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Vegetarian/vegan sources of Protein

Aline

Gold Member
#1
Sometimes, people avoid vegetarianism because they aren't sure about where they can find some protein. But no one needs to fear lack of protein because there is loads of protein on plant sources;)´

Here you have an usefull link about protein requirements and veg sources: http://www.vegansociety.com/lifestyle/nutrition/protein.aspx


And here's a list that you can complete if you remember some other foods that are high in protein:
  • Tofu (tofu has more calcium and protein than some meats;))
  • Seitan
  • Soybeans
  • Lentils
  • Beans
  • Chickpeas
  • Veggie burgers
  • Textured vegetable protein
  • Peas
  • Soy milk
  • Almonds
  • Peanuts (and peanut butter)
  • Macadamia nuts
  • Brazil nuts
  • Sunflower seeds (other seeds are high in protein too)
  • Cashews
  • Leafy greens: spinach and broccoli
  • Quinoa
  • Oats
  • Brown rice
  • Whole Wheat pasta
  • Wholemeal bread
 
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#2
Thanks for that Aline, it's really helpful. I'm a veggie and have been wondering about my protein intake. Luckily I eat loads of food on the list.
 

Aline

Gold Member
#3
You're welcome Krupakaya;) I tried to order the food from the higher in protein to the not so high ones.

Are you vegan or ovo lacto vegetarian?

x
 

gina_b

Les Mills Fitness Freak
#4
redwood cheatin meat turkey slices have 24g of protein per 100g, low carb and low cal
 
#5
Do they sell redwood in supermarket? Is it better than quorn?
 

gina_b

Les Mills Fitness Freak
#6
i havent seen it in supermarkets, only holland barrat so far

i prefer the taste of quorn, but the redwood things are still flavourfull enough for me :)
 
#7
Thanks for this list. I have been using Spark People to track my cals etc and it seems that everyday I'm well under my recommended amount of protein even though I have Quorn and have soya milk and yogurts etc.. now I have bought Asda's Measure Up shake powder and I will add this to my soya milk as a great protein boost drink instead of just using it as a meal replacement so fingers crossed it will help keep my protein on track.
 
#8
Hi Nightwishes,

I once tried sparkpeople during a couple weeks and it was pretty good;)
Don't worry too much about the protein count, mine was often under as well. If you visit some vegetarian groups on sparkpeople; I don't remember the names, but you just have to look for the biggest groups with vegetarians and vegans on title and you'll find several threads about protein and most people were under sparkpeople recommendations. But most of us were ok for the vegan articles recommendations, usually vegetarians and vegans don't eat much protein but we're still healthy ;)

Anyway, if you're worried add the protein power :)
 
#9
If you eat a completely unprocessed diet there is pretty much protein in everything. You can get enough protein by just eating fruit and greens with a few nuts and seeds. People eat far too much protein anyway and are obsessed by it. What about all the other nutrients?
 

and

Silver Member
#10
I read an American scientific study a few years ago on protein.
The average American eats 2x the daily needed amount.
The took one group and halved their protein intake - that group performed significantly better in mental tests.
The conclusion was that too much protein makes your brain go slower.
 
#11
Note that the RDA for protein is not a minimum - it is the amount at which 98% of people have enough protein. And if you follow the work of T Colin Campbell of the China Study, you'll know that he links excess animal protein with lots of health problems. Plant protein isn't nearly as problematic.
How much protein do you need? For fairly inactive people, 0.8g pr kg of body weight, increasing to 1.3g for more active folks, and 1.8g/kg for extremely active folks. For most of us, somewhere around 1g/kg of body weight is a helpful rule of thumb.
If you eat a varied plant diet, you'll get plenty of protein. I just make sure I have brown rice and tofu and beans regularly and that provides plenty of protein.
 
#12


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