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Getting enough protein
Vegetarian
Getting enough protein
Post your questions or comments on vegetarian or vegan diets here.
I'm worried I'm not getting enough protein now that I'm a vegetarian. How can I ensure I'm getting enough? I don't care for meat substitutes.
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Forums » Special Diets » Vegetarian » Getting enough protein

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Forums  »  Special Diets  »  Vegetarian  »  Getting enough protein

Getting enough protein

posted at 7/12/2011 2:35 PM CDT
Posts: 1
First: 7/12/2011
Last: 7/12/2011

I'm worried I'm not getting enough protein now that I'm a vegetarian. How can I ensure I'm getting enough? I don't care for meat substitutes.

Re: Getting enough protein

posted at 7/14/2011 9:32 AM CDT
Posts: 72
First: 7/13/2011
Last: 4/17/2014
In Response to Getting enough protein:
I'm worried I'm not getting enough protein now that I'm a vegetarian. How can I ensure I'm getting enough? I don't care for meat substitutes.
Posted by susanbingaman


There are a few different types of vegetarian. Are you eating eggs, fish and/or dairy products? If you are eating any of these products, they are great high quality sources of protein and will help you meet your protein needs.

In addition to these sources, other plant sources include:

Legumes, including soy products (beans, lentils, edamame, soy milk, tofu)
Grains - quinoa has one of the highest protein contents of grains and is delicious!
Nuts, seeds and nut butters - peanut, almond, pistachio, sunflower, pecans, walnuts, cashew etc)

Most vegetarians get adequate protein provided they are getting enough calories. A good indicator that you are meeting your protein needs is if you are maintaining your weight.

Please let me know if you have any other questions.

Sincerely,

Alexandra Economy, RD, LD
Winona Hy-Vee Dietitian

Re: Getting enough protein

posted at 7/19/2011 11:50 AM CDT
Posts: 4
First: 7/19/2011
Last: 5/1/2014

With dairy, egg, and nut allergies in our family, that leaves seeds, grains, and beans as our protein options.  Any suggestions for recipes that a toddler and preschooler might like?  There are so many recipes that accomodate a more sophisticated palate, however, it is not as easy to find recipes for a picky preschooler. 

Also, any ideas for school lunches?  I will need alot of them:).  

Re: Getting enough protein

posted at 7/19/2011 12:18 PM CDT
Posts: 1
First: 7/19/2011
Last: 7/19/2011
I have been an ovo-lacto vegetarian for about three years, and recently I was diagnosed with diabetes. Carbs in the form of pasta had been a staple of my vegetarian diet, and now I'm concerned that they are contributing to my diabetes. Any suggestions?

Re: Getting enough protein

posted at 7/19/2011 2:58 PM CDT
Posts: 1
First: 7/19/2011
Last: 7/19/2011
In Response to Re: Getting enough protein:
With dairy, egg, and nut allergies in our family, that leaves seeds, grains, and beans as our protein options.  Any suggestions for recipes that a toddler and preschooler might like?  There are so many recipes that accomodate a more sophisticated palate, however, it is not as easy to find recipes for a picky preschooler.  Also, any ideas for school lunches?  I will need alot of them:).  
Posted by dhjf

Try raw veggies (baby carrots, celery sticks, cucumber slices etc) and instead of ranch dressing, try hummus, or make your own bean-based (pureed) dip (send the dip in a reusable container with his/her favorite cartoon character for more lunchtime fun!).  Or use a nutbutter or hummus instead of mayo on a sandwich you would usually make.  Our nine-year old likes great northern beans thrown into a chop salad (zucchini, bell pepper, corn, celery, parsley).  Also, cooked pinto beans with rice are usually a safe bet with kids.  And of course there are all kinds of soy-based meat replacements you can try in the place of the customary hot dogs, bologna etc.  Good luck!

Re: Getting enough protein

posted at 7/19/2011 4:15 PM CDT
Posts: 1
First: 7/19/2011
Last: 7/19/2011
I eat a strict vegan diet and also have IBS, so my foods are limited.  I know I am not getting the nutrients I need but it is difficult with my IBS.  Can you suggest some tings that would help but not aggrevate my stomach.  I know beans are important but too many can cause problems.

