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COOPERD1- SparkPoints: (1,046)
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6/23/13 10:23 A

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If you want to supplement your protein, another protein powder to try is Nutribiotic Rice Protein Powder. 2 tbl. are 60 calories and 12 gram of protein. It"s a bit gritty but I find I can drink it in Almond Milk.

I like soy but make sure I eat only whole soy- Edamame, Soymilk, Seitan and Tofu.i try to stay away from soy isolates.

Dayna

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6/22/13 3:09 P

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I always get asked "what about your protein, where do you get it. From the research I have done at the maximum a person should get is 40 grams of protein, and that may be to high. Any extra goes through the kidneys and makes them work extra hard and can damage them. Then I ask the person "when was the last time that you met or knew a person that is protein deficient?" I get no answer. If you need protein, bean are where it is at.
:)

Thus the days flee away in like manner and in like manner follow each other, and are always new. For that which was previously is left behind, and that takes place which never was; and every moment of time is replaced by another.
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2SNOWCRANES Posts: 363
3/28/13 4:56 P

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black beans yummmmmm

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PANIK257's Photo PANIK257 SparkPoints: (21,460)
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3/28/13 7:46 A

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My favorites are chickpeas, quinoa and black beans

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BRIENNEOFTARTH Posts: 11
3/16/13 9:39 P

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Focus on body fat percentage and not weight. High protein diets contribute to your body's ability to create more muscle which leads to better toning. If you're looking to tone up, and the scale is increasing, you're probably doing it right. consider this:
1 pound of fat is about the size of a grapefruit
1 pound of muscle is about the size of a lime


BRIENNEOFTARTH Posts: 11
3/16/13 9:35 P

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Ugh, soy. This is not the answer to EVERYTHING.
So, to understand protein, you need to know what protein is: protein is a string of 26 amino acids all connected. Those 26 amino acids can be synthesized by the human body from the 9 *essential* amino acids.
So if you balance your essential amino acids you're golden.
There is literally, protein, in like, everything. I've been vegetarian for like 17 years, and hardly every take vitamins or supplements.
I always balanced my essential amino acids by adding corn or rice to beans, and in recent years, have found great info on nutritiondata.com on how to balance my proteins even more. So I found I do like kale, and if I snack on nuts, I've balanced my kale.
I also have a new addiction to guacamole, which led to my learning that avocados have TONS of protein.
*no animals were harmed in the making of this post.

DESERTJULZ's Photo DESERTJULZ SparkPoints: (83,728)
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3/5/13 10:17 P

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Chickpeas! Yay! Legumes galore. Love 'em all. Had lentil stew for dinner and started up some pintos in the pressure cooker to make refried pintos for tomorrow.

Julia
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2SNOWCRANES Posts: 363
3/3/13 7:11 P

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I love anything chick pea!!!! bring it on!!!!

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DESERTJULZ's Photo DESERTJULZ SparkPoints: (83,728)
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1/26/13 9:15 P

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Flax seed is also high in protein! I put freshly ground flax in my smoothies or sprinkle it on salads.

Julia
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SAKS20111's Photo SAKS20111 SparkPoints: (13,439)
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1/26/13 9:04 P

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kale also has 2 grams of Protein per serving.

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HEATHERY5's Photo HEATHERY5 SparkPoints: (2,951)
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1/26/13 5:26 P

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I also have a very hard time getting all my protein in. I have changed my diet from a carbo-terian to a healthy vegetarian. making healthier food choices like adding more beans, lentils, and nuts. When I eat nuts, my fat and calorie intake goes up. I also don't like to rely on soy products like morningstar farms foods...

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1/22/13 11:39 P

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MEDUSA1977: The research I've read on protein indicates that in reality, a good level for me, personally is around 45 to 50 grams. SparkPeople tells me I need a minimum of 60 grams. Unless you are an Uber-Athlete or have unusually high protein needs for some other reason, I'd think you should feel fine a little on the low side.

That said, I love protein smoothies for breakfast and usually throw in a scoop of RAW protein, which is made from sprouted seeds that are dehydrated & ground. Others prefer hemp or pea protein.

Julia
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MEDUSA1977's Photo MEDUSA1977 Posts: 340
1/22/13 10:27 P

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Hi Everyone! I've been struggling trying to get to my daily protein range. I a lacto vegetarian that doesn't eat tofu or seitan, I'm all about the beans and legumes but really having a hard time meeting the requirements but I'm trying!

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DESERTJULZ's Photo DESERTJULZ SparkPoints: (83,728)
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1/6/13 9:47 P

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Since I love anything with garbanzo beans, those crispy chickpea cutlets sound amazing!

