Where can a vegitarian get the most protein from

How to get protein on a vegetarian diet

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As I go more and more vegetarian I’m finding it more difficult to get enough protein without taking whey protein powder. PLEASE don’t recommend more beans and legumes as I don’t have a colon, enough said. I am not vegan so egg whites and co…

How do vegetarians get their protein?

http://answers.yahoo.com/question/index?qid=20080629161054AAfRh7G

From food. It’s a complete myth that vegetarian and vegans have a hard time getting protein. It’s the building block of life, meaning plants, which are living things, are loaded with it. Calorie for calorie, many plant foods have much more …

Where do vegetarians get protein from?

http://answers.yahoo.com/question/index?qid=20090522131132AA4iEsN

Protein is found in beans, nuts, seed, lentils, meat substitutes, potatoes, etc. When you eat protein, it has to be broken down before it can be assimilated. (This is one cause of the fatigue you feel after a big meaty meal.) What the body …

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any recemendations for high protein vegitarian food?

Q: i’ve been a vegitarian for about a month i’m not getting enough protein a day. i need about 30 grams.

A: Beans and lentils…if you still eat eggs and dairy, then eggs and cheese are great…and tofu is high in protein.

what are some good vegitarian recipes that can give me protein that i would normally get from meat?

Q:

A: I am sure that you already know that most “good” recipies for protiens combine both starch (rice, corn, potatoes, pasta) with legumes (peas, nuts, beans, etc.) These provide complimentary amino acids that make up full protien molecules. One of my favorite high protien quick snacks is peanut butter on raisin toast. For a quick hot meal, I combine several starches and legumes. I like Zatarain’s Red Beans and Rice, with an extra cup of rice, a can of whole kernel corn and a can of diced tomatoes done in a rice cooker. Leave a little extra time if you use brown rice.For something more time/labor intensive try this:Heat a large (one gallon) pot with 1-2 tablespoons of olive oil.Add, in order and cook each ingredieint until about 1/2 way done,Three medium red potatoes, quartered.One medium onion, chopped rough,One large eggplant, cut in 1 inch cubesOne zucchini, cut in 1 inch slicesOne green pepper, chopped roughFive or six fresh tomatoes, quartered,cover and allow to steam for 5-10 minutes. Just before serving, add:One whole bulb of garlic, crushed, diced skin removedOne whole bunch of herbs, chopped rough (cilantro, dill, basil)Serve with crusty bread, cheese if you will.

I want to switch to a vegitarian diet. How can I get enough protein without eating just soy products?

Q: Soy products tend to upset my stomach, so I do not eat a lot of it. I exercise regularly, so I need to make sure that I get enough protein in my diet. I am looking for some good protein alternatives to meat and fish. I do eat low fat dairy products, and a few eggs (limited portions due to cholesterol). Do you have any good ideas for variety of protein sources for a vegitarian meal?? ThanksI run regularly…4 to 7 miles per day, and more miles on my long runs. I also ride my bike, swim and lift (light) weights. I need to get a good balanced diet to permit my exercise activities. Any suggestions for books or online info sources for vegitarian diets for athletes?..Thank you!

