Vegetarian Protein

Vegetarian Protein questions and answers

Have questions about vitamins are essential? Checkout the website Diet & Health.

Q: Vegetarian...protein?
well, i'm 13 years old and i've been a vegetarian since i was 11, and i'm the only vegetarian in my family, so my mum is always telling me that i have to eat weird veggie schnitzels and sausages for protein and take iron tablets so i don't become deficient . but there's been people on here saying that's not necessary, so should I keep eating them or not. tonight were having baked potatoes and salad, theres nothing wrong with just having that is there?

A: Hi & good luck to you. I didn't start my veggie lifestyle ‘til I was in my 20s (22 years ago) & could happily get by on jacket potato & salad occasionally, but as you're rather younger & growing I think you should keep a bit of a watch on the vitamin (and nutrient content generally) of what you're eating. Plain jacket potato sounds a bit boring as well - what about spicy beans in it? Or flavoursome cheese? Here's an idea of what I generally do for protein (and I'm pretty healthy): All nuts are good protein sources, but beware of salted nuts cos of the salt content - too much is bad for you. All pulses are good (and low fat too); things like lentils & all sorts of beans. Beans (be adventurous with different types, not just tinned baked beans) are great in stews (I live in England & it's very cold weather here at the moment - just right for stews, casseroles & curries). Chickpeas work in just about anything with mixed veg in: protein high, good for cholesterol, available in tins so no need to soak overnight & very cheap (here anyway) Tofu is protein-packed. Very bland on its own though - spice up with chinese / stir fries. Personally, I quite like the "weird veggie schnitzels" & that type of thing; they're generally made from mushroom or soya derived ingredients, so good for protein & all that but if you don't like them then keep trying other things until you find a brand or type that you do like. Being veggie doesn't mean you have to suffer for your principles! For breakfast I usually have muesli & yogurt mixed half & half with milk. I suppose you could have any grain / oat based cereal if you don't like muesli. A banana at morning tea break time is also good. There's lots of info & recipes on the Vegetarian Society website: http://www.vegsoc.org/ This link http://www.youngveggie.org/ goes to the page specially written for younger veggies which you might find useful. I'd suggest you particularly have a look at the "how to talk to your parents" link: If you type key words in the search box it comes up with info sheets / articles. You don't have to be a member but I'm sure they'd appreciate it if you joined! I don't know what country you live in but I'm pretty sure they're worldwide, not just UK. Here's a link to their info sheet about protein generally: http://www.vegsoc.org/info/protein.html I hope that's some help - I'm sure you'll get lots more answers. Good luck, Martin

Q: Easy to prepare, low cal, high protein vegetarian workday lunches?
Any ideas for putting a bit more protein into my midday meal without adding dairy? Vegetarian suggestions please :-) Eggs are OK but not every day, I'd like some variety! It would have to be something that is OK to eat cold. I can prepare lunch at work but have no cooking or heating facilities. Thanks for any ideas! Thank you all so much!!! Great (and tasty sounding) suggestions all. Much apprciated :-)

A: Hi there! Buy frozen vegetarian dumplings from the Asian supermarket - they have soy protein kind of meat in them - and you just steam some in the microwave at home for a few minutes and they still taste good at room temperature with a dash of soy, sesame oil and chili. Or I'll pick up some fresh vietnamese tofu rice paper rolls on the way to work. This is good: I whip up (in under 10mins) some canned white or red beans with cous cous in the morning, stir through some salad greens and dressing, and munch on that through the day. Throw in some nuts for extra protein. Most of the time, though, I just graze on lebanese bread, hommous and fruit at work... Laziness, I guess. I don't think I even eat western food anymore... and so avoiding dairy is easy :)

Q: how does a vegetarian get protein etc?
how does a vegetarian get protein etc? I am also allergic to many things, cucumbers, all dairy products, nuts etc. what should i eat to get enough calcium and protein? should i just take supplements?