Julia
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GOGOGREENGO4 Posts: 17
1/6/13 12:28 A

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Crispy chickpea cutlets. Mmm hardly any prep. I bake them 375f for 20minutes, flip and 10 more minutes. I only use 1 tbsp oil and omit paprika because I don't like it.. 22 G protein. Freezes well once cooked, reheats easily. Not gluten free. Did I mention this is amazing? I think it would be to die for with a smothered mushroom gravy.
http://recipes.sparkpeople.com/recipe-de
tail.asp?recipe=265436

Edited by: GOGOGREENGO4 at: 1/6/2013 (00:29)
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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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11/27/12 6:53 P

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I love forks over knives I've watched it a lot and I actually learn something I missed each time!! I also bought the Engine2 diet book for DH,but I've been reading it so he hasn't had a chance.I just read the chapter on myths you'll encounter when you tell people you eat a plant strong diet.The myth you can't get enough protein Rip answers beautifully!! Did you know spinach is 51% protein,mushrooms 35%,beans 26% and the list goes on! What's more according to the World health organization the average 150lb. male requires only 22.5grams of protein a day based on a 2000 cal. diet?Which means about 4.5 percent of calories should come from protein? Diane

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ASPIRINGVEGAN's Photo ASPIRINGVEGAN SparkPoints: (2,592)
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11/26/12 9:11 P

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How about Forks Over Knives? Have you watched that online? It compiles a number of really significant long-term scientific studies.

K8

Some people think the “plant-based whole foods diet” is extreme. Half a million a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme.
- Dr. Caldwell B. Esselstyn, “Forks Over Knives”
BOOKWORM67's Photo BOOKWORM67 SparkPoints: (39,914)
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11/25/12 3:44 P

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OK. I've really been wrestling with this. I'm at a healthy weight but trying to firm up and build a little (just a little, better toned) muscle. The stuff I see, at sparkpeople and the fitness magazines, recommend that I be taking in 60 to 70 grams of protein a day. When I do this--I gain weight. I just can't keep my caloric intake down. I've even been tempted to try to eat some fish or chicken just because I am struggling SO MUCH with the protein intake problem. Then I see stuff like the book Wheat Belly and further doubt my preferred diet of whole grains, lots of fruits and vegetables and a few nuts. I feel SO encouraged to think that I can be healthy like in this article, eating only 5% of my calories from protein. Heck, I could even easily manage 10% without trying hard. But that 20% or more is TOUGH! But how do I KNOW what is right? I know how my body feels and how it reacts to the much higher protein intake (I have to eat lots of dairy to make it) and I feel better at a lower percentage, but when I see these "duelling doctors" I really start to doubt myself. What else can I read (books, articles)? How can I know for sure what to do?

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ASPIRINGVEGAN's Photo ASPIRINGVEGAN SparkPoints: (2,592)
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11/25/12 2:09 P

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Please see the article by Dr. McDougall that should put to rest the protein myths.
www.drmcdougall.com/misc/2007nl/apr/
da
iry.pdf


K8

Some people think the “plant-based whole foods diet” is extreme. Half a million a year will have their chests opened up and a vein taken from their leg and sewn onto their coronary artery. Some people would call that extreme.
- Dr. Caldwell B. Esselstyn, “Forks Over Knives”
DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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11/24/12 10:15 P

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Sherry I also don't do a lot of soy as recommended by my Dr. as I am at high risk for breast cancer. I eat a lot of beans and lentils and nuts and seeds. Diane

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SHERRYGIRL56's Photo SHERRYGIRL56 Posts: 32
11/24/12 7:22 P

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Thanks for the welcome Diane

I was vegan before my diagnoses . Since my diagnoses I have been vegetarian . I am also mostly grain free (the only grain I eat is rice )
I am soy intolerant so I am also looking for ways to make my protein requirement. With out soy and grains it is tough to do. Any suggestions are most welcome :)


Edited by: SHERRYGIRL56 at: 11/24/2012 (19:28)
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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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11/24/12 5:09 P

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Welcome Sherry! I am also GF a diagnosed celiac. I try to follow a vegan menu,but on the occasional time I want bread I have to use GF and it usually has egg in it! But this is a great group!! Diane

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SHERRYGIRL56's Photo SHERRYGIRL56 Posts: 32
11/24/12 4:05 P

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Hi,
I am new to sparks.
I am vegetarian and I am gluten free ( I am a diagnosed celiac ) and soy free
I am looking forward to "meeting " you all :)

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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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11/7/12 3:48 P

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Libby I also try not to eat much soy either as my family has a lot of breast cancer and the sugeon that did my biopsy (neg) told me no soy,which is why I have embrassed this lifestyle. Diane

