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  FORUM:   Veg'n Food, Products, Nutrition & Cooking
TOPIC:   Protein requirements without using soy 


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KAITLYNCAMPBELL
KAITLYNCAMPBELL's Photo Posts: 140
1/18/10 5:15 P

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Mike- thanks for the tip on adding fruit! I think that will help. I have seen some recipes on here where they are made with ice instead of milk so I think I will try that along with the lactose intolerant type you suggested! I'll let you know if I can find any and how it works! Thanks again!



KOKOEK9
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1/17/10 8:59 P

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Hi I also have a hARD TIME WITH PROTEIN, if it is in the fifties I don't worry but when it is in the 20s and 30s I do since that is where it is. My best days are when I eat fish or sea food. I won't eat meat or chicken, don't mess with my eggs or seafood. you might have to look for a supplement of some kind. I also have a hard time getting protein without fat

Mike


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ALITSA3
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1/17/10 8:40 P

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I definitely think SP's 60g of protein goal is high. I didn't pay attention to my protein intake before I joined SP, and I always hit a fine number when I got a physical. I wonder if perhaps it is easy for meat-eaters to overdo protein, so that skews the number up? Or perhaps long-time vegetarians adjust to smaller protein amounts?

Anyway, I've been having a hard time meeting SP's protein goal without overdoing fats or carbs... it seems that there are few veg sources that are high in protein AND low in the other two. Has anyone managed to get the right carb/protein/fat ratio? How did you do it?



KOKOEK9
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1/16/10 7:03 P

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if you look you can find them for lactose intolerant and no you can add them to what ever you want to mix them with, I have added them to plain water, the smootie deal is to make the fun to drink, maybe you could make a drink with what you want plus some fruit

Mike


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KAITLYNCAMPBELL
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1/16/10 6:46 P

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I have never tried protein powders myself because I always find that your supposed to put them in smoothies and because they are usually made with milk and I'm lactose intolerant, the two don't mesh well in my stomach! :)
Is there another way to use the protein powder other than with milk?



KOKOEK9
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1/16/10 1:10 P

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have you considered a vegan protein powder

Mike


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KITTYGLITTER3
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1/16/10 10:37 A

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Sometimes Soy bothers my stomach, but I find that I don't need it to meet my protien requirements.
For me it's much easier to eat cottage cheese or fat free cheese, beans, eggs, and the occasional pre-packaged meat substitue patty.
If you're a vegan, I guess rice milk and almond milk would be options, as would veggie slices (instead of cheese) but I'm not sure if they use casein as an additive in those.



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KOKOEK9
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1/15/10 6:55 P

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isn't that amount of protein quite excessive

Mike


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LMBG123
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1/15/10 11:07 A

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I am within the "healthy" weight category, but my body is disproportional. I have some fat around my midsection, and not enough muscle in my upper body. My goal is to convert the fat around my midsection into muscle in my upper body. I've been a vegetarian off and on for three years, and decided to make it permanent this time. I lift weights and strength train a lot, so I definitely need my protein, in fact 220 grams of it a day. So I eat a lot of soy and rice protein isolate and beans and lentils and things. Foods heavy in protein, are usually also, heavy in calories. So, when I increase my protein, I also increase my caloric intake. That part sucks. So, to compensate for the muscle gain, I have to include cardio or yoga consistently throughout the week as well. It's just really hard with school, work, and friends.

My issue, I suppose, is being able to get 220 grams of protein a day without eating 4,000 calories. Haha



KAITLYNCAMPBELL
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1/14/10 11:38 P

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hi all! i am new to the message boards and blogging and such, even though i have been a member for awhile!
protein for me has been very difficult to get since i gave up meat...i do not like many types of beans (chickpeas and green are about as far as i get) and do not do nuts very well...
also, i am lactose intolerant so i can only eat certain cheeses but no milk or yogurt...makes it very difficult to get that protein in!
i often dont even make it to 40 g protein a day so i appreciate many of the suggestions here...ive tried quorn and like it and really like morningstar farms chick'n and boca crumbles...
i know there has been a lot suggested, but does anyone have tips for me since i tend to not like much of what is listed here for protein sources??? thanks for any help or support!



