I've been vegetarian for 15 years & now the only dairy I eat is plain greek yogurt because it is high in protein (every day) & very rarely eggs although when I do it is egg whites.
There are many good vegetarian/vegan sources of protein with soy & quinoa being two sources that contain a complete animo acid profile.
Tempeh - 1 cup - 31g protein
Soybeans, cooked - 1 cup - 29g protein
Seitan - 3 ounces - 21g protein
Lentils, cooked - 1 cup - 18g protein
Black beans, cooked - 1 cup - 15g protein
Kidney beans, cooked - 1 cup -15g protein
Chickpeas, cooked - 1 cup - 15g protein
Pinto beans, cooked - 1 cup - 15g protein
Lima beans, cooked - 1 cup -15g protein
Black-eyed peas, cooked - 1 cup - 13g protein
Tofu, firm - 4 ounces - 11g protein
Tofu, regular - 4 ounces - 10g protein
Quinoa, cooked - 1 cup - 8g protein
Peas, cooked - 1 cup - 8g protein
Textured Vegetable Protein (TVP), cooked - 1/2 cup - 8g protein
Peanut butter - 2 Tbsp - 8g protein
Almonds - 1/4 cup - 8g protein
Bulgur, cooked - 1 cup - 6g protein
Sunflower seeds - 1/4 cup - 6g protein
Cashews - 1/4 cup - 5g protein
Spinach, cooked - 1 cup - 5g protein
Broccoli, cooked - 1 cup - 4g protein
I also make a green smoothie every morning & I put a scoop of vegan complete protein powder that has 15g protein & only 3 carbs.
I think you just need to get creative with your diet & see what you like and/or what you are willing to give up. It may benefit you to start out small and eat vegetarian or vegan one day a week or maybe have a veggie friendly breakfast & lunch and have meat with dinner.
I never liked meat so it was very easy for me to not eat it. Dairy was harder for me to give up so I weaned myself off of it. Now the only dairy I eat is my daily yogurt but I do it more for the health benefits & less about craving it.
One thing I wanted to add, I know you want low carb & high protein sources. I know some of the sources are high in carbs but many also contain fiber which is something to consider as well. The low carb options that I know of are some legumes (like black eye peas 14g protein, 18g carb), mushrooms 3g protein/3g carb, broccoli 4g protein/8g carb, cauliflower 2g protein/5g carb and asparagus 2g protein/5g carb.
Edited by: STARSHINE182 at: 6/19/2013 (00:56)
| Pounds lost: 50.0