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LIBBYL1 Posts: 5,908
11/6/12 10:13 P

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hi....great topic. I don't use much soy - but do use lentiles and beans, and lots of nuts and seeds (for snacks, crushed into salads etc) - and my treat is a teaspoon of peanut butter (organic no sugar )

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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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10/23/12 11:25 P

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I just picked up Vega energizing smoothie at Whole foods. It's berry flavored,dairy,gluten and soy free,no sugar added!!! It has 10 grams of protein also. And only 93 calories! Diane

Edited by: DAKOTA106 at: 10/23/2012 (23:26)
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AMARISRON's Photo AMARISRON Posts: 1,205
10/23/12 3:03 P

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This is a great topic! I am allergic to soy so I need this! I am wondering where you get these protien powders without soy? Thanks!

DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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10/22/12 6:06 P

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Just forgot to mention I can't use seitan as I also have to eat gluten free.

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DAKOTA106's Photo DAKOTA106 SparkPoints: (10,527)
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10/22/12 6:05 P

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I was wondering the same thing. Since going vegan I feel great and I am sleeping well,but since I work till midnight I have noticed that I get tired earlier than I used to,like if I put my head on the desk I'll fall asleep! I try to stay away from too much soy as breast cancer is a very big concern for me and my surgeon says no soy! I try to have beans everyday and I snack on some nuts but how much protein should we be getting? Diane

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DAVEED's Photo DAVEED Posts: 2,925
10/18/12 9:04 P

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Seitan. can substitute the meat any meat based dish with seitan!

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LIBBYL1 Posts: 5,908
10/18/12 12:11 A

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Protein is not my problem...calcium is (and potassium). I eat lots of nuts (and spoonfuls of natural peanut butter/almond butter for snacks), lentils, beans, brown rice, greek yogurt (cook with it as am not vegan), cheese...and occasionally eggs

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BLITZEN40's Photo BLITZEN40 SparkPoints: (17,683)
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10/9/12 7:34 P

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My protein intake is inadequate as a vegetarian whenever I am on a calorie restricted eating plan. Can anyone tell me what the highest protein to lowest calorie ratio best vegetarian foods are? I can't eat straight eggs or drink a cup of dairy milk and I'm trying to avoid soy too. All I've got so far are nuts and cheese, and neither one of those is particularly low cal. As it is, if I eat enough protein, I go over my calorie limit. Please help! Oh, and I'm looking for regular foods I can buy at the grocery store. Supplements and add-ins don't work well for me because I forget I have them and/or forget to use them. Thanks in advance for your help!

What lies behind us and what lies before us are tiny matters compared to what lies within us.


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VEGABEL's Photo VEGABEL Posts: 13
9/18/12 4:56 P

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I like Garden of Life Raw Protein and Green Superfood which I blend a scoop of each with almond milk and shhh (a frozen banana) :)



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LOSTGRUNT's Photo LOSTGRUNT Posts: 101
9/4/12 7:21 A

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Do I have to be concerned about protein that much? I never though about supplements except B12. Don't plants have enough proteins, my understanding from the China study is that we get all the protein we need from plants. Just a thought.

" Nothing is foolproof to a suficently talented fool."

"There is a principle which is a bar against all information, which is proof against all arguments and which cannot fail to keep man in everlasting ignorance - that principle is contempt prior to investigation."
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BEV815's Photo BEV815 SparkPoints: (384)
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7/15/12 6:26 A

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This is the first mention I've seen about thyroid and soy being incompatible. Just curious... why is that a problem?

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AZGERRY1's Photo AZGERRY1 Posts: 13
7/14/12 11:46 P

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Hi Chris,
Through my chiropractor, I have been started on Metagenics "Ultra Meal RICE", which has many extra nutrients and seems more digestible to me. It's worth the extra expense - I get my Vitamin B12 there too - it is a nutritionally complete meal replacement.

Check it out at Lucky Vitamins or Amazon.com

Good luck, Gerry

2BDYNAMIC's Photo 2BDYNAMIC Posts: 9,849
7/11/12 1:48 P

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Don't mean to be a REBEL but I too listen to my body and am health conscious of my requirements ........... I love all the SP tools, but I use the food tracker soley to keep myself in the boundaries of what works for ME ........... When I first looked at the read-out it said I was LOW in protein and needed to UP my calories as well .............
Now after 6 decades I KNOW my body and what works and what doesn't . I did what was suggested, increased my calories and watched the scales GO UP! This does not make for a happy camper given how hard I work out and plan my meals ............ I am going to hve to trust my judgment here ..............

