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  FORUM:   Veg'n Food, Products, Nutrition & Cooking
TOPIC:   PROTIEN 


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SALLYT57
Posts: 63
8/14/07 10:51 A

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Here's a great link from PCRM.org: http://www.pcrm.org/health/veginfo/protein.html

I think people focus too much on protein. Even with a vegan diet, if you're eating adequate calories, you are most likely getting enough protein.


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SCRTPRNCS
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8/13/07 8:18 P

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I came here thinking the same thing.. and I have gotten some great ideas.

Something that hasn't been brought up yet, and is something I picked up recently in a book that I read is adding protein powder and flaxseed to your morning yogurt or shake.

Even with that though, I'm still low on the protein side so I'll probably have some hummous for a snack to boost my protein up for the day.

~Live, Love, Laugh~


MARTINA55
MARTINA55's Photo Posts: 62
8/13/07 3:10 P

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Although I'm not nutriton expert, according to Canada's food guide most people should be getting 2-3 serving a day of meat/alternatives. This is only for adults, not kids or seniors, who may need more or less. A serving counts as the following-

2 tbsp of nut butter
3/4 cup edamame
3/4 cup hummus
1/4 nuts/seeds
3/4 cup lentils
3/4 cup beans
3/4 cup tofu
2 eggs

You can visit Canada's food guide at http://www.hc-sc.gc.ca/fn-an/food-guide-aliment/index_e.html or just get to it by googling it. Hope this helps!

Edited by: MARTINA55 at: 8/13/2007 (15:11)
Everything I like is either illegal, immoral or fattening!!


GROOVYGIRL623
GROOVYGIRL623's Photo Posts: 511
8/13/07 2:03 P

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Anyone have suggestions for protein rich foods that are low in carbs? I keep running into trouble with my carbs being too high and not enough protein. Thanks!

Oh, and I'm a ovo-lacto, so dairy is ok.

Edited by: GROOVYGIRL623 at: 8/13/2007 (14:04)
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CONSCIOUS
CONSCIOUS's Photo Posts: 20
8/4/07 9:17 P

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Recently discovered I don't get enough protein (or iron)... I did, however, try Bolthouse Farms Vanilla Chai Protein drink, which is amazing.

Being veggie for many years, I have varied to type of vegetarian I am. Currently I'm pesco-vegetarian, so seafood like salmon is helping w/the protein factor.

"you must be the change you want to see in the world" -mahatma ghandi


NATHAN.NEARING
Posts: 28
8/3/07 10:46 P

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Seitan is amazing for protein, if you're okay with Gluten.

Textured Vegetable Protein and Nutritional Yeast are also good. Everything else has already been covered, for the most part.

I've been Vegan for close to half a year now, and my protein intake is usually anywhere from 130 to 210 in a given day. I take in a lot, haha.

There are tons of sources for Protein. Seitan (Vital Wheat Gluten) is actually much higher in protein than meat, or any animal product for that matter. Plus, if you make it properly, it will have an almost identical texture to meat (chicken mainly).



MERRYCAKES
MERRYCAKES's Photo Posts: 523
7/15/07 2:45 P

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If you eat dairy, cottage cheese is an amazing source of protein (28 grams per cup) that requires no cooking - perfect for summer! It's a great dessert - just add fruit.

Otherwise, focusing on a legume for your evening meal can help. Trader Joe's has this great soy powder that's just ground organic soybeans - here it's about $5 for a big canister, and you can blend a scoop together with soy milk, a banana, and a drop of vanilla for a delicious shake.

It also helps to trade in your usual bread for one that's high protein (like a sprouted grain one). They usually have more fiber too!

Hope this helps!


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MERRYCAKES
MERRYCAKES's Photo Posts: 523
7/15/07 2:45 P

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If you eat dairy, cottage cheese is an amazing source of protein (28 grams per cup) that requires no cooking - perfect for summer! It's a great dessert - just add fruit.

Otherwise, focusing on a legume for your evening meal can help. Trader Joe's has this great soy powder that's just ground organic soybeans - here it's about $5 for a big canister, and you can blend a scoop together with soy milk, a banana, and a drop of vanilla for a delicious shake.

It also helps to trade in your usual bread for one that's high protein (like a sprouted grain one). They usually have more fiber too!

Hope this helps!


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CALOUSTE
CALOUSTE's Photo Posts: 188
7/15/07 1:31 P

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Well, if it makes you feel better, I've been a vegetarian for over 20 years and I probably haven't eaten enough protein until recently!

Some staples that I've been using lately:

FAGE 0% Greek strained yogurt. It's imported from Greece and has been becoming a lot more widespread in CT in the last year or so. This stuff is awesome. It has 20 g protein per cup, tastes great, and has wonderful texture. I eat this daily for breakfast.

Edamame. I buy them frozen, in the pod or shelled. They are so yummy and they can be added to so many things.

Quinoa. Highest protein grain there is. I am gluten free, so I use this in place of couscous.

Protein powder. I use the Wild Oats 100% soy powder and mix it with juice sometimes. 23 g per scoop! You can also sneak it into things you are baking.




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IPNINEWS
IPNINEWS's Photo Posts: 2,376
7/14/07 1:48 P

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sorry, it's the ODWALLA super protein juice that is vegan, but I am guessing if you dabble in chocolate, you probably are not vegan...but if you are-ODWALLA-18g protein per 8oz.



