I have been a vegetarian for almost two years now. I’m not getting enough protein in my diet. (I am a thirteen year old girl.) I have tried protein powders that supply enough protein, but they taste nasty. Protein shakes and snack bars are too expensive for me. What are some things I can do to add protein without eating meat?
Are you eating enough calories per day?
If you eat three balanced, varied meals per day and healthy snacks you should have no problem getting plenty of protein.
Most everything contains protein – but try hummus on a toasted whole wheat bagel, bean tacos, fortified cereal with soy milk (there is a Target brand of high protein cereal that is yummy), Cliff Nectar bars (the chocolate/walnut one tastes just like a brownie), trail mix with nuts and dried fruit, tempeh bacon sandwich on whole wheat….and on and on.
Good luck!
eat eggs. unless you dont allow yourself to. nuts and granola.
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Nuts and seeds are a good source.
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well alot of dairy products have protein in them, especially cottage cheese-it has a lot. Also, anything with soy in it has protein, and all nuts. Also Luna bars have a lot of protein (they’re granola bars and they taste pretty good too). Good luck!
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I talked to my friend who’s a vegetarian
Assuming you’re veg, not vegan:
Eggs at breakfast (I prefer egg whites or egg-substitute rather than whole eggs), possibly with low-fat cheese
Yoghurt
Beans and lentils. I’ve even had beans at breakfast in a ‘breakfast burrito’ sort of thing.
There are lots of bean salads and vegetarian chili recipes you can make, either with fake meat in it or with just different kinds of beans (I use 2-3; usually black, kidney, and chickpeas.)
If you want to use the powders, blend them in with yogurt, ice, and fruit.
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Try finding ways to add some peanut butter here and there. PB is a great source of protien.
if your mom fixes pancakes or waffles, put some peanut butter on them, then add applesauce, syrup, jam, whatever you want! REALLY GOOD. Quarter an apple. put a bit of peanut butter in a bowl, microwave it for 30 seconds to get it warm and soft, and then add a teeny bit of jam. Dip the apple in it! YuM!
Tofu is good. Learn how to cook it. Great source of protien.
Eating beans and rice at the same meal give you a complete protien.
Just try to get more tofu, beans, nuts, and veggie meats in your diet. You’ll be okay!
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The best source of protein not in meat would be beans. They are great and can be cooked many ways. Also, spinach has protein. Cheese has some protein, but it is dairy and I don’t know if you do dairy. It sounds like you’re on a budget so get to know beans! Also, eggs, nuts, yogurt, and soy/tofu products. Have you had the brand boca or morningstar farms? THey make veggie burgers, hot dogs/corn dogs and fake chicken stuff that is yum! Check the grocer’s freezer. I’ll get ground boca crumbles and make tacos, spaghetti, or lasagna with it and its awesome! good luck!
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me noggin….
Protein deficiency is actually pretty rare in the U.S., because protein is in so many of the things that we eat all the time (grains, dairy, soy, legumes, even veggies).
A common misconception that is perpetuated by the meat industry is that meat is the only good source of protein, and that protein = energy, both of which are not true.
Definitely talk to your doctor or a nutritionist if you’re not feeling well or energetic, because it might be the sign of something else (like a B12 deficiency or something).
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Are you eating enough calories per day?
If you eat three balanced, varied meals per day and healthy snacks you should have no problem getting plenty of protein.
Most everything contains protein – but try hummus on a toasted whole wheat bagel, bean tacos, fortified cereal with soy milk (there is a Target brand of high protein cereal that is yummy), Cliff Nectar bars (the chocolate/walnut one tastes just like a brownie), trail mix with nuts and dried fruit, tempeh bacon sandwich on whole wheat….and on and on.
Good luck!
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You can have nuts, and seeds. They are rich in protein! Soy is a wonderful source of protein! Are you tracking your protein intake to know that you’re not consuming enough? They have power bars with protein at the grocery store, that are inexpensive. Perhaps you’re not going to the right places, when it comes to cost!
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As a vegetarian, you can still use the food guide pyramid to plan your diet. Use the following guidelines:
In the meat and meat substitutes group, use the following as a substitute for 1 oz of meat [a serving is 2 oz to 3 oz]:
0.5 cups cooked dry beans
1 egg or 2 egg whites
2 Tbsp nuts or seeds
4 oz tofu or tempeh
2 Tbsp peanut butter
In the milk and milk products group, use the serving sizes listed in the food guide pyramid. If you do not use milk, use soy milk fortified with calcium, vitamin D, and vitamin B12. Count 1 cup as one serving. Fortified soy cheese also may be used.
Eat according to the pyramid for the other food groups. Use whole grains as much as possible, and eat at least 1 cup of dark green vegetables each day to help meet your iron needs.
You can fit a vegetarian diet into the dietary guidelines quite easily:
This site listed below has a huge chart of proteins in foods and which have the highest content. You should print out a copy and keep it on the fridge, you could even highlight the foods that you like so you know what to buy.
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http://www.vegparadise.com/protein.html#Charts
Most soy prodeucts have a lot of protein in them (e.g; soymilk, tofu, soy meat replacements, etc. )
Also, nuts are high in protein and there a lot of cereals, granolas, and bars that you can buy that are protein enhanced.