~Kind words can be short and easy to speak, but their echoes are truly endless." .... Mother Teresa

~ What I do today shapes my tomorrow. ~I will seize the day~

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CTUPTON's Photo CTUPTON SparkPoints: (126,249)
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7/7/12 2:09 P

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I wanted a powdered protein. I bought one with hemp protein, rice protein, and pea protein. No soy protein or whey.

What I bought did not go through my digestive system well. It is now sitting in the cupboard and I am afraid to use it. I wanted something to put in vegetable smoothies for a morning drink.

Has anyone else had a problem like this?

Chris

GOAL: Reduce A1C,BP,tryglicerides,and weight. HOW? By not eating added sugar, using Omega3s, base meals on veggies, water aerobics at least 3X week and using NuStep when I can't get to the pool.

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YOGACHRIS1's Photo YOGACHRIS1 SparkPoints: (232)
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6/20/12 7:44 A

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After reading TONS of information on vegan nutrition (and working on a Vegan cookbook) Ive learned alot about what we need. Ideally you want 10-20% of your daily calories to be protein. Its really not that much. Mine falls within 60-70 grams. Everyone thinks we need so much protein but really thats not true. Quite the opposite - TOO MUCH protein can result in kidney issues, and certain types of cancers.

Some easy ways to get in your protein: a handful of nuts as a snack, tempeh (I try to avoid soy/tofu as much as possible), and a protein shake using a vegan protein poweder. I love Brendan Brazier's Vega Whole Foods Optimizer. You can also use Chlorella which has the hightest amount of protein/amino acids than any other food.

Check out Brendan Brazier's "Thrive Diet" book, or Rich Roll's "Finding Ultra" Both are Vegan endurance athletes - Ironman athletes etc. They have so much nutitional information in their books, and are two of my heros!

Edited by: YOGACHRIS1 at: 6/20/2012 (07:45)
NOUVEAUCAROL's Photo NOUVEAUCAROL SparkPoints: (1,596)
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6/19/12 4:28 P

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Thanks, everyone, for the information. This is my 6th day on SparkPeople. I am 100+ pounds overweight, so that was my original reason for joining, but in studying my nutritional tracker, I have also become very interested to see that the foods I tend to gravitate towards are really counterproductive to my health, even when I meet my caloric goals.

I have had a "perfect storm" of information lately (Pinterest, The Lean, Forks vs. Knives,) that seems to be pointing me towards a vegetarian, real food diet. I am 100% vegetarian now, and about 90% vegan (I have organic milk with cereal and occasionally have organic cheese.) Like most of you, I am also not meeting my protein requirements. I'm glad to hear that SparkPeople's recommendation may be a bit high, but I was really interested to see that protein is what keeps us from getting hungry. Even when I was not strictly a vegetarian (I was a Junk Food-arian :o\) I didn't get enough protein. I am excited to try your suggestions, up my protein intake, and see how that effects my appetite. So thanks!

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CHEFMOM1199 SparkPoints: (12,045)
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5/20/12 9:36 A

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I am also not able to hit my protein requirements on the tracker. I worry about this, but I am trying to listen to my body as others have been saying - if I feel I need something extra, I have it. I can't have soy because of my thyroid.

“Insanity is doing the same thing, over and over again, but expecting different results.”
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Wherever you go, go with all your heart.
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It does not matter how slowly you go so long as you do not stop.
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Attitude is a little thing that makes a big difference.
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The steeper the mountain the harder the climb the better the view f


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LETSGOBOLTS SparkPoints: (8,740)
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5/9/12 7:23 P

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I've just joined the site and started using the food tracker, and according to that I'm also falling short of my daily protein requirement. But I've been a vegetarian for 16+ years, and I've learned to trust my body--if I start craving beans, eggs, peanut butter, or other foods high in protein then I know I need to eat some more, otherwise I just make sure I include some at every meal and don't let the specific amount worry me. Listen to what your body is telling you, not what a chart on SP is telling you.

Also, if you've cut out animal products and you're noticing a lack of energy, it may be because you're not getting enough B12, not that you're low on protein. It doesn't hurt to take a daily supplement.

I try to avoid processed soy products as much as possible; when I want a meat substitute, I use canned seitan "beef," "chicken," or "seafood" from my local Asian grocery store. They're awesome for adding to stir fries, soup, or chili.

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CMW123's Photo CMW123 SparkPoints: (4,757)
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4/17/12 12:49 P

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thanks Anaelle!

