What can vegetarians do to supplement protein?

Question

Other than vitamins. What kinds of foods can I eat?

Answer 1

Tempeh, seitan (wheat gluten), tofu, TVP (Textured vegetable protein), lentils, chickpeas, quinoa, spirulina, buckwheat, amaranth, broccoli, mushrooms, potatoes, beans, rice & beans, apples, banana, oranges,  watermelon, seeds (hemp, flax, pumpkin, sesame, sunflower), peanut butter, soymilk, some premade meals (such as Amy's, etc) & meat substitutes (such as Boca, Gardenburger, Tofurkey, Lightlife, Morningstar, Yves, etc) or the main sources of veg protein.

Answer 2

If you're a lacto-ovo-vegetarian (sp?) you can have eggs and dairy. If you're worried about sugar and/or fat, try buying egg whites, which are 80-90% protein, and very high quality (proper amino acid blend).

Eating rice and beans together causes a proper amino acid blend, causing the protein you get from either to be more complete. (Most vegetarian sources of protein are lower quality as they don't have a good amino acid profile.)

You can also supplement with protein drinks, such as whey (dairy based) or soy (which is not good for you accept in small doses).

The protein powder I buy is strawberry whey by Optimum Nutrition. 110 calories and 24 grams of high quality protein.

Answer 3

this could help

http://www.myvemma.com/website/product.j...

or

http://www.myverve.com/lovelife

Answer 4

From what I understand, it's actually pretty hard to eat a fairly normal diet and not get enough protein, unless all you're eating is salads, in which case you're going to have lots of other nutrient deficits as well.

There's no need to spend a ton of money on the meat replacers a few people have listed (eating a soy-based product at every meal is NOT good for you) because there's lots of protein in beans, nuts and whole grain foods.  

If you look at cultures that have a diet based mostly on protein, like Alaskans in cold climates who live largely on meat, they have far more health problems because of eating so much protein.  American women have far more osteoporosis than the Japanese, and scientists suspect that the difference stems from Americans' huge meat intake levels.  Protein is good, and necessary, but don't think you need to eat as much protein as the average American does.

Sometimes people will try out vegetarianism and feel very tired after a few weeks.  Although most people blame this on a lack of protein, it is usually due to a lack of iron, which can be fixed by supplements or a more carefully planned diet. [There are no vitamins that supplement protein,]

Good luck!

Answer 5

If you eat a variety of pulses (peas, lentils, beans) as well as nuts and whole grains, you will get adequate proteins.

Chart your food consumption for a week and take the log with you to your next doctor appointment. Ask for specific advice from her/him regarding any dietary changes. Your age, growth rate and any medical conditions need to be a part of your lifestyle decisions.

Answer 6

Vegetarians don't need to supplement protein.  Protein is pretty much in everything you eat.  Eat a balanced diet and get the right amount of calories and you are good to go.

Answer 7

Vegetarians and vegans get all the protein they need from food.  There is no vitamin that supplies protein but their are protein shakes, but those are unnecessary.

You only need about 40-60 grams of protein per day and this is easily met if you eat enough calories. Protein is in almost all foods, except sugar, salt, and some fruits.

If you are worried about your protein intake you can eat some of these protein-rich foods:

-beans

-nuts and nut products

-seeds

-soy milk

-tofu

-tempeh

-seitan

-veggie burgers and other meat analogues

-whole grain bread products

-pasta, preferably whole wheat

-brown rice, quinoa, millet, bulgur, buckwheat

-eggs and milk if you are ovo-lacto

For example, one veggie burger and two slices of whole grain bread will give you about half of your daily protien requirements.  That's it.  It's really easy to get protein.

I never check my protein but when I do look back and see what I ate I see that I regularly get about 80 grams, which is more than double what I need, and I'm a vegan!

Good Luck to you, you will be fine.  Protein deficiency is EXTREMELY RARE among vegetarians and vegans in Western society.

Answer 8

According to Dr Andrew Weil as well as others, Americans get way too much protein. Even if you are a weightlifter, you do not need more than 40-50g a day. As for high protein dishes: beans, lentils, soy (be careful with to much soy, there are issues), but all foods have some amount of protein in them.

Answer 9

Just eat a wide variety of whole, healthy vegetarian foods.  Protein is plentiful on a healthy vegetarian diet: it's in soybeans and all other legumes, whole grains, nuts, seeds, vegetables, dairy products and eggs.  Faux meat products like Boca burgers are also a good source.  Most meat eaters get at least double the protein they need daily, to the potential detriment of their health, so if your protein consumption drops a bit as a vegetarian, it's not cause for concern.

Taking vitamins does not give you protein.  It gives you... vitamins.  Protein supplements are unnecessary.

Answer 10

I do have a lot of beans, nuts, and seeds.  I eat protein enriched pasta and Kashi cereal has a lot of protein in it.  Still, I was worried that I wasn't getting enough protein so I supplement my diet with protein shakes.  You can find protein powder at your local health food store or you can order it online.

Answer 11

for protien i drink soy chocolte milk its really good,personally i like it a lot better the the milk,and penut butter,and orange juice