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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


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I tried my first meatless hamburger , with black beans, spices, one cup rice , it made 6 patties. my husband cringed when I showed them to him, l.o.l. he said GO FOR IT! I was totally amazed at how good they were!!! it did taste like a burger,,, WOW! this is awesome,, lets get happy about new changes.. I am older so even I can do new changes. Report
Thanks for the artice on I stopped eating meat, so I need to know how to get protein? it helped a lot!!! I also want to check out protein shakes etc, guess I can find it at sparkpeople too, Report
What a great reference! I don't eat a lot of meat, mainly because it's more expensive and I'm too lazy to cook it properly. I tend to stick to easy stuff like eggs and hummus, but thanks to this I may try branching out a little! Report
This is just what I needed as I have stopped eating meat and want to make sure my body is still getting what it needs. Thanks! Report
Loved this article. I often look at fiber and protein balance and also the calories, so this was wonderful to see these comparisons. I have also been eating vegetarian since just after Thanksgiving so this was really nice.

rumbamel Report
having become a vegetarian when i was 12 it was a time when i needed the extra protein and calories because i was growing and active. i played volleyball during that season and soccer with my dad in the backyard and softball and tennis and all sorts of sports. so my mom was obsessed with me getting enough protein. i was a hard core meat eater before becoming vegetarian so my mom could give me the morning star meat subs and be ok with it. i ate a ton of beans and broccoli (which i loved broccoli. i was the weirdest kid my mom ever saw. she would tell me i could have more broccoli if i finished my dinner lol) nuts and seeds and smoothies with protein powder in them were my snacks when i was playing a sport. the biggest thing i got low on was B12 and iron. which my mom had me take supplements for those. iron i took a supplement because i hated all the dark green veggies and other stuff that was high in iron. i just didnt get enough in what i was eating. so i had to take pills.
now i have a medical problem that makes me drop potassium at a faster rate then you should lose potassium so im always low on it. i cant eat enough foods to get the right amount so i have to take supplements when i feel like im low. Report
If you are on your computer, there is a frame to the left that includes the sharing, save, tweet, etc. buttons. There is a print option there that opens the article in a new window. The only "ad" that printed then was the photo of and link to the SparkPeople "Easy Vegan Meals" e-book.

Hope this helps! Report
Thank you for a timely and interesting article. I am not a true vegetarian, but do tend to lean more to a minimal-meat diet throughout the week (hubby is a meat and taters guy). I am consistently low on my protein intake, even on the weekends so I am printing this article and taking it with me to the grocery store.
Thanks!!! Report
Loving all this info. Thank you. Report
Fantastic article. Thank you.

I think if you cut & paste the article into a word document, most of the ads don't come, and you can remove what you want before you print it.... most of the time this will solve your problem with the ads (I understand that the ads keep the site free... but the colored pictures are EXPENSIVE to print out!)

Hope this helps! Report
how do I print off main article info with out getting all the advertisments and comments?
I can't eat nuts, not unless you want me on the throne the rest of the next two days. The only forms of soy one should eat are the fermented things like tempeh, miso and natto (I have never tried natto), with an occasional indulgence into tofu or gluten-free soy sauce. Textured soy (vegetable) protein is the "pink slime" of the soy world, and I stay far far far far away from it. Besides, those meatoid products in the supermarket that are made from it are loaded with all sorts of strange and unpronouncible entities just simply there to make that garbage taste like something. (Read up on what "natural" flavors REALLY means.) And the person who commented about the Amazon rainforest is correct.

I am all in favor of real food, and if this means I need to eat meat, I need to eat meat, if raised responsibly. One can definitely LIMIT the amount, but with what is left to choose from in the world of protein (after subtracting out the nuts and most of the soy, and needing to limit seeds in my own diet), you are not going to get a balanced amino acid level of nutrients in your system. Not for long term, not unless you allow yourself eggs or dairy. Report
Thanks for this article! It is fantastic! I have been looking for high protein non-meat alternatives to mix things up because I am on a low carb diet 35% - 35% - 35% is what I am trying to stick with generally. It is hard to get protein to 35% while keeping my fat content in check. This might be a way to help me. Thanks again! Report
Thanks for the great ideas! I find I'm having a really hard time meeting my protein goals each day. My fat and protein values almost always swapped, can be very frustrating, but I'm treating it like a treasure/scavenger hunt. Can I find the right foods to make my numbers work-a game mentality helps! Report
Thanks for the article, I'm finding it a real challenge to get the right balance of everything each day! It's a fulltime job... Report

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