That is good information. I also have found that protein helps to balance the sugar levels and give me more energy. emoticon

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ANAELLE Posts: 5
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I am a born and raised vegetarian and have therefore taking it for granted that I know what to eat, having never really had that vegetarian starter's trill to look up tons of recipes...however, I think that eating intuitively has not necessarily led me to a balance diet. I am not vegan but have cut milk and eggs out of my diet, having some cheese and yogurt once in a while but rarely now days. I don't like beans...so that being said, it's always a challenge to meet my daily protein needs. I have started to track my food on this site yesterday and it is helping me understand what my regular diet is lacking. I once went to a nutritionist to help me find a more balance diet and I wish to share an information she gave me about protein powders. She told me that most protein shakes have too much protein for once serving with 35 g of protein...and that this much protein could in fact be bad for my kidneys...she told me that it would be best for me to split my protein intake equally throughout the day, aiming for about 18 g of protein per meal and maybe a few g here and there with snaks. She said that each meal should have at least 15 g of protein in order to help stabilize my sugar level. That is the other thing I wanted to share, for me it was a revelation to learn that proteins play a role in stabilizing sugar and therefore my energy level. If I did not have enough protein in the day or if it was not well distributed it would cause the symptoms I was having which was mostly lack of energy in the middle of the day and sometimes headaches.

I think that we do indeed need to find a balance between too much protein and too little. I am 5 feet 3.5 and weigh 173 pounds and sparks recomands that I eat between 60 and a 100 g of protein per day. Today I ate 48g...so if I can meet the 60 g per day I will be happy, especially if I manage that without having to rely on protein shakes!


Well...hope that helps some of you out!

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3/8/12 12:27 P

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I've also read "The China Study" by Colin Campbell. He says the Chinese eat 9-11 percent of their daily calories as protein. When I do the math for my calorie goals, I should be eating between 32.75 and 41.5 grams. I can do 40 grams quite easily. I usually eat between 10 and 12 percent of my calories as protein.

Edited by: AJHONDRNGAL at: 3/8/2012 (12:32)
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RENITIADB Posts: 2
2/24/12 2:24 P

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JACKIEPB - we do vegetable broth or apple juice - adds a lot of yummy flavor! A friend of mine suggested tomato juice (but we haven't tried it yet) =)

KEPARKER13's Photo KEPARKER13 SparkPoints: (4,762)
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2/20/12 6:25 P

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I just started tracking my food on here about 3 days ago and have discovered that I also don't seem to be hitting the correct protein levels. Very interesting discussion and I will have to try some of the advice.

"Carrots. Are you insane? No, wait. Hang on, I know what I need. I need... fish fingers. And custard."
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BEANYGIRL SparkPoints: (60,092)
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2/11/12 5:19 P

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If you find a gluten free recipe yes please do share...I would be interested...Thanks!

"Everything is material for the seed of happiness...look at Life with inquisitiveness. The future is completely open...we are writing it moment to moment with potential to create an environment of blame or one conducive to loving-kindness."
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THRICEBLESSED's Photo THRICEBLESSED Posts: 137
2/11/12 10:34 A

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You can make your own seitan using vital wheat gluten. Here is a recipe for vegan sausage, basically it is a seitan recipe. http://recipes.sparkpeople.com/recipe-deta
il.asp?recipe=1465935

I am also in process of trying several gluten free "seitan" options, which I will post if I like them.

Jesus died to set me free and its about time I let Him do it!


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1/29/12 1:47 P

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I just found this recipe and am looking forward to trying it...I like hearty food on cold winter days...

shesingsatthetable.com/2011/10/10/me
at
loaf-but-not-really/


"Everything is material for the seed of happiness...look at Life with inquisitiveness. The future is completely open...we are writing it moment to moment with potential to create an environment of blame or one conducive to loving-kindness."
www.rollingdogfarm.org/


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CYCLEZEN's Photo CYCLEZEN Posts: 105
1/27/12 1:23 A

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I love seitan. It seems hard to find everywhere. emoticon

COUTURELADY's Photo COUTURELADY SparkPoints: (21,054)
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1/22/12 9:03 P

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I'm vegan and I eat a lot of beans, black, garbanzo, pinto. I have a protein shake EVERY morning, (using brown rice protein but I just ordered pea protein) which helps me get off to a good start every day. I put ground flaxseed, protein, a cup of frozen spinach, wild blueberries, frozen banana, almond milk and anything else that strikes my fancy. I am trying to stay away from overly processed foods so I'm limiting pre-made meat substitutes. I'm experimenting this week with making my own veggie burgers, I'll let you all know how it goes and share the recipe if it's a success.