BEBEKAH
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1/12/10 11:36 P

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Good list already, and I try to eat as many forms of protein as I can. As for the amounts, if I reach 50g per day, I believe that is sufficient even though SP's recommendation is 60.
As an extra measure when I was consistently falling short, I started making a breakfast smoothie (fruit, soymilk-which could be replaced with something soyfree, almond butter, and ground flaxseed) using a protein powder made from peas. It is awesome in smoothies! In case you're interested in reading the ingredients and nutrition info, this is a link to the site where I buy it- the cheapest place I've ever found it. :) http://www.bodybuilding.com/store/olabs/peaprotein.html


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ELCIA_S
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1/12/10 1:40 P

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beans,


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LADYJEXIE
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1/11/10 8:46 P

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nuts, brown rice w/black beans, quinoa

*
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It neither picks my pocket nor breaks my leg.
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My brain and my heart are my temples; my philosophy is kindness.
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BODY-WISE
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1/11/10 12:12 P

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Hello, All!

Just posted my intro post over on that thread, so I'll spare those details.

I've just decided to become 2/3 vegan/vegetarian. I was 100% vegetarian about 12 years ago for 2 years. I used a book called "On Becoming Vegetarian" to help me make sure I was getting what I needed. Regarding protein, there were 2 thoughts back then:

1) Eat a combo of legume/nuts and grain per meal and you'd get your balanced protein amnio acids (I don't do soy or seitan except tempeh on occasion);

2) Or eat legumes, nuts, graines and other green throughout the day, however combined, so that at the end of the day it all balances out to right compliment of amino acids.

Looking for updated thoughts on this.

Thanks!

Edited by: BODY-WISE at: 1/11/2010 (12:13)


BIJOUX7
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1/10/10 9:38 P

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nuts, beans, quinoa, steel cut oats, millet, buckwheat...



SUZPHD
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1/9/10 7:02 P

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Oh thank goodness there is a discussion on protein! I too have been deficient per the nutrition tracker and just spent nearly an hour searching for foods to boost my protein intake while trimming the calories! I've decided to print my daily menus as I go so that as I get busy, I can always repeat them fairly easily.

Thanks so much for all of the suggestions! emoticon


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DS9KIE
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1/2/10 3:18 P

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how do you sprout the seeds?

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KOKOEK9
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1/2/10 2:37 P

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have you ever heard of buckwheat barley

Mike


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TRAPPEDUNDER
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1/2/10 2:29 P

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I cook a lot of quinoa and buckwheat.

I sprout them and then use them on top of salads. I cook them into soups (easy to do), boil them and use it like rice....

I find my body really like this protein almost more than tofu


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KOKOEK9
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12/31/09 9:36 P

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thanks

Mike


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MMMLEAFYGREENS
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12/31/09 1:49 P

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Steel cut oats are less processed, and have a much lower glycemic index. you cook them with a 1:4 oats-to-water ratio, as opposed to instant oats, which require only a 1:2 ratio. Takes more time to cook, but you can soak it overnight to cut down on cooking time, or you can make a big batch and keep in your fridge for the week. Looks more like couscous or kasha than rolled oats. Tastes more rich and nutty, has more texture, has a little more protein. Both are good for you, but steel cut is a little better:
1c cooked Quick oats: 150 cals, 3g fat, 27g carbs (4g fiber, 1g sugar), 5g protein.
1c cooked steel cut oats: 160 cals, 3g fat, 27g carbs (8g fiber!!), 6g protein.

Trader Joe's has a pre-made steel-cut oat dish in their freezer section, if you want to try them without making a big time investment.