A: Hope this Helps: Here are some examples of vegetarian foods with high sources of plant protein: PROTEIN IN LEGUMES: Garbanzo beans, Kidney beans, Lentils, Lima beans, Navy beans, Soybeans, Split peas PROTEIN IN GRAINS: Barley, Brown rice, Buckwheat, Millet, Oatmeal, Rye, Wheat germ, Wheat, hard red, Wild rice VEGETABLE PROTEIN: Artichokes, Beets, Broccoli, Brussels sprouts, Cabbage, Cauliflower, Cucumbers, Eggplant, Green peas, Green pepper, Kale, Lettuce, Mushrooms, Mustard green, Onions, Potatoes, Spinach, Tomatoes, Turnip greens, Watercress, Yams, Zucchini PROTEIN IN FRUITS: Apple, Banana, Cantaloupe, Grape, Grapefruit, Honeydew melon, Orange, Papaya, Peach, Pear, Pineapple, Strawberry, Tangerine, Watermelon

Q: How do I get protein as a vegetarian/vegan?
I'm already a vegetarian, but my mom keeps saying I need more protein, and I'm thinking about going vegan. Any suggestions on how to get protein?

A: There is a really nice way to get more protein and it is 100% Vegan. You can get a fluffy soy protein powder make some drinks or you can make some seitan 1 serving = Protein 75% of daily recommended intake and it goes well with anything and it tastes great. Seitan You will need: Most ingredients can be bought at your friendly neighbourhood Safeway or Health Food Store. Chick 'n Flavor (Part 1) 1 1/2 cups Vital Wheat Gluten 3/4 - 1 cup water 2 tbsp Vegetable Oil 1 tsp ginger 1 tsp garlic Powder 1/2 tsp Salt (Part 2) 4 Cups water 3 tbsp Vegetable oil 1 square vegetable bullion or broth 1 tsp garlic powder 1 tsp onion powder (optional) 1 tsp ginger (Part 1 instructions) Mix all dry ingredients together - prepare vegetable oil and water. Mix wet ingredients preferably with a large wooden spoon; the finished product should be sticky and elastic. Kead dough for 5 minutes - let stand for another 5. Now if you prefer chick' n strips add less water but make sure you Knead the dough a little longer and roll out with rolling pin; cut into strips. For tender softer chick 'n flavored seitan add more water. (Part 2 Instructions) Combine all ingredients in sauce pan bring to a simmer... add finished seitan (part 1) and simmer for about 20 minutes. Once cooked you may want to add to your favorite recipes that call for meat.. very delicious :) For wheat strips aka beefy lol substitute onion soup mix and some dark soy sauce. Also the seitan once cooked can be ground up with the blender to substitute ground in recipes. Another way to make ground is to purchase TSP textured soy protein - and mix it with onion soup mix or soy sauce or add a mixture of ground seitan with TSP. Also to further answer your question - you can also eat more dried beans (black,kidney, soy and refried) and tofu.

Q: What high protein, vegetarian dish can I make for a meat loving friend?
I am making my friend dinner because she is trying unsuccessfully to lose weight and eat healthier. Her dietitian says she needs lots of protein and more fatty acids. She loves pasta, not big on salads, and I don't want to make her something too "healthy/weird" that would scare her. Any suggestions would be soooo appreciated!!

A: Hi As a vegetarian with meat loving kids I find one dish that is accepted every time is a simple vegetable lasagna. You can use either small amounts of TVP or Lentils (tinned are quick and easy) or forget them altogether and just use heaps of very finely chopped vegetables in a rich tomatoe sauce. With a basic bechemal sauce and ready to eat pasta sheets (dried work just as well), put together, bake and forget. Serve up with crusty garlic bread, some nice wine and a selection of vegetables or salad. Who can resist. Good luck

Q: I need a high protein vegetarian lunch?
I'm really hungry, so I need some protein to keep me full, but it has to be vegetarian! I should have mentioned that I don't like eggs (i'll eat them if i can't taste them)

A: Whip up some vegetarian chili. With dark red and pink kidney beans, as well as veggie Boca crumblers, you're all set with protein.

Q: How can I get more protein as a vegetarian?
I am a newbie vegetarian and only eat fish occassionally. What can I eat that can give me more protein in my diet since I don't eat beef, pork or chicken?

A: There are a lot of vegetarian sources of protein. For example: beans, cheese, eggs, vegetarian "meats" (burgers, hot dogs, meatballs, etc.), nuts, protein/energy bars, and soy milk. A lot of people seem to think that vegetarians have a really hard time getting enough protein, but that's not usually the case. There are a lot of non-meat foods that provide a lot of protein.

Q: How to get enough protein on a vegetarian diet?
I've started being a vegetarian, but I have low blood sugar, so I don't do well with it. It's making it worse. I need ways to eat more protein, but I want to stay away from soy. Any ideas? Thanks. Oh, and what I mean by vegetarian is, I don't eat meat, fish, eggs, cheese, or dairy. I do eat honey. Also, no processes foods, just whole grains, etc.