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1/19/12 3:30 P

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Today I saw my first and only seitan in all of Madrid...$9 for a tiny brown lump, so have decided to make my own (without having ever tasted any). The package ingredients said they used Spelt flour, so bought some. Has anybody tried that and found it to work. Tomorrow will try it and see....

I LUV this thread, and have read most of the posts here...have learned tons, so hugs to each and every one. I live in Madrid, Spain, so especially like reading about the NEW things going on in the vegan world, as try hard to keep up. SP is a life-saver for this. Keep up the good tips...am reading them like mad!

Tomorrow will also try quinoa....best I´ll luv it!

Lynda

Its NOW or NEVER!
JUST Do It!
Decide and its yours!


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MARBELLA008's Photo MARBELLA008 SparkPoints: (3,399)
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1/19/12 3:29 P

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Today I saw my first and only seitan in all of Madrid...$9 for a tiny brown lump, so have decided to make my own (without having ever tasted any). The package ingredients said they used Spelt flour, so bought some. Has anybody tried that and found it to work. Tomorrow will try it and see....

I LUV this thread, and have read most of the posts here...have learned tons, so hugs to each and every one. I live in Madrid, Spain, so especially like reading about the NEW things going on in the vegan world, as try hard to keep up. SP is a life-saver for this. Keep up the good tips...am reading them like mad!

Tomorrow will also try quinoa....best I´ll luv it!

Lynda

Its NOW or NEVER!
JUST Do It!
Decide and its yours!


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LORT-C's Photo LORT-C SparkPoints: (36,528)
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1/4/12 12:07 A

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Thanks everyone for answering this question. I have been doing vegan since Oct. and never quite sure. Sounds like I have beed doing okay. I do know I am hungry the days I don't add beans to my lunch salad and I am assuming this if from lack of protien .

Loretta

At first if you don't suceed --TRY, TRY, again!

Never give up!




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PETALIA's Photo PETALIA SparkPoints: (82,412)
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1/2/12 3:24 P

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LUNAPOP_FAN: Here is one link: articles.mercola.com/sites/articles/
ar
chive/2008/03/27/why-this-type-of-soR>y-is-better.aspx
I find this site to be a bit tricky. Amongst some very good information, I find he is always trying to sell me something. Nonetheless, he has many articles dealing with fermented vs unfermented soy. I did a search, "fermented soy products" and a list of relevant articles came up.

I love tempeh, too. I make it . It is way more delicious than anything I have ever bought. There is a team here on SP called, "Kombucha Kurious and Fond of Fermenting." They have a thread about how to make tempeh yourself (and many other fermented foodstuffs).

LUNAPOP_FAN's Photo LUNAPOP_FAN Posts: 24
1/2/12 2:19 P

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I would love to know where you read up on this so I can get some more information. I try to avoid soy but I did hear bits and pieces about fermented soy being ok, I just havent' found any concrete articles about it. I love tempeh, if I could eat it every day I would! Do you have any links PETALIA????

I am not and I can't...but God is and He can.


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SPOORK's Photo SPOORK Posts: 1,193
12/15/11 7:04 P

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GYPZI81, if you like chickpeas you'll probably like this recipe:

http://www.veganpeace.com/recipe_pages/r
ecipes/ChickpeaCutlets.htm

There's a recipe for it in on SP too, but I found the nutrition information was a little off (less protein, slightly less calories, a lot more sodium) than when I calculated it myself using the recipe calculator. It has 26g of protein (mainly from vital wheat gluten and chickpeas) and about 248 calories per cutlet. I really like it alone or on a whole wheat bun with tomatoes and some mustard.

Edited by: SPOORK at: 12/15/2011 (19:09)
GYPZI81's Photo GYPZI81 Posts: 28
11/30/11 8:28 P

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I've realized that I really struggle to meet my protein requirement every day without going over on fat and calories. I know quinoa is a good protein option, but I just can't eat it every day. I love chickpeas and hummus, but you have to eat an awful lot to get protein. I absolutely love nuts, but they're so high fat and high calorie that I know I can't eat them very often. Nutritional yeast is good, too, but you can't just sprinkle that on top of your morning bowl of oatmeal, for example. So, what are some low-calorie and low-fat protein options?!
emoticon

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JACKIEPB's Photo JACKIEPB Posts: 5,594
11/4/11 5:59 P

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Just throwing in my two cents about quinoa... I use vegetable broth instead of water when cooking it up.