A: Where do vegans get their protein? It’s simple. The plant-based diet includes a wide variety of whole foods consisting of beans, whole-grains, fruits, vegetables, nuts, and seeds, along with products made from these natural foods, such as tofu, tempeh, and meat analogs. Those who believe plant protein is inferior to animal protein may be surprised to learn that plant proteins contain the same 23 amino acids as animal proteins. If a person is eating a broad selection of plant-based foods and consuming adequate calories, it is unlikely he or she will be protein deficient. Physicians in the United States rarely encounter patients who are deficient in protein. Deficiency is uncommon and is seen mostly in countries where serious shortages of food exist, and malnutrition is prevalent. Probems Caused by Too Much Protein More common are the problems resulting from eating too much protein. In contrast to the U.S. RDA calculations, the average person in America consumes foods containing 100 to 120 grams of protein daily, mostly from animal products. Americans are also noted for their sedentary lifestyles. Excess protein especially of animal nature puts a great deal of stress on the kidneys. Some people, unaware that their kidneys are not operating optimally, could suffer premature aging of this important organ. A diet too high in protein could cause deterioration of the nephrons, which are the kidney’s filtering system. That same diet places people at risk for developing kidney stones. Other health conditions that may result from an overabundance of protein include excessive calcium leaching from the bones and causing osteoporosis, acid reflux, obesity, plaque build-up in the arteries, high blood pressure, pain from arthritis, high cholesterol, bad breath from sulfur-containing amino acids, and increased risk of cancer, especially colon cancer. Protein in Plant Foods The charts below, using figures from the USDA Nutrient Database, list the protein content of the plant-based foods that comprise the vegetarian and vegan diets. People are often surprised to learn that all plant foods contain protein. In fact, it is protein that gives all plants their structure. Whether plants grow upright or sprawl on a vine, protein is a basic component of their cell structure. Protein in Raw Nuts and Seeds (shelled) Nut/Seed (1/4 cup) Protein Grams Almond 7 Brazil nut 5 Cashew 4 Chestnut 1 Coconut (shredded) 2 Filbert/Hazelnut 5 Flax seed 5 Macadamia 2 Peanut 8 Pecan 2 Pine nut 4 Pistachio 6 Pumpkin seed 7 Sesame seed 7 Soynut 10 Sunflower seed 8 Walnut 5 Protein in Beans(cooked) Bean 1 cup Protein Grams Adzuki (Aduki) 17 Anasazi 15 Black Beans 15 Black-eyed Peas 14 Cannellini (White Beans) 17 Cranberry Bean 17 Fava Beans 13 Garbanzos (Chick Peas) 15 Great Northern Beans 15 Green Peas, whole 9 Kidney Beans 15 Lentils 18 Lima Beans 15 Mung Beans 14 Navy Beans 16 Pink Beans 15 Pinto Beans 14 Soybeans 29 Split Peas 16 Protein in Grains(cooked) Grain 1/4 cup Protein Grams Amaranth 7 Barley, pearled 4 to 5 Barley, flakes 4 Buckwheat groats 5 to 6 Cornmeal (fine grind) 3 Cornmeal (polenta, coarse) 3 Millet, hulled 8.4 Oat Groats 6 Oat, bran 7 Quinoa 5 Rice, brown 3 to 5 Rice, white 4 Rice, wild 7 Rye, berries 7 Rye, flakes 