DEVONLYNNE
DEVONLYNNE's Photo Posts: 933
7/14/07 11:02 A

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i recently bought smartdogs, just to try them and found out they were much healthier than i would expect. they only have 45 calories, and 8 grams of protien.


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MARI_MAC1109
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7/13/07 3:32 A

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I'd just like to point out that Naked Juice's Protein line contains WHEY--which isn't vegan friendly. Just a heads up!

"The question isn't who's going to let me; it's who's going to stop me."
-- Ayn Rand


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ACMEGS
Posts: 183
7/12/07 9:05 P

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I marinate tofu and then put it in a salad and eat it cold. You could also use your microwave, if you have one. I crumble tempeh into marinara sauce and nuke it for 30 seconds. It's delicious! You can also put soy protein powder into a smoothie, or buy soy yogurt.


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IPNINEWS
IPNINEWS's Photo Posts: 2,376
7/12/07 7:23 P

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I get protein from the southbeach diet protein bars AND naked juice protein zone drinks. Whenever I am low on protein, I put those in and can reach my minimum protein no problem.

and, of course, boca burgers...

I am a vegetarian, not vegan, and while I don't like to take in milk (don't drink it) I will eat some foods that contain it--they bar has milk in it, so if you're vegan, you don't wanna go with that. Naked juice is PACKED though (20 grams a bottle.

Edited by: IPNINEWS at: 7/13/2007 (11:23)


JENWRITES
JENWRITES's Photo Posts: 35
7/12/07 10:54 A

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I've been struggling with this too. I'm trying to eat a balanced diet, but it seems like I'm always looking at those protein numbers and going, "Damn it, why can't I get them higher?" It's getting really frustrating. It seems that all my meal planning ends up boiling down to, "And how can I get more protein in here?" I'm even eating Zone Bars and occasionally resorting to protein powder (but only on the days I do weights, because that stuff's not cheap).


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MEOWMIX587
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7/11/07 9:41 P

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Also if you only eat the egg whites, you can have a little more of them for the same amount of calories if you had eaten the yolks too.
Soy crisps are pretty low cal (120 for 20 crisps) as well. They're also pretty filling.


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MEOWMIX587
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7/11/07 9:39 P

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I get a lot of protien and I really don't eat many calories every day. I eat a lot of tofu, soy products and beans.


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LOEGAIRE
LOEGAIRE's Photo Posts: 12,385
7/9/07 1:28 P

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Seitan is great for high protein, low calorie.

Do not try and think outside the box. Instead, only try to realize the truth. There is no box.
***
Good judgement comes from experience. Experience usually comes from bad judgement.
***
Live each day as if it's your last, because one day you'll be right.
***
Stop whining and DO something!
***
I have no shift key and I must scream.


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KIPRUSS3
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7/9/07 1:13 P

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That's why I'm so confused. I actually have quite healthy dinners. Usually in teh summer, i do something like hummos, or salad with beans/peas, some nuts, etc. (in winter, i love quinoa as a stuffing for things like tomatoes & peppers w a hint of cheese, yum. summer is harder. no A/C so i don't tend to use my ovan or stove)

but where i find my issue is getting enough servings of things in for protien, but keeping the cals down.

that's why i was looking for some of the higher protien sources compared to calories. :-)

Tempering Chocolate is a lot like life.


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TREEHUGGIN
TREEHUGGIN's Photo Posts: 81
7/9/07 1:03 P

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Well, it looks like you need to reexamine what you're having for dinner on your vegetarian nights. If the idea of a vegetarian dinner is pasta, then you will definitely find it hard to get enough protein. If you do decide to make pasta, then you should have a salad and top it with some nuts, beans, tofu... etc and add some protein powder (nutritional yeast is great), mushrooms, textured vegetable protein (adds texture) to the sauce. If you're not having pasta, I'd recommend having a dish that is bean centered. Also Quinoa is DELICIOUS and has lots of protein. You can also have a "meat" dinner with tofu or tempeh or seitan substituted for the meat because then you get less saturated fat and cholesterol, and just as much protein. Good luck!


 
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SUNIL410
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7/9/07 12:09 P

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Eggs, Cheese & Beans

"No, no, you''re not thinking; you''re just being logical." - Neils Bohr


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LOEGAIRE
LOEGAIRE's Photo Posts: 12,385
7/9/07 11:02 A

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Peanut butter, cottage cheese, other types of cheese, nuts, seeds, spinach, eggs, soymilk, tofu, all sorts of stuff works.

Good luck!

Jason

Do not try and think outside the box. Instead, only try to realize the truth. There is no box.
***
Good judgement comes from experience. Experience usually comes from bad judgement.
***
Live each day as if it's your last, because one day you'll be right.
***
Stop whining and DO something!
***
I have no shift key and I must scream.


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KIPRUSS3
KIPRUSS3's Photo Posts: 1,473
7/9/07 10:49 A

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Prior to sparks page, i always assumed i was getting enough protien in my daily diet. In the summer, I will usually eat a peanut butter (on whole wheat) toast, yougart, bean salad (usually kidney or black beans) and then either fish, chicken or vegitarian dinner.

on the fish & chicken nights, i'm in the 30-40g protien, like I should be. but on the vegitarian night, i'm only in the 20's, even with the yougart & beans at lunch.

any suggestions for more protien rich foods?

Tempering Chocolate is a lot like life.


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