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SPIRITSEEKER2's Photo SPIRITSEEKER2 Posts: 23,360
9/17/11 4:16 P

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cooked and ate my first Quinoa.. yummo- made enough to have all week and adding different things each day to make it special..
I was concerned about my protein too- read we need 90 what evers on tracker and it gets close .. then my counselor said she was a vegetarian back in the day and that the combo of - rice & beans etc makes another protein too.. the tracker does not count those in does it???
a lot to learn - but enjoying it and loosing weight too



Fluffy in SC

EST


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IMKY614 SparkPoints: (180)
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9/8/11 1:15 A

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Great topic all! I've been mostly vegan for about 3 weeks and really liking it. I was worried about not eating enough protein but you gave some great ideas here. Unfortunately I'm allergic to nuts and chickpeas but had totally forgotten about quinoa. With all my food allergies it's difficult to try new foods - what is Chia? Does anyone know what it's related to? Think I'll add some of the ideas here to my grocery list this weekend and let you know how it turns out.

Ilene

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GYPZI81's Photo GYPZI81 Posts: 28
7/27/11 5:50 P

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Thanks for your help! I've been looking in the baking section, since that's all my local grocery has. When I was out of town I looked in the organ/supplemental section AND at the co-op but couldn't find anything! Guess I'll have to resort to online shopping for it.

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EMILYB541's Photo EMILYB541 SparkPoints: (2,331)
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7/27/11 4:19 P

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The most common name I've seen nutritional yeast labeled as in stores is "Yeast Flakes." It'll be in the dry foods or bulk section, not refrigerated with the other yeasts, are you looking there? My local Co-Op sells it in bulk with the label "Yeast Flakes." It doesn't say "nutritional yeast" anywhere, but I assure you it's the exact same thing.

If all else fails, you can order it in bulk from Amazon. My favorite brand is Bob's Red Mill. It's fortified with B12 and has a stronger flavor than other brands I've tried.

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GYPZI81's Photo GYPZI81 Posts: 28
7/14/11 10:04 P

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Where can you find Nutritional Yeast? I've looked at all the options I have around here (Hy-Vee, New Pioneer Co-Op), and can only find Brewer's Yeast. I have a cookbook that claims it's the same, but the Brewer's Yeast has a horribly bitter taste to it.

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GEORGEOUSAUSTIN's Photo GEORGEOUSAUSTIN SparkPoints: (604)
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7/1/11 9:18 P

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I've used chia seeds several times recently. I love their texture! Most recently I made a chia pudding by heating chocolate almond milk, adding chia seeds and some cocoa powder, then mix it all up, pour into a bowl and send to the fridge to chill for a few hours. As the seeds soak up the moisture, they expand and soften, becoming very tapioca-like and delicious. Whole Foods also sells a delicious chia bread in their fresh bakery area.

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PETALIA's Photo PETALIA SparkPoints: (82,412)
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6/9/11 8:39 P

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There is a vast difference between fermented and unfermented soy foods. From what I've read, I understand the harmful effects of soy exist in the unfermented foods and not at all in the fermented foods. I believe this is an important distinction and was surprised not to read any mention of this in such a long thread.

FFLCRX's Photo FFLCRX Posts: 5
5/25/11 8:07 A

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A lot of you mentioned the protein potential of quinoa and I wanted to share that Trader Joe's has quinoa bread! I discovered this yesterday and I'm very excited about it. :)

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KAITMEND's Photo KAITMEND SparkPoints: (10,494)
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5/16/11 2:37 P

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I have a protein shake every day. I usually have a protein bar daily as well. Yogurt has a decent amount of protein as do nuts!

All your life you are told the things you cannot do. All your life they will say you're not good enough or strong enough or talented enough; they will say you're the wrong height or weight or the wrong type to play this or achieve this. They will tell you no, a thousand times, no, until all the no's become meaningless. All your life they will tell you no, quite firmly and very quickly. AND YOU WILL TELL THEM YES!


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ANASTASIA0724's Photo ANASTASIA0724 SparkPoints: (442)
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5/7/11 10:09 P

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very useful information. i am really struggling to make my protein requirements, i've realized since i started tracking my intake. i am down every day!!!

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JENNYDOM43's Photo JENNYDOM43 Posts: 15
4/27/11 9:53 P

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I have a REALLY good recipe for home-made seitan, using Whole Wheat flour and a slow cooker...I'll look it up and post it...
it's really time consuming...and you have to wash/need the "dough" a lot to get it to the right consistency, but it's WAY cheaper this way than buying the pre-made seitan...it makes a big "LOAF" - like small "meatloaf" size...and then it's all about how you season it.

NOT Good if you are avoiding gluten, of course - since it is 100% gluten, but very good protein source. :)

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AUNTRENEE's Photo AUNTRENEE Posts: 2,032
4/27/11 6:57 P

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Larabars are great. I tried the peanut butter cookie and apple pie and they are great. Perfect for vegans and they should help on protien requirements if you're lucky.

