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


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WILLBOYWONDER
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3/24/11 7:20 A

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Here's an informative article on alternative protein sources:

www.freep.com/article/20110324/FEATURES02/
103240364/1036/ENT01/Vegan-chef-says-t
ofu-not-only-protein-alternative-meat?
odyssey=nav%7Chead


Edited by: WILLBOYWONDER at: 3/24/2011 (07:39)
~~ Will ~~

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


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AMYKMILLIGAN
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3/23/11 11:05 P

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FRUITYCHERRY: Thanks for recommending these books -- I will check them out!

Edited by: AMYKMILLIGAN at: 3/23/2011 (23:13)

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INFO-JUNKIE
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3/6/11 1:36 P

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According to so many books I've read on the subject, we only need about 10% protein in our diet - which is so easy to do if you eat fruit, veggies, legumes and whole grains.

Thanks FRUITYCHERRY, I am going to read that book by Dr. Fuhrman. I have reserved it at my library.

~Connie~


Losing weight is hard. Being fat is hard. Choose your hard.
~~ author unknown

"You may have a fresh start any moment you choose, for this thing we call failure is not the falling down, but the staying down." --Mary Pickford




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ANNIE.BEAN
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3/5/11 1:05 P

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My new favorite snack is broccoli and spicy hummus. High in protein and low in calories. Love it.



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SJTEBB
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1/31/11 8:07 A

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This is a great thread. I am currently following (for the most part) the Eat to live program by Dr Fuhrman I am mostly vegan with the odd egg very very rarely. We eat a green smoothie every morning loaded with lots of greens and fruit. Delicious filling and lasting



KJEANNE
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1/29/11 11:10 P

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This is a great thread! I am soooooooooooooo glad that I found out that I can change my protein requirements. I never get close to the protein requirements as assigned my SP.

I have been a raw vegan for 3 years now and am feeling great. For a while I was concerned about my low protein intake but after researching nutrition I figured that I was doing fine.

Do not look where you fell, but where you slipped.
African proverb


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HIPPIECHIC68
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1/4/11 9:39 A

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Thanks, this is great information. I only use soy sparingly so it is good to see where we can stock up for protein.

Nothing tastes as good as being healthy feels.

Love begins within.

Namaste

"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." ~Ralph Waldo Emerson


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VEGABEL
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1/4/11 9:33 A

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Thank you. I will let you know how it turns out.


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VEGABEL
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1/4/11 9:31 A

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Great list!


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KVAJGRT
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1/2/11 10:54 P

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from PCRM
Black beans, boiled (1 cup)

15.2

Broccoli (1 cup)

4.6

Bulgur, cooked (1 cup)

5.6

Chickpeas, boiled (1 cup)

14.5

Lentils, boiled (1 cup)

17.9

Peanut butter (2 tbsp)

8.0

Quinoa, cooked (1 cup)

11.0

Seitan* (4 oz)

24.0

Spinach, boiled (1 cup)

5.4


Whole wheat bread (1 slice)

2.7



DAHLFAN
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12/24/10 8:45 A

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Sure thing, Vegebel! This is the recipe we use:

blog.fatfreevegan.com/2010/09/curried-eggp
lant-lentil-quinoa-burgers-onion-peppe
r-relish.html


I have modified it occasionally with other types of legumes other than lentils, too. Still really yummy!

Also, these freeze well, just separate each patty with wax paper.


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VEGABEL
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12/23/10 2:37 P

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Dahlfan, would you consider posting recipe for veggie patty with quinoa. I can't eat soy either and would love to have that recipe.

While I avoid drinking milk; I do like Chia seeds in Chinobi (sp) Yogurt - careful though, gets pasty if wait too long to eat it.


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DAHLFAN
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12/20/10 11:05 A

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Glad I came upon this thread...here's a little input.

My son, who will be 2 in March, is highly allergic to multiple foods (eggs, milk, soy, nuts, treenuts). I have raised him pretty much as a occasional fish-eating vegan. It's been very hard to find good protein sources for him, since even some high-protein pastas and other grains are processed on shared equipment. Here are his major sources of protein:

Nutritional yeast: I make him "mac and cheese" with whole grain pasta, butternut squash, coconut milk, and nutritional yeast. Sometimes I'll add pureed pears, too. He LOVES this, and I like eating it, too!

Rice protein powder: he doesn't like this straight at all, so I bake it in pancakes and muffins. The vanilla type adds a little pleasant flavor to baked goods.

Hummus: he loves hummus. He hasn't figured out it's a "dip", so he just eats it by the handful.

Quinoa: easy to mix with other veggies. I also use quinoa flakes when making him veggie patties.

