you don't have your food tracker shared on your sparkpage so it's hard to know where you're at foodwise. Are you falling short on protein or are you not tracking and just thinking that it might be an issue? If you're falling short on protein do you eat mostly whole foods or are you relying on packaged/processed vegetarian foods?
I'm vegan (so no meat, dairy, or eggs) and have really not had any problems meeting my protein needs at all. I have some days here lately where I find myself gravitating toward fruit and I make an effort to keep that in check. But many veggies (particularly leafy greens and cruciferous veggies) have as much protein per calorie as meat. Beans, legumes, and whole grains are all great sources of protein. Soy milk (and soy yogurt!) also has quite a bit (about 9g per cup).
And since you are choosing to consume dairy cottage cheese and Greek yogurt contain a lot of protein.
Fitness Minutes: (2,581)
7/23/12 12:27 P
-Tempeh fakin' bacon strips in a sandwich with spinach (1 cup fresh, steamed in microwave), 2 tbsp avocado, lemon juice, and a slice of tomato.
-Cooked portobello mushroom and melted part-skim mozzarella cheese sandwich with sundried tomatoes or a slice of roasted red pepper, and cooked spinach as well.
-Thai peanut coconut curry with tempeh, veggies and brown rice (will post recipe soon if you're interested).
-And chef meg has some yummy vegetarian recipes to check out as well.
Edited by: KFWOHLFORD at: 7/23/2012 (12:30)
7/23/12 9:48 A
KFWOHLFORD has given you some really good options for protein. If you eat dairy and eggs you shouldn't have problems meeting your protein needs. It might take some extra planning at first, but you'll get the hang of it. The team Calling All Vegetarians and Vegans has a lot of useful information. I'd definitely check them out if you haven't already:.
By away from home I'm assuming you mean eating out. Most places, even steak houses have vegetarian options or are willing to alter a dish for you. Ethnic restaurants always have a variety of vegetarian options. Thai, Ethiopian, and Indian usually have the best options for vegetarians.
Do you always eat out for your lunch at work? How about bringing your lunch? I usually just bring leftovers for lunch (chili, bean dishes, vegetarian mousakka, pasta with vegetables, chickpea cutlets, quinoa burrito with beans, etc.) with some fruit and nuts. Other obvious options include salad ( for leafy salads add beans, seeds, nuts, or tofu for protein or go for a bean or grain based one) and sandwiches/wraps.
Fitness Minutes: (2,581)
7/22/12 2:52 P
Wow, I have tons of suggestions! Have been vegetarian for 5 years now. Don't try to go low carb and vegetarian at the same time. Pick one or the other. It's possible, but it's hard to do this in a healthy way. Instead, focus on getting most of your carbs from veggies, fruits, and whole grains.
So... eggs. Make an omelette with one egg, garlic, and veggies like spinach and whatever else you want in it.
Meat alternatives: go for ones that aren't too heavily processed, such as tofu, tempeh, field roast, gardein, or any other meat replacement that looks like it has healthy ingredients. Use them in sandwiches and veggie stir fries. Lightlife isn't so tasty in my opinion, morningstar farms is popular but watch out for additives.
Nutritional yeast: yummy, supplies vitamin B, and has 1 gram of fat and 7 grams protein. Add to food as a seasoning like parmesan cheese... good on kale chips, in soups, etc.
Legumes: a fast way to get some legumes is from soups, like chilli, split pea, or lentil soup. canned beans are great to cook with, look for low sodium if that's a concern. Edamame (soybeans for eating plain) can be found frozen and cook up quickly for a nice low-fat protein fix.
Amy's soups are vegan and very wholesome. Frozen peas cook up quickly and 2/3 cup has 5 grams protein.
Whole grains: get a sprouted grain bread like ezekiel, and use that for sandwiches. Each slice has maybe 5 grams? Also, other protein-rich whole grains are oatmeal, red quinoa, brown rice, and other things.
Nuts: 1/4 cup peanuts or cashews as a snack will give you a good dose of protein.
Dairy: part-skim cheese goes great in sandwiches with some cooked spinach, and veggies or fake-meat slices, skim milk, lowfat or nonfat cottage cheese and greek yogurt are both high in protein and can be flavored by mixing them with fruit.
I'm doing a vegan detox and one thing I've been grabbing lately as a quick protein fix is a bowl of cooked peas, brown rice or red quinoa, 2 tbsp nutritional yeast, and veggie broth. You can add spices, garlic, onions, etc, cook it in advance, and reheat it when you're hungry. Or you can use 2 tbsp grated mozarella cheese instead of yeast.
Protein shakes - you can also get protein powder to make shakes with, but I don't think they're necessary unless you trained particularly hard that day. Choose from whey protein, soy protein or hemp protein (vegan), go for the fewer ingredients the better.
Finally! Don't worry so much about getting enough protein. There's a little bit in most veggies, etc. The spark targets for protein intake are a little high in my opinion.
Edited by: KFWOHLFORD at: 7/22/2012 (14:53)
Fitness Minutes: (67,620)
9,840 7/22/12 2:41 P
For the most part vegetarians do eat higher percentages of carbs. Most protein sources are also carbs. Pescatarians can go a little lower on the carbs because seafood is similar to meat in that it is more pure protein than veg sources.
Leftovers are the easiest lunch sources. What were you eating for lunch before and what are you eating now? If you use to have sandwiches or wraps, you can have those vegetarian or pescetarian. Hummus and veggies is a great choice. Another staple is pbj. I personally enjoy leftover filets as sandwich fillers the next, even cold. Same for shrimp. And roasted veggie sandwiches with a little cheese are excellent as well. Then you get into cold salads. There are a ton of grain salad recipes out there which are loaded with veggies. You can even slip some seafood into them in you choose. And you also have traditional green salads. Nuts and seeds do well as protein as does cold seafood ( previously cooked obviously).
Fitness Minutes: (390)
7/22/12 1:23 P
I am wanting feedback from any ovo-lacto-crusto vegetarians out there. I am struggling with finding protein and holding back eating tons of carbs. I need specifics I have the Vegetarian Times Cookbook and am using it for my dinner meals but when away from home at work is when I usually mess up eating healthy. I feel hungry a lot, I do not eat red meat or poultry I just eat seafood but away from home tofu and seafood aren't easy to come by. Please help :)
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