Proteins for vegetarians?

M

mthakershi

0
Hi,

How is everyone doing? I heard from someone that one should eat as many grams of proteins as one's weight in lb. Is that correct? I am right now 200 lb and have started working out and watching my diet to loose weight and gain some muscle. I am vegetarian and don't want to start eating meat or eggs. When I was in India, lentils, veggies/curries and beans were always part of my regular meal and I think they are good enough sources of protein. But now I am in US and have very little time to cook. Can someone please tell me what are healthy protein options for me?

Thank you.
 
Here is what has been posted before:

Proteins
boneless/skinless chicken breast
turkey breast
salmon
tuna
swordfish
haddock
tilapia
flounder
round steak
sirloin steak
flank steak
beef tenderloin (filet mignon)
lean ground beef, chicken, turkey
orange roughy
egg whites
lean pork
crab
lobster
shrimp
buffalo
whey powder


Complex Carbs
brown/white rice
whole wheat pasta
oatmeal
yams
sweet potatoes
red potatoes

beans (pinto, black, kidney, lentils)
farina (Cream of Wheat)
rye cereal

Fibrous carbs
romaine lettuce
celery
asparagus
broccoli
cauliflower
brussels sprouts
cucumber
green pepper
red pepper
zucchini
spinach


Fruits
bananas
apples
blueberries
strawberries
rasberries
grapefruit


Fats
real cheese
olive oil
flax oil
fish oil
almonds
natural peanut butter
natural almond butter
 
Then TOFU. I know its high in protein and lots of vegans eat it. And buy some Whey protein powder to mix in something, lots of protein!
 
you'll also have to focus on food pairings...like, beans with rice...because no vegetable sources of protein contain all the necessary amino acids...only animal sources have it.
I won't even bring up soy, which is argued to be a complete protein, because so many people have problems digesting it well, aside from its possible potential to increase estrogen levels in men (which is bad!).

I would recommend cottage cheese, natural cheese (not low fat crap) in moderation, beans, nuts...but honestly its gonna be difficult since you won't touch the best protein sources. If you are firm in that stance, then you'll have to 'settle' for what's available.

I'd go with a whey+casein protein powder, so it digests a little slower.
 
The important thing to remember when you're trying to put your protein intake intake together. is to try to complete your branch chain amino acid profile..
Therre are tonnes of ways to do come up with combos to do this.. but for vegetarians..to be honest.. from what I've personally read on health ( having a particular interest in vegetarian health from being buddhist) .. the medical facts are telling me that unless you're occassionally ..at least once a month or so incorporating an animal fibre into your diet, then you're selling short your health.
There are enzymes we humans need that only come from that source. WE were made at the top of the food chain.. we're omnivores.. and naturally we need both ..

good luck putting something together. I have no time to run a list for you atm of how exactly to go about it but remember that google is always a really good tool.

cheers

Blooming lotus
 
Last edited:
malkore said:
I would recommend cottage cheese, natural cheese (not low fat crap)
Click to expand...

Pardon my ignorance, but why is lowfat cheese bad? I understand lowfat milk to be okay, and I thought that was the only difference in lowfat cheese was the milk used.

Is lowfat milk bad then? Or is it something else in the cheesemaking process that I'm unaware of.
 
I have some math myself and I eat 1 or 2 pieces of no-fat cheese every single day myself!.. I also drink gallons of no-fat milk with vit D and magnesuim and zinc supplements.. If Malkore wouldn't mind splaining that and maybe providing a few 'alternatives' or alternative regime break break downs, I think I might not not be open to hearing about it myself :/ ...??


cheers ;).
Blooming Lotus
 
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