Sunflower butter: since he can't have nuts, I use this alot. He likes it on pancakes with applesauce.

Chia gel: someone asked above about chia seeds. They have no real flavor, but I tend to use it as chia gel to add to soups and stews. You can do a web search to get the proportions. I keep this in the fridge.

Hope this helps someone!


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PANIK257
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12/9/10 10:08 P

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I looooooove chickpeas.


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VEGABEL
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12/6/10 1:04 P

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I use Garden of Life Raw Protein - no soy , sugar or sugar subs. I think about 18g They have a Raw Meal that has more protein in the 30's.


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LIBBYL1
Posts: 5,601
11/25/10 11:32 P

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if you are veg rather than vegan add in yoghurt into meals - and cottage cheese with potatoes etc. Nuts of course. lentils and beans - and hummus is a favourite of mine. Also peanut butter added into smoothies is a quick boost


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QUEENJEANINE11
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11/12/10 4:04 P

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My fav non soy way to get protein is lentils. I cook some up.... lentils 400 calories worth has 30 grams of protein and add in red pepper tomato sauce and spices and there is diner. Whole grain everything is what i eat instead of white carbs. That adds up too for protein.


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QUORNDAWG
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11/7/10 4:10 P

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Protein has never been a problem since I converted almost 2 years ago. Plentiful sources as WILLBOYWONDER states.

I also like to use enriched pasta (Barilla). Not vegan though.

Every life should have 9 cats.

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WILLBOYWONDER
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9/28/10 12:14 P

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Well generally speaking, there are two basic types of protein. You have complete proteins and incomplete proteins. Which ones to consume depend on whether you are a vegan or not, and which type of vegetarian you are. Complete protein comes from animal sources, such as meat, dairy, and seafood. Incomplete protein includes a wide array of things from plant-based foods such as nuts, legumes, beans, whole grains, leafy vegetables, and fruits. So, if you are not consuming any animal products at all, getting a wide variety of things that contain plant-based protein is important. There are dozens of sources of animal-free protein. The information below will provide you with lots of great information.

~~ Will ~~

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


www.webmd.com/


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MARYSBEST
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9/28/10 11:45 A

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Hi, I'm a newbie to the site, and my daughter and I are newbies to the vegetarian thing. She is 14 years old, and I am really concerned that especially for her sake, we need to do our homework and do this right and not have her body lacking for what it needs. The protein thing -- don't we have to worry not just about the number of grams, but the two different TYPES of proteins. How do y'all make sure you're getting enough of the two types?



DENISE223
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8/26/10 9:24 P

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Hi Everyone:

I was at the Vitamin Shoppe the other day to pick up a couple of things and figured I'd check out their vegan section. I came across some vegan vanilla rice protein powder (NutriBiotic) and was surprised to see 12 grams of protein in 1 TBSP @ 60 calories.

www.nutribiotic.com/rice-protein-vanilla-2
1oz.html

(looks like it now comes in organic)

My husband and I enjoy smoothies, so I purchased the protein powder.
I'd been hoping to find a vegan protein supplement to increase my protein intake, but the ones I found had ingredients I didn't want and/or need.

I made a smoothie today with rice milk, a banana & a few strawberries, some ice plus one TBSP of the powder, and it was REALLY GOOD!! Very tastyemoticon

I normally don't purchase things unless I've checked them out, but I felt pretty good with this choice. I'm happy that I bought it.

Have a peaceful evening,

Denise

"He who is cruel to animals becomes hard also in his dealings with men. We can judge the heart of a man by his treatment of animals." ~~Immanuel Kant~~

~"Our lives begin to end the day we become silent about things that matter"~
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LUCYCT001
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8/23/10 3:34 P

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Very useful thanks for the cottage cheese tip. Easy protein thank you!


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FRUITYCHERRY
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7/3/10 2:17 A

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Dr. Fuhrman has several very informative books. Check out half.com or amazon.com for a cheap deal. Eat to Live changed my life. I have lost almost 60 pounds in 4 months.

I have heard that his book, Disease-Proof You Child, is a must read for parents.


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WILLBOYWONDER
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7/2/10 7:27 A

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I second that. I have not read anything Dr. Fuhrman, however, I live by the idea of consuming a diet rich in fruits, vegetables, whole grains, beans, nuts, and seeds. On a vegan/vegetarian diet, I find protein the easiest thing to get.

~~ Will ~~

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


www.webmd.com/


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FRUITYCHERRY
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6/29/10 5:41 P

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I get my protein by following the lifestyle outlined in Eat to Live by Dr. Joel Fuhrman. I eat massive amounts of fruits and veggies, along with beans and whole grains and nuts. His book as well as T.Colin Campbell's The China Study are very informative on this topic. I would say they are both must reads for all people, especially vegetarians and vegans.


