Protein substitute?

Question

I'm not strictly a vegetarian, but I don't eat a lot of meat. I'm taking B vitamins to get that supplement. But is there a way to get protein in my diet? I'm not a fan of tofu either. Any advice?

Answer 1

Hey.

Most foods contain at least some protein. Good sources of protein for vegetarians include nuts and seeds, pulses, soya products (tofu, soya milk and textured soya protein such as soya mince), cereals (wheat, oats, and rice), free-range eggs and some dairy products (milk, cheese and yoghurt).

Sources of protein (single servings)

Chick peas (200g or 7oz) 16.0g

Brown rice (200g or 7oz) 4.4g

1 Carrot 0.4g

Baked beans (225g or 8oz) 11.5g

Broccoli (100g or 3½oz) 3.1g

1 Apple 0.3g

Tofu (140g or 5oz) 10.3g

Potatoes (200g or 7oz) 2.8g

Cream, double (20g or 2/3oz) 0.3g

Cow's milk (½ pint) 9.2g

Porridge [water] (160g or 6oz) 2.4g

Lentils (120g or 4¼oz) 9.1g

Soya milk (½ pint) 8.2g

Muesli (60g or 2¼oz) 7.7g

Egg, boiled 7.5g

Peanuts (30g or 1oz) 7.3g

Bread, (2 slices) 7.0g

Hard cheese (30g or 1oz) 6.8g

Hope this helps.

Answer 2

Well, to quote the great Sarah Kramer, saying you don't like tofu is like saying you don't like cake flour.  You can always blend silken tofu (the kind in the aseptic box) into a smoothie.

The protein deficiency is one of the most pernicious myths out there, and it simply WILL NOT DIE.  Even vegans get more protein than they need.  As long as you eat enough food, and as long as you don't get too many calories from junk food, you'll be okay.

Answer 3

- Quorn brand meat substitutes are very high in protein and in fiber, and they are dense, delicious, and satisfying (I recommend the naked cutlets and the ground crumbles)

- Ezekial bread (in your grocer's freezer) provides a complete protein because it is made from sprouted grains

- Beans, nuts, and eggs are also good choices

- Genisoy protein powder is great for a morning smoothie

Answer 4

beans, nuts, seeds, legumes, dairy.

all WONDERFUL sources of protein.

plus....many people eat much, much more protein than they need.  don't overestimate your need for protein unless you're a body builder, lol.

Answer 5

tofu, the Asian way

Answer 6

Any type of soy product can provide adequate protein. Tofu is only one of many soy products on the market.

From the American Heart Association website:

What are the nutrients to consider in a vegetarian diet?

    * Protein: You don't need to eat foods from animals to have enough protein in your diet. Plant proteins alone can provide enough of the essential and non-essential amino acids, as long as sources of dietary protein are varied and caloric intake is high enough to meet energy needs.

    * Whole grains, legumes, vegetables, seeds and nuts all contain both essential and non-essential amino acids. You don't need to consciously combine these foods ("complementary proteins") within a given meal.

    * Soy protein has been shown to be equal to proteins of animal origin. It can be your sole protein source if you choose.

Answer 7

beans/legumes, eggs (if u eat them), peanut butter, mixed nuts, edamame...