Vegan who needs more protein?!
Answers: I haven't been unhealthy, but to me it feels like I need more protein. Meat and eggs are out of the subject, so don't suggest them. I don't want my doctor trying to convince me to go back to an omnivore, because he doesn't know yet, and I'm only 13. I want to prove to people that we can be vegetarian/vegan and be as healthy and more healthy than them. Protein and calcium ideas?
You don't need 'more' protein, likely. Protein is in every living thing. Humans use amino acids to 'make' protein for our own use. If we consume while proteins, they are broken down first into amino acids, then distributed, stored, etc. and used as needed. Breaking down protein uses energy, minerals, to do this. Eating amino acids is far more efficient.
Calcium... again, calcium is found in most things. Really, as long as you are eating, you cannot go wrong. Especially if you are eating a healthy varied diet.
Try reading this:
http://www.bestbread.ca/QUICK_-_REFERENC...
Print it out, keep it on hand because you'll need it to defend yourself when everyone ask: Where do you get this from or that from and you are going to die or stop growing or whatever... just flip to the proper page and start reading it to them... eventually you'll have it memorized.
eggs, peanut butter, tofu, soy based products (soy meats), soy milks.
Just check out the healthy/ organic section at your local grocery store.
There is a brand called Veat, its BETTER than real meat!
nuts!! great sourse of protein for vegans. however they can be quite fatty so be careful not ot eat too many!!
eat nuts, but not the flavored ones, just dry roasted, they have protein
Eat eggs regularly,eat fruits drink milk regularly
Soy milk is a good source of protein.
peanut butter, any tofu and soy products. Also legumes (beans, lentils, etc.) try searching on line (google) - it is a great tool.
Table 1: Sample Menus Showing How Easy It Is To Meet Protein Needs
Protein (grams)
Breakfast: 1 cup Oatmeal 6
1 cup Soymilk 7
1 Bagel 9
--------------------------------------...
Lunch: 2 slices Whole Wheat Bread 5
1 cup Vegetarian Baked Beans 12
--------------------------------------...
Dinner: 5 oz firm Tofu 11
1 cup cooked Broccoli 4
1 cup cooked Brown Rice 5
2 Tbsp Almonds 4
--------------------------------------...
Snack: 2 Tbsp Peanut Butter 8
6 Crackers 2
TOTAL 73 grams
Protein Recommendation for Male Vegan [based on 0.8-1 gram of protein per kilogram body weight for 70 kilogram (154 pound) male] 56-70 grams
Breakfast: 2 slices Whole Wheat Toast 5
2 Tbsp Peanut Butter 8
--------------------------------------...
Lunch: 6 oz. Soy Yogurt 6
2 Tbsp Almonds 4
1 Baked Potato 4
--------------------------------------...
Dinner: 1 cup cooked Lentils 18
1 cup cooked Bulgur 6
--------------------------------------...
Snack: 1 cup Soymilk 7
TOTAL 58 grams
Protein Recommendation for Female Vegan [based on 0.8-1 gram of protein per kilogram body weight for 57.5 kilogram (126 pound) female] 46-58 grams
Additional food should be added to these menus to provide adequate calories and to meet requirements for nutrients besides protein.
hmmm my sister is a vegeterian... but not a vegan she eats quorn and her friend is a vegan she drinks soy milk i dont really no much bout all that
Try beans and peanut butter for protein. Broccoli is high in calcium.
There are tons of resources that answer your question -- cookbooks, websites, etc.
Also consider that vegans and vegetarians have to make sure to get enough Iron and vegans especially need to keep up their cholesterol. Taking a multivitamin can help too.
Eat more tofu!! You need loads of soya to get loads of protein. You can get bags of like minced soya and you can cook it however you want with like lentils etc. You could also drink soy milk which is rich in protien and calcium. There are a whole abundance of vegetables out there which you could stir fry and add tofu and voila you have a great meal! There are loads of quorn readymade meals too but these usually have egg in them. You could also take vitamin supplements but this is not a substitute for a varied diet. I'm 16 and vegetarian but not sure I could do vegan! Well good luck and kudos to you!
tofu, beans, bok choy, orange juice,...look up the protein and calcium vales of the different foods and see if they suit your needs...I also suggest taking a multi-vitamin daily to ensure you get all your essential nutrients as you are still very young and still growing. supplements are also a good idea.
Being a vegan, you will need to take Vitamin B12 supplements, as this vitamin is only found in animal source (meat, eggs, etc.) A good multi-vitamin should help. Be careful that you are getting proper nutrition, as you are in your growing, bone-forming years. My son (a teenager) hates dairy products, so I give him a calcium pill (with vitamin D) every day, on the advice of a doctor. Apparently, brocolli is also a good source of calcium. Leafy greens (spinach, romain lettuce) are essential vegetables for you. But for adequate protein, be sure to eat lots of legumes (beans, peanuts), and tofu (can be made made tasty with spices). But please be careful. If you don't get proper nutrition now, you risk osteoporosis when you are older (and at a younger age than most people). Make sure your parents know what you are doing, and consult a nutritionist for the best advice. Good luck!