A: There are plenty of non-soy-based sources of vegan protein. All of your other legumes (lentils, peas, beans, chickpeas, peanuts) are excellent sources. Whole grains, nuts and seeds are also excellent sources. Even fruits and vegetables, especially dark green ones, are good sources. On a per-calorie basis, broccoli has more protein than beef. If you desire something meaty, try seitan; it's made of wheat flour with the starch rinsed away, so it's fat free and almost pure protein. You can easily make it from scratch if you prefer not to buy the prepackaged variety (which is a rip-off anyway.) Vegetarianism shouldn't be making low blood sugar worse if you're eating regularly enough. If you need some inspiration or meal planning help, check out "Veganomicon" by Isa Chandra Moskowitz and Terry Hope Romero. It's whole-foods based and they have lots of great mix-and-match vegetable, grain and legume based dishes, so it's easy to plan a protein-rich meal.

Q: What are some REALLY good sources of protein on a vegetarian diet?
Im looking to become a vegetarian and I would like to know what are the best sources of protein on such a diet.

A: natural proteins are best-i have found that you become a bit intolerant to the processed vegetarian products which are touted as protein sources.so i would avoid tvp (textured vegetable protein),and concentrate on beans and nuts.it can seem a bit expensive to buy nuts ,but i tend to go to the discount oulets for them,for example thingamebobs,or lidl if ur in the uk. lentils are also a great source of protein ,i tend to make lentil stews ,based on a couple of cans of tomatoes,with whatever veg u have ,and of couse onion an herbs,jus chuck it all in a pan and let it simmer.doubles up as a great soup when blended up too. also dont forgot all sources of natural carbs have some protein in them,as do most foods ,it is a myth that you will not get enough protein if you are a vegetarian or vegan. if fact you are more likely to become aneamic ,than anything if you dont eat enough greens .you have to watch ur b12 and iron intake.u need b12 to use the iron in ur body.i take a good b-vit 50 complex supplement and an iron pill a day ,just to be on the safe side.you can get vit b12 from semi-skimmed milk(not in full cream or skimmed),as another source. also you didnt specify whether u were prepared to eat dairy products?they are a great source(if not a bit fatty),of protein. natural yoghurt is good,low-fat cheeses,eggs are all protein sources. as i said i would be more worried about ur b12 and iron levels,as you can get protein from most foods in varying amounts,so dont worry too much about it. just dont forget it is very easy to be an unhealthy veggie ,as it is a meat-eater,so i try to eat foods in their natural states as much as poss. anyway hope ive helped!:)

Q: What are some healthy ways of gaining protein on a vegetarian diet?
Please try to avoid too many soy answers, I'm not too fond of the flavor. I am just starting my vegetarian diet, and am very curious as to some healthy, protein-inducing alternatives.

A: Hi, How about beans, olives, rice, hummus, starchy soups like potato soup, pastas, veggies like eggplant, peanuts and other nuts, flavoring veggies (stirfry, etc.) with sesame oil, and leafy greens. Don't forget that you can take beans (drained and rinsed) or nuts to add to your salads. If you like mexican try this: salad greens (romaine lettuce mix is great) tomatoes (chopped or cut) onion (chopped, and if you like them) Unsalted cashews Black beans (or red beans--either canned) drained and rinsed Imitation Cheddar (optional) Ranch dressing (do you do dairy? I think there are non-dairy alternatives out there) Taco seasoning Make a salad, including all veggies, nuts, beans, etc. Sprinkle with the cheddar cheese if you like. Now mix about 1.5 cups of ranch dressing and a packet of taco seasoning until it is well blended. Top or mix this into your salad--note--if you mix it, salad will probably not keep in the fridge. Enjoy! It is very filling for a salad! Also, if you have left overs of the salad try this (if you have not premixed the dressing into the salad): Cook instant white rice (or your rice of choice--rinse rice or whatever instructions call for) take leftover salad, along with rice and "roll" into a burrito In a skillet, add sesame oil, butter, or margarine--about a teaspoon per burrito Grill the burrito until it is to your liking Top with salsa or taco sauce and non-dairy sour cream. This too is filling!! Please try it! You will be addicted!

Q: How do you get enough protein if you are a vegetarian?
I am thinking of becoming a vegetarian, but I would like to know how u get enough protein (for the vegetarian people out there)!!

