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Vegetarian foods high in protein?



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UOFIGIRL
UOFIGIRL's Photo SparkPoints: (41,563)
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2/18/14 8:02 P

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I appreciate the help. I think the issue of finding this *overwhelming* is definitely at play. And, I think I have to be firm that if the meat is leaving a recipe, it better be replaced by something else.

As for the food co-op - I think he'd prefer buying all of our food there... if we could afford it. Normally, we can get eggs from the farmers market by our house, but not in winter.

"Life is like a Sewer. What you get out of it depends on what you put into it." -Hen3ry


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SANDRASHINES
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2/18/14 4:16 P

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tofurky Italian sausage has 30+ grams of protein and it is really yummy.



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ALGEBRAGIRL
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2/18/14 1:48 P

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Here's a list (I got it from either Prevention magazine or Reader's Digest, can't remember which!) to start with:

chia
quinoa
edamame
lentils
greek yogurt
tempeh
seitan
peanut butter
chickpeas
eggs

Not an exhaustive list - just a start. Chia are seeds. I recently had dinner in a trendy, expensive restaurant that offered all diners 'homemade crackers' studded with chia seeds - they look like little black specks.

Seitan and tempeh - look for 'seitan recipes' with google and do the same for tempeh. Vegetarian cooking is very creative, but by themselves, you won't be too impressed with these two ingredients. As part of a recipe, they can shine, especially in Asian-flavored dishes.

I have meat once a week (that's one meal, once a week) and I often skip even that. If you are concerned about not getting enough protein while your husband tries to eat more 'vegetarian style,' then maybe you can make it work by just making your own meat choices vary from his.

Go to your library and get a vegetarian cookbook that you like. You can cook smaller amounts of meat when you do cook meat. If you cook vegetarian recipes, just be careful to watch the fat content. Meat alone contains fat, so be wary of adding much more to your vegetarian dishes when you increase the variety of vegetables. When your husband's eating eggs, you can have egg beaters and have protein minus the fat, for example. I think you have quite a juggling act, cooking for his needs and your own.

Quorn is my favorite non-meat 'meat.' My favorite is the Quorn cutlet stuffed with Gruyere Cheese. I wouldn't hesitate to serve these to guests.

You can check out the health foods section of your supermarket. They may have textured vegetable protein (TVP) for you to use in recipes like chili or vegetable soup. It's basically soy. When I bought some a few years ago,I got Bob's Red Mill brand (a common brand in the baking section of supermarkets these days). From the bobsredmill website, I can see that 1/4 cup has 12 grams of protein and 80 calories. I don't think it makes a burger, but it easily makes a sloppy joe.

I can understand your husband's wanting eggs from free range chickens. I use egg beaters because they are so low in fat (and therefore calories), but if that's not an issue for you, a lot of supermarkets are selling eggs from free range chickens today. Are you sure the food co-op is the only place you can find them? If you already go there, it's not worth mentioning. If you have to make a special trip, it might be worth looking at different supermarkets.

I really love vegetarian and vegan cookbooks! Isa Chandra Moskowitz has a cookbook 'Appetite for Reduction' that is low-fat and vegan. I have it on my kindle and it has a chapter of just tofu and tempeh recipes.I like the vegan 'Plum: Gratifying Vegan Dishes from Seattle's Plum Bistro' by Makini Howell. It's also on my kindle. But I think you save money and learn a lot just by perusing the stuff offered at your local library. See if they have the 'Millennium Cookbook' - elegant and delicious food from the San Francisco restaurant. There are really so many good cookbooks...

A very useful website that has a 'screener' for foods is nutritiondata.self.com. They have a drop down menu that has a nutrient search tool. You say that you want to find food that is 'high in protein' and 'low in calories' (or 'low in fat') and it will spit out a list of all the foods that satisfy that requirement. It's not unlike when you screen for stocks in a financial site and you look for stocks that are low in P/E ratio and high in current ratio, for example. Same kind of thing!.