All you really need to do is eat a variety of healthful foods, including plenty of fresh fruits and veggies, whole grains, beans and other legumes, nuts and seeds and you will be getting plenty of protein. Pick yourself up a good book on vegan nutrition like "Becoming Vegan" by Davis and Melina or "The Complete Idiot's Guide to Vegan Living." Both give you plenty of information on all nutrients that you, your parents or your doctor might be concerned about ("Becoming Vegan" is more in-depth, but might be a tough read for a 13 year old.) If you arm yourself with good information you can answer people's concerns and plan your meals to optimize your health as a vegan.
tofu...soy products...brownrice/bean combos..lots of dark leafy green vegetables...don't avoid dairy at your age, hon, as the calcium is very important for your bones-use organic fat fee yogurts,fat free milk......good luck
I'm a 13 year old vegetarian too !!!! For protein, I eat nuts and soy, or things like that. Also, if you do a lot of sports try something like protein bars, in your favorite flavor!!! Don't forget daily fruits and vegetables. Try mixing peanut butter or sugar with fruits to make them tastier. Dairty is also VERY high in protein, unless your lactose intolerant. Pasta is also good, and meanwhile try to subtly mix soy, portein mix, or tofu into your foods. It gets simpler and your doing something great!!!
I had this problem too. I turned vegan and I started to bruise very easily and didn't feel healthy. Make sure you are eating nuts, soy, beans, and grains and drinking soy milk and orange juice. If your diet consists of a variety of vegan foods then you are getting plenty of protein and calcium. Meat lovers will say your not but research it, you'll be fine! Good Luck I know it was difficult for me.
try cheese, milk, almonds and nuts, all of those are full of proteins, but beware cheese has lot of fats! ;)
Good Luck!
Lots of soya =)
I think its vegan?
I like it a lot more than meat.
Chicken and fish is the only meaty stuff I eat really.
make sure to eat a lot of peanuts, peanut butter and stuff likek that for protein. for calcium there are a lot of foods that u can get calcium from besides dairy products: broccoli, orange juice w/ calcium in it, a lot of vegetables have a lot of calcium. also to be sure maybe you should be taking a multivitamin + calcium supplement. that's what i do (but i'm not a vegan......)
Beans of almost every variety. I'm not a vegan, but my personal favorite is Miso soup. Lesser known sources: Bagels, brown rice, broccoli, Lentils, spinach, whole wheat bread, potatoes. Lots of starches have protein. But you should ask your doc what kinds are best for you, and if you actually need more. No doc will tell you to be omnivorous unless you're severely under weight.
Snack on nuts and seeds, eat some beans: black beans and kidney beans are great, just try some recipes and you'll fall in love with them. Include some protein at each meal, say if you are having toast for breakfast add some peanut or almond butter. At lunch experiment with tofu. For dinner here is an awesome recipe that I love:
Gallo Pinto:
Cut up red peppers and onions small and fry until just about done on medium heat in a little olive oil. Add some garlic chopped and open a big can of black beans. Don't drain the sauce, jsut set is aside. Make some white rice in a separate pot. When the rice is done, add it to the pan with the veggies, about 1.5 cups of rice or so, then add the beans with liquid. Add a good handful of chopped cilantro. Cook until mixed together and hot. It is sooo good with taco chips.
Have a parent take you to a health food store like Capers or Choices, you will be amazed how many products are vegan friendly. Cook with a parent, they may have ideas for you too and can get you cooking healthy too. For calcium you should take a calcium supplement, Genestra is a good brand recommended by naturopaths and it's vegan. Google it or ask your naturopath if you have one. Good Luck.
Lentils, aduki beans, black-eyed beans, spinach loads and loads of spinach. Cheese, cheese, cheese!!! Drink loads of milk. Look on a good vegetarian/vegan website for more ideas (just one suggested below) Good luck... it's not easy.. but you will do it.
Make sure you are lacking in protein before you do anything though as too much protein can be really bad for your kidneys if you overdo it .. likewise calcium and your liver.
www.vegansociety.com (excellent ... but there are many more... just do a search!)
beans! beans! beans!
Good sources of calcium include almonds, seasame seeds, broccolli, and most dark green vegetables.
Lots of foods have protein - including most vegatables. Some protein rich foods include: nuts, seeds, soy products, lentils, beans, grains.
If you are eating these foods then you might just be missing the "full" feeling you get from meat. When I stopped eating meat I found it better to eat lots of small meals a day rather than 2-3 large ones as most meat-eaters do.
Nuts, beans, tofu
are u a lactose vegan ??
try milk it's not meat it's just generated by cow it's not killing of anysort..
also tofu, soya beans, and nut products has protein ...
soy, pills, etc.
Why Vegetarian? You really cannot get the same amount of protein as you do by eating meat.
your propally have a lak of vitamins the ones that are in meat so you should propally start taking vitamins