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Hey Sunshine Net,
you need 1 g of pure proteine per one kg of your weight. If you eat less, you ‘ll become stupid and have problems with your muscles. For vegetarians it is only possible if you eat soy protein concentrate.
You are very, very young, but listen the truth. I am not a vegeterian. I have read, that your bowel will absorb iron, only if some proteins are present you only will find in cattle meat; that you have to eat pork meat to supply your boddy with vitamin B’s.
Even monkeys do eat meat, if they can get it.
That does not mean that you should not eat vegetables. Broccoli for excample has a stuff that is very good against brest cancer, but female men have a gene to disturb this stuff. British scientist try to develop a broccoli with 3 times as much of this protein.
I don`t belief that you like my answer.
If you don’t like to eat meat. Eat mushrooms (they are much more expensive in Germany than protein powder) or eat soy but remind my first sentence. You have to eat a very very lot. Look at a table how much protein your food has.
Protein that is the major problem of vegeterians.
Greetings from Hamburg, Germany
Heinz
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Sounds to me that that you might be too low in calories or not getting enough rest.
Nuts, Nut Butters Seeds, Legumes. ALL Veggies have protien.
Here is an excellant article by Dr. John McDougal on this very subject. He does a free newsletter too..sign up.
http://www.drmcdougall.com/misc/2007nl/apr/dairy.htm
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Well come to the worl of vegetarian because of you more and more animals will save their lives thanks here is the list of proteins for you hope it helps you :-
Proteins: Body’s protein needs can be provided by either animal or plant sources. Mixed protein diet obtained from various plant sources is better than animal protein and is recommended in diabetes, renal diseases and liver diseases. Mixed protein diet from different plant sources has been the pattern of diet in India for all vegetarians.
Carbohydrates: Carbohydrates are mainly found in plant foods; like cereals, grains, fresh and dry fruits, legumes, vegetable, greens, nuts etc. plant carbohydrates include’ large amounts of starches, sugar and fibers which are important for gut functions. The body is better suited to a high carbohydrate diet than a low carbohydrate diet. In fact 55% of the food intake should be carbohydrate. All animal products do not contain carbohydrate which is essential for body.
Fat: Plant fats differ from animal fats in two different ways 1) they are cholesterol free 2) they generally contain more polyunsaturated fat and less saturated fats. Plant fats usually have higher polyunsaturated fat value than animal fats.
A diet which is low in cholesterol and which contains fat of a high PIS value is associated with a lower incident of coronary health disease.
Vitamins and Minerals: plant foods are rich in many vitamins and minerals.
Vitamin D: Vitamin D is obtained by exposure of skin to sun light and this is not a problem in India.
Calcium: The vegetarians can meet their needs for calcium from dairy products. Riboflavin (Vitamin B2) Dark green vegetables are good sources of Riboflavin as are legumes and whole grain cereal.
Iron: The problem of iron deficiency is relatively common but vitamin C significantly enhances absorption of iron hence it is advisable for vegetarians to include with each meal a food high in vitamin C which as lime, citrus fruits or juices.
Zinc: Zinc is found in large number of plant foods.
Fiber: Fiber is found only in vegetarian food like whole grain cereals, legumes, greens, fruits, vegetable etc.
Thus in vegetarian foods all requirement of nutrition for body growth and maintenance is fulfilled. One can have a complete and balanced diet provided we take enough food which is as close to nature as possible in maintaining sturdy and disease free body. It is equally helpful in curing many diseases.
ADVANTAGES OF VEGETARIAN DIET:
More & more evidence is surfacing that directly links a prolonged non- vegetarian diet to diseases as cancers, heart diseases, diabetes, asthma just to name a few.
1. LOGEVITY: Vegetarian can expect to live 4-10 years longer then the non-vegetarians.
" Source: Seventh day Adventists study
2. LESS HEART DISEASE: Because of low fat, saturated fat and cholesterol content of the vegetarian diet the risk of heart disease is lowered. High blood cholesterol levels are associated with increased risk of heart disease.
3. LESS CANCER: Up to 40% of all cancers are diet related. Cancer death rates have been associated with obesity and high fat / low fiber diet. Vitamin A & C are thought to be protective against colon cancer. Low fat diets protect against prostrate and breast cancer. Indoles, lignans, isoflavones, protease inhibitors which are present in plant foods and shown to be potent anti carcinogens.
4. LESS BOWEL DISEASE: Diverticular disease and appendicitis occur more frequently with low fiber intake as in meat diet.
5. LEES OBESITY & LESS INCIDENCE OF DIABETES: It is easier to plan a low fat diet for a vegetarian then for a meat eater. The fiber in plant food dilutes the energy & provides a satisfying meal without all the calories. Diabetes over the age of 40 seems to be related to obesity.
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When I became vegetarian, I googled "vegetarian protein sources". It was that easy. Whole grains, legumes, nuts are all fantastic sources of protein. Even veggies have protein.
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Not much vitamin B12 is absorbed across the wall of the colon so therefore it is essential that humans get B12 from animal foods