KOKOEK9
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12/31/09 1:00 A

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what is the difference between quick oats and steel cut oats

Mike


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MMMLEAFYGREENS
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12/30/09 2:49 P

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For some reason, i never realized this before- Steel cut oats have a LOT of protein. I had a cup of cooked oats for breakfast, and when i went to log it in, i realized that just 1 cup cooked (1/4 c uncooked) has 6g protein.
Here are some other sources i've found helpful:
http://www.naturodoc.com/library/nutrition/protein.htm
http://www.vegparadise.com/protein.html#Charts (scroll down a bit for a great list that really explains protein amounts in many foods.)
http://www.savvyvegetarian.com/articles/plant-food-protein-chart.pdf (comprehensive chart that shows calories per serving as well as protein content of plant-based foods)

Edited by: MMMLEAFYGREENS at: 12/31/2009 (13:50)


KOKOEK9
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12/25/09 1:38 P

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no, I can't afford that

Mike


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STEVIE281
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12/25/09 1:36 P

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Who would? An acupuncturist, a naturopath, or again a nutritionist? Have you tried any of those?



KOKOEK9
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12/25/09 1:36 P

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and when I say I am not getting protien that is what the tracker says

Mike


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KOKOEK9
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12/25/09 1:35 P

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no when I do stairs I am not winded but my leg get a week feeling kinda sore after about half way upno real pain though, doctors don't know a bout this kinda thing, I wouldn't trust them.

Mike


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STEVIE281
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12/25/09 1:22 P

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Have you considered working with a sports or regular nutritionist? Also you have to focus your exercise regime. Incorporate exercises that include balance, speed, flexibility, strength, and endurance. When you say you don't have strength for the stairs are you saying that you are winded? Is there pain involved? When was your last checkup? Strength is built by stressing your body in different ways. What does getting enough protein mean to you? If you are looking for the protein to make you feel a certain way it might not, there may be deficiencies in other areas. No one food or supplement is a cure-all. Reassessing is something we all have to do. Take your time.



KOKOEK9
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12/25/09 12:53 P

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this is even more basic than weights, I have lived in a 2 story house most of my life and yet my legs have not developed the strength for star climbing, you would think that what I do daily would come easily but it don't. and in just life I never seam to get stronger. I do need to get more protein. I am going to start eating more sea food

Mike


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STEVIE281
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12/25/09 10:36 A

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Strength you have to start slowly with a weight you can handle. Try programs by Cathe Friedrich or P90X. You have increase either weight or reps in order to build strength and endurance. Her programs are great for both. Try her new travel program. "Men's Health is a good all around magazine to subscribe to for ideas on exercise and diet. Think about the llok you would like to achieve and try some of the bodybuilding teamsin terms of support. Have you gone to www.bodybuilding.com ? Merry Christmas!

Edited by: STEVIE281 at: 12/25/2009 (10:39)


KOKOEK9
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12/24/09 1:52 A

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not only does my tracker show a lack of protein but I just can't seem to developing strength, I have been that way most of my life so it isn't just giving up meat

Mike


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MMMLEAFYGREENS
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12/24/09 1:32 A

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I'm so glad to see this post! I was about to ask the same question. I have been getting about half or two-thirds my recommended minimum amount of protein, no matter how hard i try. I feel like i eat pretty healthily, though, and i don't feel deficient.

I'm also curious about the supposed 'protein myth' and how much truth there is behind it. Is it true that the recommended protein amounts are drastically over-estimated because it boosts meat industry sales? How much protein do we ACTUALLY need? The information out there is so conflicting!



2SUZIEQ
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11/11/09 1:19 A

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A vegetarian told me how she prepares beans.
Wash beans and check for small rocks.
Place in your crockpot....no soaking. Put in any spices you want (like minced garlic) and cover with several inches of water. Set on low for 8 hours.
They come out perfect. I then use them in recipes, like hummus, put them in soup or mix them with veggies and brown rice. I freeze some in small snack plastic bags, then in a freezer bag for later use.



PRFND_RAINCLOUD
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11/10/09 10:53 A

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Thanks sooo much Will. This is very helpful information!

On average how much protein does everybody take in?


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DS9KIE
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11/10/09 10:27 A

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the field roast sounds good.