6 Spelt, berries 5 Teff 6 Triticale 25 Wheat, whole berries 6 to 9 Couscous, whole wheat 6 Wheat, bulgur 5 to 6 Protein in Meat, Chicken, Fish Substitutes* Product Serving Size Protein Grams Boca Burger Original Vegan 2.5 oz 13 GardenVegan Veggie Patties 2.5 oz 9 Health is Wealth Chicken-Free Patties 3 oz. 14 Health is Wealth Yummie Burger 2.5 oz. 12 Lightlife Gimme Lean 2oz. 8 Lightlife Smart Cutlets Seasoned Chicken 3 oz. 26 Lightlife Smart Deli Combos 2.7 oz. 17 Lightlife Smart Dogs 1.5 oz. 9 Mon Cuisine Breaded Chicken Patties 3 oz. 7 Morningstar Farms Original Grillers 2.3 oz 15 Nate’s Meatless Meatballs (3) 1.5 oz 10 Natural Touch Vegan Burger 2.7 oz 11 Natural Touch Veggie Medley 2.3 oz 11 SoyBoy Vegan Okara Burger 3 oz. 13 SoyBoy Vegetarian Franks 1.5 oz. 11 Starlite Cuisine Soy Taquitos 2 oz. 7 White Wave Seitan 3 oz. 31 Whole Foods 365 Meat Free Vegan Burger 2.5 oz. 13 Yves Canadian Veggie Bacon (3 slices) 2 oz. 17 Yves Veggie Burger 3 oz. 16 Yves Veggie Chick’n Burgers 3 oz. 17 Yves Veggie Dogs 1.6 oz. 11 *All items vegan Protein in Hot Cereals(cooked) Cereal Cup Protein Grams Arrowhead Mills Corn Grits 1/4 3 Arrowhead Mills 7 Grain 1/4 4 Bob’s 8 Grain 1/4 4 Bob’s 10 Grain 1/4 6 Bob’s Kamut 1/4 5 Bob’s Triticale 1/4 4 Bob’s Whole Grain Cracked Wheat 1/4 5 Cream of Rye 1/3 5 Kashi 1/2 6 Mother’s Multigrain 1/2 5 Quaker Old Fashioned Oats 1/2 5 Quinoa Flakes 1/3 3 Roman Meal Hot Cereal 1/3 5 Wheatena 1/3 5 Protein in Fresh Vegetables(cooked) Vegetable Serving Protein Grams Artichoke medium 4 Asparagus 5 spears 2 Beans, string 1 cup 2 Beets 1/2 cup 1 Broccoli 1/2 cup 2 Brussels Sprouts 1/2 cup 2 Cabbage 1/2 cup 1 Carrot 1/2 cup 1 Cauliflower 1/2 cup 1 Celeriac 1 cup 1 Celery 1 cup 1 Chard, Swiss 1 cup 3 Chayote 1 cup 1 Chives 1 oz. 8 Collards 1 cup 4 Corn, Sweet 1 large cob 5 Cucumber 1 cup 1 Eggplant 1 cup 1 Fennel 1 medium bulb 3 Jerusalem Artichoke 1 cup 3 Kale 1 cup 2.5 Kohlrabi 1 cup 3 Leeks 1 cup 1 Lettuce 1 cup 1 Okra 1/2 cup 1 Onion 1/2 cup 1 Parsnip 1/2 cup 1 Peas 1/2 cup 4 Peppers, bell 1/2 cup 1 Potato, baked with skin 2 1/3 x 4 3/4″ 5 Potato, boiled with skin 1/2 cup 1 Radish 1 cup 1 Rhubarb 1 cup 1 Rutabaga 1 cup 2 Spinach 1 cup 1 Squash, Summer 1 cup 2 Squash, Winter 1 cup 2 Sweet Potato 1 cup 3 Tomato 1 medium 1 Turnip 1 cup 1 Protein in Fruits(raw) Fruit Serving Protein Grams Apple 2 per lb. 0 Apricot med. 0 Avocado med. 4 Banana 1 1 to 2 Blackberry cup 2 Blueberry cup 1 Boysenberry cup 1 Cantaloupe cup 1 Casaba Melon cup 2 Cherimoya 1 7 Cherry cup 1 Cranberry cup 0 Currant cup 2 Date(pitted) 1/4 cup 1 Durian 1 cup 4 Feijoa med. 1 Fig 1 0 Gooseberry cup 1 Grape cup 1 Grapefruit 1/2 1 Guava med. 1 Honeydew cup 1 Jackfruit cup 2 Jujube, dried 1 oz. 1 Kiwi large 1 Kumquat med. 0 Lemon 1 1 Lime 1 0 Loganberry cup 1.4 Loquat 1 0 Mango 1 1 Mulberry cup 2 Nectarine 1 1 Orange 1 1 Papaya cup 1 Passionfruit 1 0 Peach 1 1 Pear 1 1 Persimmon 1 0 Pineapple cup 1 Plum 1 1 Pomegranate 1 1.5 Pomelo 1/2 2.3 Prickly Pear med. 1 Quince med. .4 Raspberry cup 1 Rhubarb cup 1 Sapote med. 5 Star Fruit cup 1 Strawberry cup 1 Tangerine med. 1 Watermelon cup 1 Protein in Nut Butters Nut/Seed (2 Tablespoons) Protein Grams Almond 5 to 8 Cashew 4 to 5 Peanut 7 to 9 Sesame Tahini 6 Soy Nut 6 to 7