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JLTURNER4400
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6/24/10 2:45 A

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I read recently that Chia seeds or ground Chia seeds are high in protein and increases your energy level. I have never eaten Chia seeds. Have any of you ever used Chia seeds and have first hand knowledge about them?

Edited by: JLTURNER4400 at: 6/24/2010 (02:47)

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INFO-JUNKIE
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6/21/10 7:22 P

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According to what I've read in "The China Study" by T. Colin Campbell and also lots of books by Dr. Neal Barnard - we don't need nearly as much protein as we've been told. In fact, excess protein contributes to osteoporosis, kidney problems, juvenille diabetes (especially cows milk protein) and even cancer. Also, there is a lot of protein in grains, veggies and legumes.

Edited by: INFO-JUNKIE at: 6/21/2010 (19:24)
~Connie~


Losing weight is hard. Being fat is hard. Choose your hard.
~~ author unknown

"You may have a fresh start any moment you choose, for this thing we call failure is not the falling down, but the staying down." --Mary Pickford




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TM_MD22
TM_MD22's Photo Posts: 27
6/14/10 9:58 A

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I'm going to check out isopure...they have 0 carb drinks with 40g of protein. I'm still researching but so far doesn't look like there's a downside except it sucks for Vegans because it's whey-based.

http://www.theisopurecompany.com/drinks.php


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SPARKPLUGG
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6/14/10 12:17 A

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I've been trying the various flavors of a whey protein powder called Tera's Whey. They are very high quality. It's also a plus that the company makes organic, and hormone-free products sourced from sustainable family dairy farms, etc. Available at Whole Foods, among other places. Check out their nutritionals: teraswhey.com/store/

I'm waiting to try the SunWarrior brand brown rice protein powder. It's supposed to be excellent. Raw and vegan, too: www.sunwarrior.com/products/sunwarrior-pro
tein/


I also enjoy vegan "meats" made by Field Roast. Their sausages are especially nice. Check them out: www.fieldroast.com/products.htm

Edited by: SPARKPLUGG at: 6/14/2010 (00:31)

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TM_MD22
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6/11/10 5:07 P

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Whatever you do, stay AWAY from pea protein. It tastes as nasty as it sounds. I was looking for soy alternatives and this made me gag when I put a scoop of it in my smoothie.

So far I'm sticking with Whey. That may not work for vegans though. Brown rice is probably better than hemp (heard that tastes pretty bad too).


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GOGOSHIRE
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6/11/10 4:03 P

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I add chlorella and spirulina to my morning smoothies. In addition to a slew of other amazing health benefits, both are very high in protein.

Maureen
gogoshire.tumblr.com is my online vision board.

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JLTURNER4400
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6/11/10 3:10 A

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Thanks BABYDECOY for the tip about Brown Rice Protein. I bought some at my health food store and it cost the same as Hemp Protein powder and has the same amount of Protein per serving which is only 2 tbsp compared to Hemp Powder's 4tbsp serving. Also it doesn't change the appearance of the milk or cereal you mix it with. Much more appealing.
emoticon

Edited by: JLTURNER4400 at: 6/11/2010 (03:12)

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LAWILEY526
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6/10/10 1:26 P

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I remember reading awhile back that soy is a thyroid inhibitor, so if you have a sluggish thyroid already, soy is not the way to go. I do eat alot of almonds and use the almond "milk" in place of regular milk. I am only 4 weeks into this new way of eating, so there is still much to learn and explore. I'm counting on you friends to help me in this new endeavor :)



PATTK1220
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6/8/10 6:45 P

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I just found a great vegan blog with recipes for bratwurst and all sorts of other wonderful foods. hellyeahitsvegan.com/?p=95

Patt in Minneapolis
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~~~~~~~~~~~~~~~~~~~~~

It's not what you look at that matters; it's what you see. ~Henry David Thoreau

The food you eat can be either the safest & most powerful form of medicine or the slowest form of poison. ~Ann Wigmore

To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment. ~Ralph Waldo Emerson


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TEJOLOTE
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6/8/10 3:52 A

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I make fake meats on my day off, for the rest of the week. Anything with gluten flour and nutritional yeast in it is going to be high protein, and often low cal and low fat, also. Check out this recipe for vegan brats: recipes.sparkpeople.com/recipe-detail.asp?
recipe=1107829
. I had one tonight with sauerkraut. Amazing! And just one of those is half the daily protein need for the average joe. For a bodybuilder it's just a dent, but comparable to meat options. Also soy-free for those who care about those things.