Re: Getting enough protein

posted at 7/21/2011 9:38 AM CDT
Posts: 4
First: 7/19/2011
Last: 5/1/2014
What is your recipe for a bean based dip, besides hummus.  I love it, however my son doesn't...yet:).

In Response to Re: Getting enough protein:
In Response to Re: Getting enough protein : Try raw veggies (baby carrots, celery sticks, cucumber slices etc) and instead of ranch dressing, try hummus, or make your own bean-based (pureed) dip (send the dip in a reusable container with his/her favorite cartoon character for more lunchtime fun!).  Or use a nutbutter or hummus instead of mayo on a sandwich you would usually make.  Our nine-year old likes great northern beans thrown into a chop salad (zucchini, bell pepper, corn, celery, parsley).  Also, cooked pinto beans with rice are usually a safe bet with kids.  And of course there are all kinds of soy-based meat replacements you can try in the place of the customary hot dogs, bologna etc.  Good luck!
Posted by siri.shepek

Re: Getting enough protein

posted at 7/21/2011 11:13 PM CDT
Posts: 36
First: 7/17/2011
Last: 5/6/2014
In Response to Re: Getting enough protein:
I have been an ovo-lacto vegetarian for about three years, and recently I was diagnosed with diabetes. Carbs in the form of pasta had been a staple of my vegetarian diet, and now I'm concerned that they are contributing to my diabetes. Any suggestions?
Posted by lmknzn


It is still okay to eat pasta, you may just need to adjust your portion size.  1/3 cup of cooked pasta contains 15 grams of carbohydrate.  I generally recommend 45 to 60 grams of carbohydrate at each meal, but would strongly recommend that you visit with your local Hy-Vee dietitian for specific recommendations and education regarding counting carbohydrates.  That way, you will know how to include your favorite foods in your meal plan without causing your blood sugar to be high.  Good luck!

Re: Getting enough protein

posted at 7/24/2011 9:18 PM CDT
Posts: 36
First: 7/17/2011
Last: 5/6/2014
In Response to Re: Getting enough protein:
I eat a strict vegan diet and also have IBS, so my foods are limited.  I know I am not getting the nutrients I need but it is difficult with my IBS.  Can you suggest some tings that would help but not aggrevate my stomach.  I know beans are important but too many can cause problems.
Posted by maryhunter7


Are you able to tolerate soy foods?  Soy milk, yogurt and cheese can be good sources of protein and calcium.  Whole soy beans, tofu, soy-based meat substitutes and peanut butter are good protein sources as well.  You need a balanced diet to be sure that all of your nutrient needs are being met.  Aim for 5 servings of fruits and vegetables each day, choosing whichever ones you tolerate.  Also be sure that you are getting a variety of whole grains like brown rice, whole wheat bread and pasta, quinoa, etc.  High fat diets can aggrevate IBS symptoms, so limit things like salad dressing, margarine, and oil.  It may also help to eat smaller amounts 5 or 6 times per day instead of having 2 or 3 large meals.  Try not to skip meals and be sure to drink plenty of water throughout the day.    

Re: Getting enough protein

posted at 2/8/2012 8:28 PM CST
Posts: 1
First: 2/8/2012
Last: 2/8/2012
Ok, this is what I have: 

Legumes

Grains - quinoa 

Nuts, seeds and nut butters - peanut, almond, pistachio, sunflower, pecans, walnuts, cashews

hummus or nutbutter 

soy-based meat replacements and soy milk, yogurt, and cheese, whole soy beans, tofu, beans, lentils, edamame

use a multivitamin supplement and soy based protein supplement

I need more ideas!!!  Is there ANYTHING else to eat to get a variety in my diet? 

Re: Getting enough protein

posted at 2/9/2012 3:56 PM CST
Posts: 72
First: 7/13/2011
Last: 4/17/2014
In Response to Re: Getting enough protein:
Ok, this is what I have:  Legumes Grains - quinoa  Nuts, seeds and nut butters - peanut, almond, pistachio, sunflower, pecans, walnuts, cashews hummus or nutbutter  soy-based meat replacements and soy milk, yogurt, and cheese, whole soy beans, tofu, beans, lentils, edamame use a multivitamin supplement and soy based protein supplement I need more ideas!!!  Is there ANYTHING else to eat to get a variety in my diet? 
Posted by alhowar11


This looks like a great variety of vegetarian protein options! Scanning over your list, it looks like you are eating dairy products which helps a lot with protein intake. I didn't see eggs on the list, but if you do allow eggs in your diet that is also a great protein source.

