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BRITTTURTLE Posts: 236
4/3/13 12:28 P

Beans are high protein. Also, tempeh is a great meat substitute.

LEC358 SparkPoints: (9,482)
Fitness Minutes: (6,555)
Posts: 2,191
4/3/13 8:47 A

Quinoa is a complete protein. Delicious in soups, salads, and as a replacement for rice.

SQUALL29 SparkPoints: (2,600)
Fitness Minutes: (1,810)
Posts: 6
4/2/13 9:34 P

This is a great post! I'm also vegetarian and I've struggled with getting enough protein before. I rely on stuff like black bean chili, Indian chickpea and lentil curries, hummus, nut butters, quinoa, soy yogurt, eggs, and cheese.

I've also been making eggless salad lately, and it's super filling and high-protein. It's a good dish to try if you don't like the flavor or texture of tofu all that much, because it's really masked. I use two small blocks of baked marinated tofu (Trader Joe's has a great variety), minced, and mix it with a spoonful of Earth Balance vegan mayo, a smaller spoonful of mustard, and a bunch of scallions, celery, and carrots, plus salt and pepper to taste. It's great for sandwiches, over greens, or for dipping veggies.

DIETITIANBECKY Posts: 26,619
4/2/13 7:30 P

Most vegetarians find that their carb intake is slightly higher, about 65% of one's total calorie intake....this would be the upper end of your SP carb range.

I see you have gotten some great food suggestions.

You may also want to purchase some vegetarian cookbooks for recipe ideas. Check your library for cookbooks and cooking magazines.

SP Registered Dietitian Nutritionist Becky

ICEDEMETER Posts: 810
4/2/13 7:01 P

You might want to check in to adding some hemp seeds (hemp hearts) --- 3 Tbsp (30g) at 170 calories contains 10g of protein, 3g of carbs (3g of fibre), and 13g of fat (1.5g saturated, 10g polyunsaturated, 1.5g monounsaturated), along with 10% of vitamin B6, 15% of folate, ad 30% of iron (among other things).

These are a bit calorie dense, but I really enjoy the taste and add them to all kinds of things.

LILLIPUTIANNA Posts: 1,038
4/2/13 6:59 P

Lentils! I love them.

Also, I recently got addicted to this stuff called "beyondmeat." They sell it at Whole Foods. I swear, it's like crack for me. They make a chicken salad out of it that I could eat every day.

RENATARUNS SparkPoints: (3,758)
Fitness Minutes: (2,155)
Posts: 1,176
4/2/13 4:58 P

Eggs, if you eat those, along with other sources of dairy besides yogurt. And vegan stuff listed below.

Are you trying to eat low-carb? That is very, very difficult for a vegetarian. I'm honestly not sure it's possible at all unless you eat a crazy amount of dairy and eggs to make up for the grains and legumes and pulses you'd be trying to avoid.

(Note: I'm not a vegetarian ethically or technically, but at this point can't even quite remember the last time I ate meat.) I generally get plenty of protein in my diet -- toward the low end of any recommendation I've ever seen, but within it. Besides eggs and dairy (currently up to half a dozen eggs per week and about the same number of servings of yogurt), I eat a serving or two of beans 3 or 4 times a week, and a serving or two of lentils (Indian type) at least as often. I have rice or tortilla with all of that. A few times a week I'll have a peanut butter or almond butter sandwich on one or two slices of bread. I add nuts to my salad and my yogurt. Add sunflower seeds or pumpkin seeds to my salad also. Plus small amounts from other things here and there. It adds up.

If you really need to cut carbohydrates as well, the beans and pulses (along with an appropriate amount of grains to go with them) should be last to go, really.

KARA623 Posts: 727
4/2/13 4:45 P

Also, red lentil and kale soup. Sauté onion in garlic, then add 2 qts vegetable broth, 2 cups red lentils, and several cups of kale. You'll get the carbs, but the lentils are high in protein, and kale is wonderful.

JADATRACK SparkPoints: (13,603)
Fitness Minutes: (18,534)
Posts: 734
4/2/13 4:42 P

I'm a vegetarian also and usually get enough protein. My sources include beans in soups or chili, tofu in stir-fry (only once a week or so), and nut tossed in salads. I also eat Greek yogurt or fake meats (not too often though, not a big fan of processed food) when I know I'm not getting enough protein. Many vegetables like asparagus, brussels sprouts, and artichoke are high in protein as well.

KARA623 Posts: 727
4/2/13 4:42 P

I do a tofu scramble that I like. Sauté chopped onion, zucchini, and red pepper in garlic, and cut up extra firm tofu into small bites and sauté with the vegetables. I like to then mix it with brown rice or hash browned potatoes. Very hearty and good protein. The tofu is cut small enough that you should barely notice it.

FHIOSAT SparkPoints: (3,268)
Fitness Minutes: (1,672)
Posts: 23
4/2/13 3:50 P

Help! I had suspected as much but from tracking my food through SparkPeople, I've found that my diet is too high in carbohydrate and low in protein. As a vegetarian, I am a bit more limited in protein sources but eat yoghurt daily. My protein source is often pulses/grains which are high in carbohydrates, so I need to supplement my protein allowance. I'm not very fond of tofu but will try to incorporate it into my diet. Are there any other good sources of vegetarian protein I can eat on a regular basis?

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