If she's not planning on vegan then all sorts of dairy (milk, yogurt, cottage cheese, cheese) has protein, as well as eggs.
You'll also find that you can sub out a lot of meat very easily for her without altering your family's entire meal. For instance, if you're having burgers, keep some veggie burgers in the freezer for her and cook them at the same time.
This is also a great opportunity for you to show her all that goes into a balanced diet and encourage her to do some research to see how she can still get all the necessary nutrients while maintaining a vegetarian lifestyle.
We are mostly vegetarians that means we eat only chicken or fish and that too only once a week or once in two weeks.Only when we go out to eat.I love to cook. Every meal I cook I make some kind of lentils, beans, legumes or chickpeas as main dish. Also I soak and cook a pound of beans either black,red or navy beans and serve it over brown rice with salsa, cheese and some homemade sauce. It makes a very good and filling meal. My son loves it. I also keep humus and bean humus in the fridge all the time to make sandwich. You can try the beans and grill the meat on the side for your husband. I have suggested this to one of my friend who is turning into a vegetarian and her husband is not. The bean thing really worked for her since she lover mexican flavors.You can add guacomole also if you have more time and fresh cilantro.
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Grains and legumes generally complete each other as proteins - so beans and a whole grain would provide everything needed. There are some that have it all - I think soy and quinoa are examples, but of course it's not good to have a diet completely reliant on a few products.
If it's just lacto-ovo, then dairy products can add protein as well.
Protein in our diet...plant based (such as soy, nuts and beans), or animal based (such as meat, dairy and eggs).
Sunflower seeds have protein, pumpkin seeds & almonds are particularly high in protein. Barley has soluble and insoluble fiber and has more fiber than oatmeal and is good protein, but oatmeal is good protein too!
Other sources are chicken, turkey, beans, peas, fish, cottage cheese, Mozzarella, and peanut butter, parm cheese, Pepitas (already shelled pumpkin seeds 1 ounce has 8 grams of protein), flaxseeds, chia seeds, pistachios, lamb, lentils, lobster, crab and tuna too.
Reduced fat yogurts, grains such as quinoa and kasha which are extremely high in protein
Pork offers plenty of protein without too much fat, if you know what type to buy. Look for tenderloin, top loin, rib chops, sirloin steak, or shoulder blade steaks. Beef Jerky has protein.
I always keep "All Whites" egg whites on hand...you can have a full cup scrambled with some green peppers and diced onions for less than 125 calories. I like these better than any other kind of egg whites because they are fluffier and the taste is better...and have protein
Gouda is a good source of protein. Get the low fat version and eat 1 ounce sliced thin. Wasabi Peas are high amounts of protein, which add up to 4.3 g per 1-oz. serving.
Thank you. What about complete proteins vs. incomplete proteins?
I wasn't planning on totally giving up meat myself =) For my husband, it's totally out of the question! He grew up on a hog farm eating meat as a main course every night for dinner!
I was wondering what foods I can make as a meal accompaniment for my husband and I that will still meet my daughter's dietary needs... without having to totally cook 2 different meals. I did tell my daughter that if she wanted to do this she would need to help more with the cooking because there would be more!
Mom with a Plan
current weight: 155.0
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whey protein supplement in smoothies, tofu, peanut butter, pasta with cheese, legumes (beans), vegetarian chili, mac and cheese, hummus, falafel, quinoa, and besides, if she wants to go veg, who says that you have to as well????
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