Personally I drink soymilk with protein powder for meals, and I love tofu. I also do peanut butter, quinoa, and I eat wheat like pasta, with sauce. Wheat is astonishingly high protein in its whole form.

I like Morningstar products for quick high-protein meals, but admittedly, they're high calorie, so you have to watch it. It's better to make your own breakfast sausage and fake hotdogs, if you have time. You have better control that way.

I think someone pointed out earlier that oatmeal has a moderate amount of protein. One serving has as much protein as a medium egg. However, that's still not a high amount of protein, unless you combine it with something else.

Edited by: TEJOLOTE at: 6/8/2010 (03:53)

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BIJOUX7
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6/6/10 12:14 P

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Cottage cheese, greek yogurt, egg whites, cheese, quinoa



EUGENIAINSIGNA
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6/5/10 12:05 P

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Thank you so much for posting all of this. I'm going to have to get creative for protein--while I've been hitting the fat and carb goals, I am ALWAYS under on the protein goal. Tracking food has been an illuminating experience, especially since I've gone vegetarian!!


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ANTISOCIALWRKR
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6/1/10 3:07 A

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"I've been having a hard time meeting SP's protein goal without overdoing fats or carbs"

You mention vegetarianism (not veganism) in your post so I'll answer that egg whites are 100% protein. A spinach and egg white omelet (cooked with a bit of olive oil) and whole wheat toast is the perfect carb/protein/fat ratio for my needs.





ANTISOCIALWRKR
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6/1/10 2:44 A

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There is some debate over how much protein the body can absorb at one time (I've heard 30 grams most often), so you're better off getting protein spread across several meals than at one sitting. If your body can't absorb all the protein in the shake, you are going to have unwanted calories, assuming you are drinking the shake for nutrition and not for taste. This isn't a big deal, except that I've noticed that most people on the message boards have weight loss goals.

www.tomvenuto.com/asktom/protein_grams_per
_meal.shtml




BABYDECOY
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5/29/10 11:47 A

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I got some vegan brown rice protein powder from Whole Foods yesterday--not as cheap as soy or whey protein but still much less expensive than the designer vegan powders. They had hemp powder too, but I had a bad experience the one time I tried hemp milk (didn't sit right with my stomach) so I'm reluctant to try it. Brown rice and hemp protein powders were each comparable in price and protein content.



JLTURNER4400
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5/29/10 3:28 A

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I was having trouble too getting enough protein in my diet with out going over my carb and fat limits until I read and began to use some of the foods suggested in this forum. I would like to thank the person who recommended Hemp Protein powder and seeds. I found you can add it to any meal to supplement your protein. The powder I bought taste nice but it doesn't look that appealing. The hemp seeds are more appealing.


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LEBAKKE
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5/27/10 4:17 P

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"Then I looked into what it's made of, and learned that TVP is really Textured Soy Protein, made with a by-product of making soy oil"

...Not to mention that the company that produces and holds the trademark on this product is the same "family friendly and environmentally friendly" company that developed and produces high frutcose corn syrup. Archer Daniels Midland.

Here's an interesting link about TVP. It doesn't out and out say that ADM is the manufacturer of TVP but I followed my nose and figured it out.

savvyvegetarian.com/articles/textured-vege
table-protein.php



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75PERCENT
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5/21/10 2:21 P

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It seems to me that I was taught that the main reason for such a high protein intake goal was that protein takes longer to activate in your body, yet metabolizes more slowly, so if you are eating 3 meals a day, protein helps stabilize your energy level over the course of the day.

Therefore, if you eat more often than that (i.e. 5 or 6 smaller meals throughout a typical day), grain products which tend to concentrate carbs more so than protein, should do the trick.

I am *not* a nutritionist, so I could be wrong, but this information came to me from a nutritionist and it has worked for me for many years.


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GRYFFINSONG
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5/16/10 12:00 P

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I'm a recent breast cancer survivor, and my cancer is strongly estrogen receptive. Although there is still a bit of controversy about soy, I've cut out all soy except a dash of soy sauce every now and then for flavor.

I've lowered my protein range here on SP after consulting a cancer survivor's nutrition book. Their formula is to multiply 0.36 x body weight to come up with your daily protein requirements. That comes out similarly to some of the other suggestions here, so I made a range with that number bracketed by a bit as my SP range.



SGIVENS2
SGIVENS2's Photo Posts: 732
5/16/10 9:36 A

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Wow - such varied informtation - thanks for sharing



MARTINIBELLINI
MARTINIBELLINI's Photo SparkPoints: (674)
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5/15/10 2:44 P

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I've been vegetarian for 1 year, and protein has not been a problem for me. One great source that's often overlooked is dark green leafy veggies, and I use them in a green smoothie in the morning.