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CAOUTCHOUC's Photo CAOUTCHOUC SparkPoints: (8,367)
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4/14/11 2:40 P

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To the users discussing seitan -- you can also make your own at home pretty easily. You can wash the wheat yourself, or - if you're a lazy bum like me - buy vital wheat gluten most anywhere (at least here in Canada, eh).

The postpunkkitchen - a great resource for any veggie! - has a great chickpea patty made with wheat gluten. Definitely worth checking out.

In terms of protein in general, I rarely eat soy. There are too many delcious chickpeas, beans, peas, quinoa and other assorted tasty things out there for me to eat!

...maybe that's what got me here in the first place, haha.

Anywho, one last resource I've found useful: nomeatathlete. Check him out!

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SPARKLIFE4's Photo SPARKLIFE4 Posts: 145
4/3/11 5:39 P

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Quinoa is a wonder food. Check it out! Low in calories, high in fiber and protein. It is, apparently, the only stand-alone complete protein in our diets. All other foods must be eaten in combination to form a complete protein. It's super easy to cook and very versatile. I discovered it about a year or two ago and it's a major staple of my diet, now! I use it in place of rice or as a stand-alone side dish.

Here's a simple recipe you can use. I generally cook a big pot of it at the beginning of the week and then eat it as a side dish throughout the week. This recipe is for a regular serving.

1 c. quinoa (well rinsed)
1 1/2 to 2 c. water
1/2 c. onion
3-5 cloves garlic
dash salt/pepper
1 tbs olive oil

Heat olive oil and saute onions briefly. Add water and bring to boil. Add quinoa, garlic cloves (I cut my cloves in half length-wise) and salt/pepper. Stir, cover and reduce to simmer. Stir occasionally and let simmer 15-20 mins or until water is absorbed and there you have it. Enjoy!

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PEACEPIPE11 SparkPoints: (0)
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3/31/11 2:21 P

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My favorite protein shake is the Optimum Nutrition Chocolate shake. I make it with water and, if I have a blender handy, add frozen strawberries to add slushiness and a serving a fruit. Super Yummy and around 26 to 28 grams of protein for just around 150 calories!

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CHRISTY0615 Posts: 64
3/27/11 11:51 A

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Wow. Thanks for all the ideas. I've been struggling to get enough protein not because of being veg, but because of my calorie limit. So many of the sources are high in calories. I'm trying to get around 100g a day because I work out and weight train A LOT (though I've only had a couple good days of around 70ish since I started tracking more than calories). I feel hungry a lot lately, too. This wasn't a problem until the past month or so. (Maybe it's all in my head.)

Some things mentioned previously:
Isopure - I recently discovered this. Pretty good. I was told to only drink half, because the body can't process that much protein at one time.

Genisoy protein - Good source, not bad for calories, disgusting mixed with water. Well, the plain, unflavored one, anyway.

Greek yogurt - I've recently discovered this, and have substituted it for my usually soy yogurt. A much better source of protein in comparison. (Though it adds more dairy, which I wanted to avoid.)

Veganbodybuilding.com has some good info.
http://veganbodybuilding.com/?page=artic
le_fitnessnutrition
"...Of course, protein is important in fitness and "working out" so eat about .75-1 gram of protein per pound of bodyweight each day. Therefore, a 150-pound fitness athlete should eat around 112-150 grams of protein per day to maintain muscle mass and improve their physique. Be sure to have a high carbohydrate intake. In fitness, you will most likely be doing lots of cardiovascular exercise and will need the extra carbs for energy. ..."

Edited by: CHRISTY0615 at: 3/27/2011 (11:55)
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WILLBOYWONDER's Photo WILLBOYWONDER SparkPoints: (33,437)
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3/27/11 8:27 A

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Jenny, seitan isn't in the soy family. It is gluten. It's made from washing raw wheat till you're left with the gluten that results. I've only seen it at Whole Foods in the refrigerator section where the other non meats are kept, like Litelife and Tofurkey.

~~ Will ~~

~~~~If you're looking for a blessing, try being a blessing to others! ~~~~


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LUVTHECARDS1's Photo LUVTHECARDS1 Posts: 614
3/26/11 11:56 P

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Good article WILLBOYWONDER! Thanks :)

Celi (Kelly)

***Tell me what you eat and I will tell you what you are.
~Athelme Brillat-Savarin


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JENNYDOM43's Photo JENNYDOM43 Posts: 15
3/26/11 12:03 P

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Vegabel,
Is that "Raw Protein" a powder or something else? Trying to figure out where to look for it...i'll ask at my health food store...but just curious.

THANKS!

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