A: Everything has protein in it... EVERYTHING! At least in a small amount. I'm assuming you're American... honestly, most Americans eat way too much protein, to the points their bodies can't fully digest it (and thus excess waste, potential for kidney problems, etc...). 50 grams a day should be the maximum (unless you're intensively body building)... In many countries, 25 grams a day is considered ideal. Most American's eat way more than 25 g, and many eat way more than 50 g. It's dangerous and unhealthy, and your body can't even use that much protein. So the argument from people who eat meat that "vegetarians don't get enough protein" is actually scientifically unsound, as most people who eat meat (and even many vegans and vegetarians trying to compensate) eat WAY TOO MUCH protein. That said... beans, legumes, nuts, many kinds of grains, soy/tofu, etc... are all excellent sources of protein. In fact, the protein they contain is actually more easily digestible (for humans) than meat. The other consideration is amino acids, which all of these have. There's an old idea about "mixing" amino acid sources, such as eating grains and legumes (pita and hummus, rice and beans, etc...), apples and tomatoes, etc... at the same time. There's been some controversy around this, as some claim it's not necessary as 1) each individually has all amino acids, or 2) your body doesn't need them at the same time. However, others point out that 1) the human body metabolises them quicker than meat and 2) while each individually has amino acids, they don't contain all amino acids in the "proper" amount, and therefore you need to eat complimentary foods for a balance. So, believe what you want. Personally, I think the argument for complimentary foods makes far more sense (ie: if you get too much on one amino acid but too little of another, it "outweighs" the lesser). But something as simple as pita with hummus or a peanut butter and jelly sandwich will give you a perfect complimentary protein containing tons of protein and a balance of amino acids. But many people do fine even without complimentary proteins (myself included... as though I know this stuff, I don't care or follow it), so... Also, things such as egg and dairy (which you may or may not eat) contain tons of protein and the proper level of all amino acids. Just avoid cheese made with rennet, as rennet is from the stomach of (dead) cows.

Q: Is milk and cheese a good source of protein for a vegetarian?
I need to take a high source of protein with my supplements 3 times a day, what is a high source of protein for a vegetarian?

A: Yes! Also high in calcium and potassium (good for bone and heart health). But steer clear of high-fat dairy (esp cheese)! Stick w/mozzarella and other low-fat cheeses. There are other tasty sources, like combining legumes w/grains (chili and rice, f'rinstance). Check out this guide to protein for newbie vegetarians, from about.com: "Good sources of protein for vegetarians include nuts, seeds and nut butters (try almond or cashew butter as a change of pace from peanut butter), tofu, and "meat analogs" like veggie burgers, hotdogs and soy deli slices. As you've mentioned, legumes are an excellent protein source as well. Make sure to try lots of different types of legumes to keep things interesting - black beans, chickpeas, lentils, white beans, romano beans are just a few of the many varieties available. These foods are all good sources of minerals like iron and zinc as well. Dairy and nondairy milks, yogurts and cheeses are also good protein sources but are not rich sources of minerals like the other foods above. I would highly recommend reading _Becoming Vegetarian_ by Vesanto Melina and Brenda Davis, which covers all aspects of vegetarian nutrition. This book should be available at your local library. The Vegetarian Resource Group at www.vrg.org is another good resource." Here is the link to that article. These folks REALLY know what they're talking about, unlike some OTHER sites...! http://en.allexperts.com/q/Vegetarian-Foods-749/protein-sources.htm

Q: What are some vegetarian sources of lean protein?
I'm a vegetarian and I don't think I eat enough protein. What are some good sources that are low in fat? Thanks!

A: As far as im concerened you have the entirely wrong mentality here..... meat is loaded with saturated fat, so lean meats are better for you. however, plant based protein sources like legumes, seeds and nuts, are all chock full of essential fatty acids. i dont want lean vegetable protein. i would always choose the higher good fat content from a plant based protein source, i eat tonnes of walnuts and avocados, because those good fats really are very very good for us. people hear 'fat' and instantly get turned away... when those good fats are sooo good for us, our heart, our brain, our skin and hair... let alone that the body uses them in the process of constructing every cell in our body. they are also a good readily available energy source. dont worry about it. eat up and exercise. if you eat more good food your metabolism will kick into gear and burn more. its also much easier to manage your body fat with regular excercise as this also keeps your metabolism going well. Good Luck : )