Also, this is a useful link:
http://www.diabetes.org/food-and-fitness/food/planning-meals/meal-planning-for-vegetarians/




Edited by: ALGEBRAGIRL at: 2/18/2014 (15:17)


RENATARUNS
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2/18/14 1:19 P

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I googled quickly and found that the following link has a pretty good list of non-meat foods and the amount (as well as the types) of protein contained in them. It's not an exhaustive list, but it has many of the more common or accessible sources on it. Scroll down to the end for the numbers.

http://www.nomeatathlete.com/vegetarian-protein/

You yourself need only about 46 g of protein per day total (as a minimum); your husband will need more. It shouldn't be too hard to get there if you focus on making sure you have a few of the higher-protein-content items each day. Almost everything you eat that is not pure sugar or oil will have a little bit.

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PTREE15
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2/18/14 1:16 P

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Hi UOFIGIRL,
First off, I think it's great that your hubby wants to go vegetarian!
I am a vegan, and I get most of my protein from the following foods:
Tofu, tempeh (a less-processed form of tofu), seitan (a mock meat that is basically the protein, in flour form, of wheat), kidney beans, black beans and chickpeas, quinoa (this stuff is awesome) and nuts (in moderation).
I know a lot of people turn up their noses at tofu, but once you get the hang of preparing it (same with seitan and tempeh), it really is versatile. There is also TVP (textured vegetable protein) that can serve as a meat-type replacement for ground beef dishes. Also, go organic on the tofu and tempeh if you can. I try to avoid GMO foods.

Some other tips for adding protein to your diet: If you like smoothies, add a tablespoon of peanut butter or other nut butter to it. It's delicious in addition to being nutritious. One thing I would guard against is eating too much cheese. A lot of new vegetarians start upping that intake and the calories and fat can really add up. Keep the cheese to a minimum if possible. :)

ETA: I just saw DIDS' post and totally agree on eating lots of green leafy veggies. They have a surprising amount of protein.

I would also suggest reading a couple of really good veggie cookbooks:
Becoming Vegetarian: The Complete Guide to Adopting a Healthy Vegetarian Diet, by
Versanto Melina, Brenda Davis and Victoria Harrison

Also, Veganomican by Isa Chandra Moskowitz and Terry Hope Romero. Even though it's a vegan cookbook, there are lots of good tips about stocking the pantry and cooking tips for everything from tofu to potatoes. It's my favorite vegan cookbook, and it doesn't require a lot of odd ingredients.

Vegan on the Cheap is another good one, along with Isa Does It (this one has even more basic recipes than Veganomicon, though it does require a couple of items for the pantry that I don't typically stock). What I like about this one is the quickness of preparing the meals. It's good for work-week meals.

This might seem a bit overwhelming, but you can even make typical meat-type dishes vegetarian by subbing beans for the meat, say, in chili, spaghetti, tacos. Bean tacos rock!

Edited by: PTREE15 at: 2/18/2014 (13:17)
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DIDS70
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2/18/14 1:05 P

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it really depends on what kind of vegetarian you decide to be.
when I eat my raw foods i chose vegan raw. I don't touch dairy- no milk, no eggs, etc.
A lot of my protein comes from my dark leafy green veggies. I will eat hummus every now and then. I am not a fan of beans and tofu will NEVER pass my lips as any other kind of soy.



:)


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UOFIGIRL
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2/18/14 12:42 P

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Hubby mentioned that he wants to go vegetarian, or at least cut his meat consumption WAY down due to issues of animal cruelty. I didn't really take him seriously until a trip to the grocery store had him mention that cage free / free range eggs were really important to him, having us stop at the food co-op on the way home.

I've been having struggles making sure that I have enough protein in my diet while staying within my calorie range, especially since I already stayed away from pork and beef. I'm afraid that as the meat supply dwindles in the house, this is going to be an even harder task. Does anyone have some ideas for vegetarian foods (for him) that are both low in calories and high in protein (for me)?

Appreciate the help in navigating this situation.

"Life is like a Sewer. What you get out of it depends on what you put into it." -Hen3ry


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