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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


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  • I know it's generally eaten as if it were a grain, but quinoa is technically a seed. - 1/10/2015 10:23:16 PM
    Really good information. I am going to have to work on this a bit, but may have to stick with keeping a small amount of meat in my diet. My challenge is that I try to limit grains insomuch as possible, and I avoid cheese, milk, etc. (I do like Greek yogurt!)

    I do like egg whites, and this tends to be my "go to" aside from periodic salmon and "Ostrim" sticks that I keep in my car for quick protein snacks after workouts.

    I have some work to do here...

    Thanks for sharing. - 12/29/2014 8:57:53 PM
    Peanuts should be listed under legumes. They are not a true nut. - 11/24/2014 2:43:27 PM
  • Great article except for the soy - soy is really bad for people with thyroid issues as well as Cancer patients . And the Veggies consumed need to be GMO free ! - 9/15/2014 2:10:00 PM
    Every vegetarian I know, (over 20 people) eat one hamburger every week, and they feel a lot better by doing that.................... - 8/28/2014 1:36:01 PM
  • GEANA53
    Wow, interesting comments. Good article. - 11/4/2013 7:45:46 AM
  • I love frozen yogurt. - 9/21/2013 7:38:24 AM
  • i eat alot of dannon greek yogurt. it has 15 grams of protein per container.
    during the height of my weight loss program, i was eating two containers per day, along with a pure protein, whey, protein shake at least once per day, cottage cheese and alot of whole grains and beans.
    i lost 71 lbs doing this over the course of 6 months. - 9/16/2013 10:22:39 AM
    Going vegetarian only works IF you have the correct body chemistry for it. I can eat properly mixed vegetable proteins but I would but would be on deaths door with in a week or 2 if I don't eat some meat nearly everyday. I like beans and other veggies and
    eat them daily. I don't eat eggs unless mixed into something. Dairy is best avoided but I do like cheese. I am well aware of how to mix food to make complete protiens.

    Contrary to popular opinion amongst vegetarian and vegans,who think we don't need meat because our stomachs are not as acid as carnivores who swallow food with out really chewing. In humans, digestion starts with chewing and mixing in your saliva which contain enzymes to begin breaking down your food. You finish digesting in the stomach with some acid and other enzymes. Most people can digest meat with some acid and enzymes present in your body.

    A great food plan for on person can be poison for another. - 9/15/2013 1:08:01 AM
  • First of Fat-Fighter8 lists eight essential amino acids. The usual culprits list nine (
    rticle/002222.htm). Missing from Fat-Fighter8's list is histidine. I've seen at least one claim that there are eight essential amino acids, but that source (I no longer remember where I saw it) explicitly stated that methionine is not as critical as commonly thought rather than blithely listing eight and apparently not noticing that one was missing. I also have to love this opening sentence on the page FF8 linked to: "Protein is a chain of different amino acids." No, protein is a generic term for certain structural components of a living organism. A singular protein, please note the article "a," is a chain of assorted amino acids, but there's lots of different proteins, each serving a different function.

    It should be noted that since proteins are necessary structural components of organisms, in addition to various other functions, all whole foods contain some protein. It's just that some foods have higher concentrations than others. Flowering plants tend to put the highest protein concentrations in their seeds (nuts, legumes, and grains are all seeds) to provide structural components necessary to the development of the next generation. The protein in eggs serves the same function for oviparous animals. - 9/14/2013 7:10:05 PM
  • Soy should be avoided for anyone with a thyroid issue! It really messes it up. Also, soy milk for infants can have bad long term side effects.

    Jane on Guam - 9/14/2013 6:29:20 AM
    Soy is not healthy. Fermented forms like miso and tempeh are okay on occasion, but soy should be avoided otherwise (tofu, edamame, those fake meat concoctions, soy milk, soybean oil, etc). There are multiple reasons, from the phytoestrogens to the fact that almost all soy is genetically modified.
    Also, dairy is more nutrient dense when it is full fat, and preferably raw. Consuming low fat dairy is not doing your body good
    thy-milk.html - 9/14/2013 4:42:41 AM
  • this is great to know I don't have to have meat to get enough or all the protein I need. I always thought I need at least chicken. But I really want to have at least some fish. I have to get back to this article and read some more. what other grains I would like to know .
    My husband likes very much that we can eat only vegies and get complete nutrition.
    I am really surprised I can nourish my body without meats and live a very healthy life. - 9/8/2013 12:53:08 AM
  • A very helpful article! - 9/7/2013 10:28:38 AM
  • good info. Thanks - 8/28/2013 6:58:52 AM

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