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ONLY_AS_HIGH
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11/9/09 4:01 P

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This is a great post. I'm always worried whether I'm getting too much soy everyday - thanks for all the suggestions, guys! This is a great find!


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STEVIE281
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One day my child-- one day. Why not ask them when they might be in your area. I have spoken with reps there and they are quite personable.

Edited by: STEVIE281 at: 11/8/2009 (12:40)


YORKJAG
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11/8/09 12:28 P

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checked out field roast's website looks pretty interesting however it appears they are not in canada yet so i cant try them. too bad emoticon

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STEVIE281
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11/6/09 11:06 P

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Field roast has good products that don't contain soy. Go to www.fieldroast.comfor information.



ZLATEH
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11/6/09 10:50 P

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A lot of my protein recently has come from low fat cottage cheese and yogurt. Idk if there are any comparable alternatives for vegans but I do eat eggs and milk so lower fat milk products have worked for me.


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KOKOEK9
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11/6/09 9:27 P

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My problem with protien is getting it without fat I go over in fat more often than is good

Mike


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ZLATEH
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11/6/09 11:35 A

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Thank you everyone for your ideas, I especially liked the hard science facts, and the new product ideas (I had never heard of quorn.) It gave me new motivation.
Again thank you all :)



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WILLBOYWONDER
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11/6/09 11:07 A

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Quorn is pretty good. I don't have it too often, but I think the chick'n nuggets and the meatballs are the best of their products. Havent had the patties yet either. Good protein content, not bad for calories or carbs, and is more tasty than Tofurky products.

Quorn Website: www.quorn.us/

Edited by: WILLBOYWONDER at: 11/6/2009 (11:08)
~~ Will ~~

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THEATRESIREN
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11/6/09 9:28 A

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I just found out about QUORN products on this site. I just purchased the "chicken" patties. All of their products are meat free and soy free and are a good source of protein. I haven't tried them yet, but I'm hoping this is a possible addition.




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SUSIESHINES
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11/6/09 12:28 A

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Will, thank you for posting that list.

emoticonemoticon


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BILBY4
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11/5/09 8:54 P

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As a rough guide:
- mixed fruit and vegetables average about 2.5% protein by weight.
- legumes average about 7% protein by weight
- grains about 9% protein by (dry) weight.
So, for example, if you have a few slices of wholegrain bread with 100g of lentils and 200g of vegetables that would be about 9g + 7g + 5g = 21g of protein, over a third of your daily requirement.
Similarly, a serving of muesli with a banana and rice milk would give you about 15g.
By the way the Spark diet thingy recommends my protein intake be 60-153 grams, which looks absurd to me. I've reset it to 40-90.


Edited by: BILBY4 at: 11/5/2009 (20:57)

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DIGBOI
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11/5/09 4:51 P

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emoticon What an extensive list! You are always so knowledgeable.

“The purpose of education is to bring out the best in you”Mohandas Karamchand Gandhi


STEVIE281
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11/5/09 1:50 P

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Sounds good to me!



WILLBOYWONDER
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11/5/09 1:17 P

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Here is a list of several good sources of protein:

Seitan
Lentils
Kidney beans
Black beans
Chickpeas
Vegetarian baked beans
Pinto beans
Black-eyed peas
Lima beans
Quinoa
Bagel
Peas
Textured Vegetable Protein (TVP)
Peanut butter
Whole grain Spaghetti or other pasta
Almonds
Peanuts
Sunflower seeds
Whole wheat bread
Cashews
Almond butter
Brown rice
Couscous
Spinach
Broccoli
Potato
Barley

~~ Will ~~

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


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ZLATEH
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11/5/09 1:00 P

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I have been getting close but not equal to the protein requirements of 60 g a day using mostly soy products. There is a problem with that for me personally because there is an extremely high incidence of breast cancer in my family. There have been reports giving evidence both ways about the natural estrogen in soy and the possible correlation in increasing susceptibility to breast cancer. So I am asking you for help for ideas using lean protein that does not have soy products so i can play it on the safer side and cut down on eating them.


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