I use a few leaves of kale, spinach or chard, with some water, a Fuji apple, half a banana and frozen blueberries. I add other fresh fruit like pineapple, pear or mango sometimes...Yummy! I usually have this or a fresh carrot, apple celery juice to start, and then a half cup of steel cut oats and rice milk and a drizzle of agave, and I'm good to go. Of course veggies and fruit are organic where possible.

And I agree with a previous poster... we don't need as much protein as the 'food pyramid' leads everyone to believe, as those requirements are established by the meat industry. Watch Parts 1-6 of the 'Foods that Kill' videos on YouTube, by Dr Klaper. That's what made the difference for me when I went vegetarian/vegan.

Eating nuts, grains, veggies, and fruit in variety should give you plenty without using soy, which creates mucus in your system (something I recently discovered...)

I typically avoid soy where possible, and there are plenty of good nut milks, rice milk, hemp, etc. to enjoy. Another good one that I love (on occasion) in my Kafix or decaf coffee is coconut milk creamer... but it's high in calories, so be careful.


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VEGMOMOF3
VEGMOMOF3's Photo Posts: 37
5/10/10 6:10 A

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Nutritional yeast, beans, whole grains, seeds! I ate soy, dairy, nut, and egg free as a vegetarian for ten months and stayed completely healthy. In general, I have read that protein guidelines are set to be too high due to a predominantly meat-eating society. My two cents..


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SUNNYH99
SUNNYH99's Photo Posts: 2,590
4/30/10 3:29 P

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Hi all, just checking on topics here and wanted to see what fellow vegans and vegetarians are saying on the topic of veg protein. I'm a vegan, so I choose not to eat any animal derived products. That said, I rarely eat 60g protein a day as SP recommends. I read up on it in the China Study and the Engine 2 Diet, and have reviewed the PCRM guidelines for protein. I lowered my SP minimum to 46g and often exceed it but don't worry either way.

I too have relied on soy and have begun subbing in non-soy sources. I switched to almond milk for my cereal (pretty low in protein) and like it a lot. I didn't like the coconut "milk" product available in 1/2 gallons in the soymilk area of my natural foods section. No flavor. I use the Sequel Vega products designed by vegan bodybuilder Brendan Brazier as a lunch meal replacement mixed with coconut water or 100% juice (pomegranate, blueberry or tart cherry). I often got Karen and Sisters Thai Vegan "Turkey" or "Chicken" which is very high in protein from Textured Vegetable Protein (TVP) and tastes great, hot or cold. Then I looked into what it's made of, and learned that TVP is really Textured Soy Protein, made with a by-product of making soy oil. Here's some info: frugalliving.about.com/b/2008/06/13/tvp-ar
e-you-eating-it.htm
So my "go-to" when not sure what I want for dinner is a "no-go" now. I have no gluten issues, so I've made my own seitan from the recipe in Vegan with a Vengeance (and in SparkRecipes) and LOVE it! Vegan chicken fried steak and faux meatballs both turned out great.

Thanks for all the comments and suggestions here. We need our protein, and we need our sanity, too!
emoticonSunny

Edited by: SUNNYH99 at: 4/30/2010 (15:31)
Sunny

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SOQUIET
SOQUIET's Photo Posts: 369
4/27/10 1:16 P

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With apologies for the soy tangent:

Hapeebutterfly, try to stay away from genetically engineered/modified soy. Derivatives are lecithin, soybean oil, soy flour, protein soy isolates*, genistein. For low thyroid function, I would only consume organic (non-GMO) tofu made from identity preserved soybeans, and even that in moderation.

www.soyinfo.com/haz/company.shtml

www.soyinfo.com/haz/gehaz.shtml

*"GeniSoy uses only water-processed isolated soy protein that retains the naturally occurring levels of isoflavones (a phytonutrient) and all the protein comes from certified non-GMO soybeans."

www.safe-food.org/-consumer/brands.html

Edited by: SOQUIET at: 4/27/2010 (13:31)

A merry heart does good like a medicine. ~(proverb)


HAPEEBUTTERFLY
Posts: 15
4/27/10 11:48 A

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This is such a great topic!

I've been vegetarian for quite a long time and I have been up and down with the soy intake. A few days ago I was tested for low functioning thyroid. She suggested some foods for me to steer clear from or use sparingly because they interfere with the thyroid and one of them was soy products. I do like tofu though so I won't completely cut that out but I'm okay with only having it from time to time.

So many great suggestions here. Thanks



 
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