of lemon juice. Close parcel and cook in the oven for about 25 minutes.

Make a curry using Chick Peas instead of meat or prawns.

Fry Haloumi slices and serve with a little lime juice and fresh coriander and serve with salad.

Make a quick egg fried rice supper by frying together left over rice in sesame oil, with onion, small chunks of butternut squash, peas, carrots - whatever. When almost ready, push the rice to the side of the frying pan and pour one or two beaten eggs into the empty side, pushing it around occasionally to break it up as it cooks. Mix it all together and serve.

Eggs. Cheese. Beans. Lentils. Legumes.

Fish = meat

Sorry.

All whole foods have protein in some amount. Eggs, dairy, soy products, beans, hemp, and spinach are a few good sources I know of.

Focus on meals with eggs and cheese as ingredients. Also, beans in combination with rice.

If you eat fish, you are not a vegetarian.

Beans and many whole grains are high in protein