Protein needs

Discussion started by Kippie

Groups → Vegetarians and Vegans Unite → Protein needs

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HI All

I am a flexitarian veg(eat fish, red meat once a month) that recently went vegan. I know you can get protein from other sources, but am finding it hard to maintain my high protein intake to lose weight and build muscle.

I switched to soy protein from whey and any dish containing tofu is usually a little higher in cals, so I am finding my weight loss to be slow.

I also worry about too much soy, as some people I know had developed an allergy to it from too much and then there is the risk of cancer- anyone read any studies to say that more soy is not bad?

I guess I would really like to know some ways to get more protein in my diet without making a whole 500+ meal or eating a bland tofu cube?

thanks!

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	It's like a catch 22 I'm in the same boat. Trying to keep an aggressively low calorie intake to loose weight and an aggressively high protein portion to feed muscle gain is really tough. I've been hitting the gym pretty regularly and I do 1 or 2 portions of protein a day. I alternate between soy and the following two supplements: http://www.gyminee.com/foods/nutribiotic_vegan_vanilla_rice_protein http://www.gyminee.com/foods/naturade_soy-free_veg_protein_booster I also eat a lot of beans, kale, and of course tofu. Also quinoa is an amazing grain rich in nutrients and protein. Additonally, somewhat surprisingly many of the fake meats like yves soy dogs pack a substantial protein punch... if you feel like an excuse to eat junk food ;) The implied subject of how much protein a vegan/vegetarian "needs" seems to be an lightning rod subject amongst veggies. Sure to provoke debate. Best to get advice from a professional without a meaty bias that you trust. Best of luck, space Posted by spacematters on Sep. 20, 2008 at 01:02AM
	fieldroast Try the sausages from fieldroast.com ... delicious Check out my food log to see how I do it. I lost a lot of weight last year following a high protein diet and haven't had a problem meeting my protein intake everyday. I eat a lot of veggie/grain products that are prepared in the style of meat and are high protein, like the stuff provided by fieldroast.com, yves. Clif Builder Bars are good for breakfast. Fage Greek Yogurt has as much as 20 grams of protein in a single serving depending on the variety you get...eat that with fresh fruit for dessert everynight ... good ice cream substitute too. :) Anna Posted by annaullrich on Sep. 20, 2008 at 02:49PM
	fage...i miss you thanks for the help all. I will check out the other successful diets used. I wish I could have Fage- love that stuff but vegan now and no dairy:) No worries, I feel more confident now. thanks! Posted by Kippie on Sep. 21, 2008 at 03:55PM

	Its easier than you think I get in a ton of protein everyday living practically vegan. Firstly your requirement maybe lower than you are thinking. I should be at 45g which is so easy to get to, and I always end up consuming at least 80g by the days end. Try adding a scoop of rice protein powder to morning smoothies for 15g protein and only 1g fat. You can also put protein powder in soups & stews. Kashi Go Lean Cereal is super high protein, and low fat. Wholegrain bread always has about 5g protein per slice. Wholegrain pasta is similar. Seitan (Whitewave do a good one) if a fantastic alternetive to tofu,make satay sticks, sautee with veggies, etc. Soy Chrorizo, Trader Joes Chick'n Strips, Boca veggie burgers. Yves Deli slices are all vegan, low fat, high protein. I highly recommend Primal Strips, particualy peanut satay flavor. They are a vegan jerky buy they arent too dry, very tasty, low fat , low carb, super high protein for snacks on the go. If you are sick of bland tofu, try crumbling into a morning sautee scramble, with mustard, mushrooms, tomatoes, ketchup, a little avocado, & 'better than sour cream', roll into low carb wholewheat tortilla for an egg free breakfast burrito. I also like to slice it very thinly, sautee with spray till crispy, salt and dip into low carb sweet chili sauce. Mushrooms are surprisingly high in protein too. Potabello sandwhich - yum! Dont forget about beans! Add to salads, make a stew, make dips. I make a low fat hummus from blending a can of garbanzos, 1 tsp tahini, 1 clove garlic, splash lemon juice, cayenne pepper, s&p, and thin with a little water (instead of oil) to desired consistency. It tastes awesome and is high protein. Serve with baby carrots, cucumbers or wholewheat pita. Dont rely on protein bars - they are the fastest way to weight gain. If you go that route, Z-bars are maybe the best for keeping cals low. Posted by oilinwater on Sep. 21, 2008 at 05:12PM
	Vegan choices I have been trying to find a hemp protein powder to use in my smoothies. The Vega brand is OK - but a bit too "grassy" tasting. In a green smoothie - no problem. There are other brands, too. And you can grind hemp seeds - all good vegan sources of protein. Posted by jla on Sep. 24, 2008 at 07:59AM
	More love for Tempeh! Can't believe Tempeh hasn't got a mention yet! If you want low fat, high protein, and vitamin packed food tempeh is your friend. I love the stuff and it is so versatile when cooking. Plus Tempeh is fermented soy and not processed meaning very very healthy and most importantly it contains all the essential amino acids which is great for muscle development. Posted by Fenrir on Sep. 25, 2008 at 07:06AM
	How do you prepare your tempeh? Fenrir - I'd love to hear how you prepare your tempeh. The only think I'm good at is tempeh sloppy joes, but I'd love a new recipe! Posted by spacekadet on Sep. 26, 2008 at 12:38AM
	Hey Spacekadet I usually make a couple of different tempeh meals but by far the quickest and easiest and also the highest in protein is a legumes and tempeh style salad. I just mix together a full can of cold chickpeas (Garbanzano's), a full can of brown lentils, a chopped onion and then throw it in a bowl and squeeze heaps of lemon juice and some extra virgin olive oil over the top. Then panfry or oven bake about 100g of tempeh cut into slin strips and sprinkled with some soy sauce and olive oil. Once it is cooked well, just cut it into little pieces and throw it in with the rest. Also i sprinkle heaps of Nutritional Yeast over the top because its very high in B12 and tastes great on tempeh! All up over 50g of protein in that little vegan meal ;) Posted by Fenrir on Sep. 26, 2008 at 01:45AM
	Tempeh Away There is a great recipe in veganiconom cookbook for spicy asian tempeh(I would use less oil than it calls for though). Also, I have a great BBQ tempeh recipe that I have listed as Barbequed tempeh, I need to write it up- but very easy just lots of sugar due to cherry BBQ sauce that is in it. Kippie:) Posted by Kippie on Sep. 26, 2008 at 07:05AM
	primal strips yo! My co-worker just ordered snacks for the office including primal strips... I forgot how yummy they are. And full o' protein. http://www.gyminee.com/foods/primal_strips_seitan_thai_peanut_meatless_jerky Calories: 74, Total Fat: 2g, Total Carbs: 8g, Protein: 10g They come in a few flavors. Posted by spacematters on Sep. 30, 2008 at 07:39PM