How do vegetarians get their protein needs?

[datznasty]

I'm going to eat all the meat I got left in the fridge and become a vegetarian for the year. But I'm still running into the problem most people havewith it, which is where does the protein come from? Sure there's protein in whole grains but it's only like 5grams in a serving of oatmeal or 6-8 in 2slices of bread or like 8 in a serving of nuts. Given that I weigh 220ish and want to stay with .75 x bodyweight formula, I'd have to eat a ridiculousamount to reach that. Now what I'm considering then is to be a lacto-vegetarian, which is basically no animal meats except they do consume dairy products.That way I can still get some cheese, milk, yogurt which would help with the protein.

Also, what does tofu taste like? Does it need salt or sugar added to it?

I'm just going to make the change cold turkey, no pun intended. How long? I don't know, probably a month.

 

[socluis90]

here you go op

[table][tr][td][font=Arial, Helvetica, sans-serif]Sources of protein (single servings)[/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif]Good sources[/font][/td] [td][font=Arial, Helvetica, sans-serif]Fair Sources[/font][/td] [td][font=Arial, Helvetica, sans-serif]Poor sources[/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Chick peas (200g or 7oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]16.0g[/size][/font][/td] [td]
[font=Arial, Helvetica, sans-serif][size=-1]Brown rice (200g or 7oz)[/size][/font]
[/td] [td][font=Arial, Helvetica, sans-serif][size=-1]4.4g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]1 Carrot[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]0.4g[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Baked beans (225g or z)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]11.5g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Broccoli (100g or 3½oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]3.1g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]1 Apple[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]0.3g[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Tofu (140g or 5oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]10.3g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Potatoes (200g or 7oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]2.8g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Cream, double (20g or 2/3oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]0.3g[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Cow's milk (½ pint)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]9.2g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Porridge [water] (160g or 6oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]2.4g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Butter/margarine[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]None[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Lentils (120g or 4¼oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]9.1g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Vegetable oil[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]None[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Soya milk (½ pint)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]8.2g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]Sugar or syrup[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]None[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Muesli (60g or 2¼oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]7.7g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Egg, boiled[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]7.5g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Peanuts (30g or 1oz)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]7.3g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [/tr][tr][td][font=Arial, Helvetica, sans-serif][size=-1]Bread, (2 slices)[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]7.0g[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [td][font=Arial, Helvetica, sans-serif][size=-1]-[/size][/font][/td] [/tr][/table]

 

[phil le0tard0]

good question

 

[seniosoul]

Originally Posted by CruThik3

Variety of beans and tofu I believe.

that

 

[cruthik3]

Variety of beans and tofu I believe.

 

[bluelamborghini]

I don't. I have to take vitamins.

I get sick very easily ... back problems, everything.

 

[kickaddicted]

Vitamins.

 

[mangudai954]

I get mine mainly from soy, beans, and rice/grains. Also pea and rice protein.

 

[datznasty]

Beans? I'm still not seeing how I could get to anywhere near 165 grams of protein from beans. This is navy beans, which have a decent protein density butlook at the fiber. I'd going to be #@!@%*#% out small animals

 

[queencitysneakerqueen]

Vitamins

 

[youneedthese]

google is your friend

 

[datznasty]

MikeTyson, what you are is classified as a lactovegetarian. It's probably what I am going to do.

TrueProtein sells a rice protein extract and a nonGMO soy they claim has ANTIestrogenic properties so I'll probably just order those 2 and use them tosupplement what I can't get in my diet.

 

[miketysonthekiller]

I'm semi vegeterian so I still consume dairy products.
Beans, rice, peanuts, soy milk, raw milk, and I take multi vitamins. Chea!

 

[DCAllAfrican]

For the most part they don't. But neither do most non-vegetarians either.

 

[mexclusive]

Would you be able to eat egg whites? I would do egg white plus oatmeal for mornings plus preotien shake. Non fat Greek yogurt or cottage cheese for snack .Something with mushrooms and beans for lunch. Protein shakes for mid day snack and then some bean dish for dinner. Peanut butter or cottage cheese with acassein shake before bed.

Assuming you would like to keep all muscle mass, you can get your daily need, you'll just be eating alot of food so take into consideration calories, fats,carbs.Your forgetting you're most likely going to loosing weight so I guess itll be easier over time.

 

[datznasty]

I could eat egg whites, that would then make me a lacto-ovo-vegetarian. You don't mean use egg whites in place of water and mix with the oatmeal, do you?Sounds disgusting. Then again, I use egg whites in place of water in pancakes and it's alright.

 

[prod2]

Back when I still into adding mass (pre-injuries!) I ate a lot of fromage frais instead of shakes. It's basically really fresh cheese with a verylow-fat/high protein percentage. One package of 500 gram fromage frais is approximately 46 gram protein and about 260 calories.

 

[erascism]

At 165g protein/day, you need to supplement anyway. Sprouted rice protein is more assimilable than non-sprouted and it has 20g per scoop.

I'm sure there are people on this site who know how to get that much protein: http://www.veganbodybuild...phpBB2/viewforum.php?f=6

 

[frostythepoptart]

I say you eat meat to hell with that resolution.

 

[kojinman]

soy products are very high in protein

 

[bigteezy]

Originally Posted by ERASCISM


At 165g protein/day, you need to supplement anyway. Sprouted rice protein is more assimilable than non-sprouted and it has 20g per scoop.

I'm sure there are people on this site who know how to get that much protein: http://www.veganbodybuild...phpBB2/viewforum.php?f=6

QFT. If you are exercising daily and trying to gain lean muscle mass then you are definitely going to have to supplement as a vegetarian. However if youaren't on a bodybuilding regiment you should only need 40-70g per day and that is cake to do naturally w/o meat.

 

[derek916]

Its more than just protein its the amino acid make-up of that protein...I'm to lazy but look up the essential amino acids and than find foods that havethose criterias....


Also I believe whey protein is derived from milk just wanted to point that out to the person who said to use protein shakes

 

[durden7]

Why do you think you need 165 g anyways?

 

[datznasty]

Because I play ball and lift daily and hope to not see any decrease in muscle mass