Another great vegetarian snack idea that involves roasting chickpeas (aka garbanzo beans). I've included a recipe. I have also made this recipe with a cinnamon and sugar seasoning to make it more of a "sweet treat." I highly recommend talking with your local Hy-Vee dietitian or searching through the recipes on the Hy-Vee website for more great vegetarian recipes.

Spiced Chickpea "Nuts"
Serves 4, 1/4 cup each
All you need:
1 15-ounce can chickpeas, rinsed
1 tbsp extra-virgin olive oil
2 tsp ground cumin
1 tsp dried marjoram
1/4 tsp ground allspice
1/4 tsp salt

All you do:
Position rack in upper third of oven, preheat to 450 degrees. Blot chickpeas dry and toss in a bowl with oil, cumin, marjoram, allspice and salt. Spread on a rimmed baking sheet. Bake, stirring once or twice, until browned and crunchy, 25 to 30 minutes. Let cool on the baking sheet for 15 minutes.

Nutrition per serving: 103 calories, 5g fat (0g saturated, 3g monounsaturated), 0mg cholesterol; 14g carbohydrates; 0g added sugar; 4g protein; 5g fiber; 303mg sodium; 2mg potassium. Source: www.eatingwell.com

Re: Getting enough protein

posted at 5/21/2012 3:23 PM CDT
Posts: 1
First: 5/21/2012
Last: 5/21/2012
As long as you eat a variety of foods you will never have a problem getting enough protein on a vegan or vegetarian diet.  I track my diet online periodically and I always get more than enough protein.  Use a program like myfitnesspal.com and track your foods if you are concerned. 

Re: Getting enough protein

posted at 10/15/2012 12:45 AM CDT
Posts: 2
First: 10/15/2012
Last: 10/15/2012
Yes there are various protein rich vegan foods that you can take to fulfill your protein requirement. I would suggest you to consume Soybeans as they are fully loaded with proteins. Many doctore also suggest this food for their patients.

Re: Getting enough protein

posted at 2/12/2013 2:06 PM CST
Posts: 2
First: 2/12/2013
Last: 2/13/2013
There are a plethora of options! Obviously, since a number of people have responded. I've been vegetarian for longer than a decade now, and I know you said you don't like "meat substitutes" but I'm not sure what your definition is.  Have you tried tempeh? Or seitan? I actually prefer those over tofu. Tempeh is soy as well, but seitan is wheat-based. Additionally, almonds and other types of nuts (almonds are fatty but are a good type of fat, like avocados) - don't binge on nuts though, especially salted nuts, go for raw, much healthier. As others mentioned, quinoa is great, I like to pair it with black beans so it's a healthier version of rice and beans, packed with protein! You can also drink protein smoothies, that doesn't mean you're pouring whey into a blender, there are TONS of options for different protein powders, including plant based.

Best of luck!

Re: Getting enough protein

posted at 2/13/2013 6:48 PM CST
Posts: 2
First: 2/12/2013
Last: 2/13/2013
So, after my long post yesterday, I've come upon another potential source of info! Daily tips about eating healthy, etc. from real docs http://bit.ly/VSHOtg Hope it helps!

Re: Getting enough protein

posted at 5/30/2013 2:24 AM CDT
Posts: 5
First: 5/30/2013
Last: 5/30/2013
Well As long as you eat a wide range of meals you will never have a problem, getting enough proteins on a
 veggie diet system. I monitor my diet system online regularly and I always get, more than enough proteins.  

Re: Getting enough protein

posted at 8/24/2013 10:27 AM CDT
Posts: 115
First: 7/25/2013
Last: 9/15/2013
Hi,

This link may be helpful for you, lists of protein sources for a vegetarian like you.

-Rosetta

Re: Getting enough protein

posted at 6/2/2014 12:55 AM CDT
Posts: 11
First: 1/10/2014
Last: 6/28/2014
We can get enough protein by taking few medicines prescribed by doctors.And the medicines are available online.

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