To all the veg/vegans on the board how do you get your protein? I'm looking for more ways besides(not vegan) eggwhites.
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To all the veg/vegans on the board how do you get your protein? I'm looking for more ways besides(not vegan) eggwhites.





don't fear the yolk! it's where all the nutrients are!
avocado, nuts (esp. macadamia and walnut) are kind of your staples if you want to be more vegan and stay natural/whole foods in your protein sources. and with eggs, pasture-raised whole eggs (not just chicken, but duck or turkey, etc.) are good if you want to be more vegetarian in your whole foods protein sources.
i eat like 70% meat , but when i don't want meat, i eat the things i listed for protein.





Quinoa! This is an amazing grain-like food that is also a complete protein and really easy to add to pretty much any recipie... : ) Its also much easier to cook than tofu, soy products.
I do eat some tofu and soy protein, though not too much, as I'm a little concerned with conflicting reports into the dangers of having too much soy...Tempeh is another good protein source that can be turned into a yummy bacon substitute.
Beans are awesome, as are lentils, and chickpeas (I make the most awesome chickpea salad that is totally vegan...) - all are high in protein, and are also full of fiber, so they help keep your digestive system moving...
Finally, nuts are great for protein, although pretty fatty! Nut butters are amazing, and peanut butter is every vegan's favorite snack (try it on celery with raisins...yum!!) though I always make sure my peanut butter is a natural variety without added sugars.
On top of all that - bear in mind that there is a bit of an obsession with "protein" in the US mind these days...most people in the US are getting waaay too much, and considering that many protein sources are high fat or high calorie, its not ideal. You need about 10% of your calories from protein, and this number is based on RDA recommendations, which allow a seriously big margin of error! make sure you are getting a little of everything, and you'll be fine!
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I buy veggie ground beef, chicken nuggets, veggie burgers.
For a snack to bring to work there are these bars called "think thin" at Publix that have like 20g of protein for only 230 calories. they have some others for 10g of protein and 180 calories.
also milk, yoghurt, cheese, peanut butter.


vegan : combine amino-acid heavy foods with starchy protein foods, ex: kale + quinoa= complete protein, lentils + brown rice= complete protein.
chard, kale, spinach, all dark greens contain building blocks of protein, protein is just a mixture of amino acids. Animals eat the greens that convert to muscle and then omnis eat the animals- why not just go straight to the source?
hemp seeds/ground protein powder, brown rice protein powder= only sources of "processed" vegan protein i would eat- i dont go near fake meat/veggie burger type stuff
chickpeas, lentils, flaxseeds, almond butter, chia seeds, etc....
"getting enough protein" while vegan is just a scare tactic used by the ag industry. worry about getting enough omega 3s, magnesium, potassium, etc.
getting enough calcium is a scare tactic too-- i mean, its important, but not nearly as much as they make it out to be. Calcium deposits cause kidney stones, arthritis, heart disease, etc.



Quinoa, what's that like? I didn't know it had protein I thought it was like similar to a brown rice or a cous cous I guess. Is it yummy?





Good point!! Most dairy has so much fat an protein in it that it can actually leach calcium from your body....green leafy veg is a much better source of calcium!
There are lots of different things that people will tell you you "can't" get enough of as a vegan...bollocks!! I can guarantee that the average american, eating junk food and processed crap all day, is getting fewer nutrients than the worst vegan! If you are concerned in the beginning, take a multi-vitamin. I don't usually like them - you should be able to get what you need from your diet, but if it makes you feel better, go nuts!
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It tastes fairly similar to couscous (although I can't eat cous cous because its wheat!) - a little bigger and has a little more texture, but its the same idea. Very few people realize that it is a protein, but it is awesome! Try it in a salad instead of cous cous, or with some baked veggies...PM me if you want some recipies!
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you really don't need to worry about getting "enough" as a vegan... seriously. don't worry about it- the only thing you should be conscious of is getting B12-- either through nutritional yeast or a supplement. Just eat fruits and veggies and you'll be fine. I pretty much just eat smoothies, salads, and lightly cooked grain/veg combos and I'm super healthy.... I think it's evidenced by the fact that i just got my nose done, broken in 3 places and didn't bruise at all.



Thanks for all the info guys it's really reassuring.
Humans don't need much protein to both live and build muscle.
Check out The Protein Myth for more on this.
I get plenty of protein from beans and nuts. Greens also have some protein.
vegetables provide more than enough to run marathons and body build. protein from vegetables are easy for your body to get. there are a lot of myths any hype about protein.




Sometimes its easy to think you may need more protein if you're still hungry after eating a vegan or vegetarian meal, which is why a lot of people say, "it just doesn't work for me", even if they've met protein requirements. I totally recommend combining foods, like Isis Star said. Eating grains with green vegetables, and maybe adding another protein source or other vegetable will get you tons of mileage on your meal.
Also, (since we've mentioned dairy) greens will satisfy your needs for iron. Dairy inhibits iron, so many vegetarians can experience anemia, while vegans don't.
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That is interesting! And I've never heard of that before.
I'd still get a blood test before taking supplements. I had family members convince me I was anemic when I went vegan, but now they admit I'm healthier than they could ever hope to be.![]()
Goodbye Seattle Lusty Lady, where every Miss is a Hit, and every Hit is Missed. 1985-2010.
The anemia initially showed up as hypothyroidism, and a heightened white blood cell count. I was getting blood drawn to check for heightened potassium levels (because I'm on Spironolactone for acne). My potassium was fine, my cholesterol was off-the-charts amazing, but I was totally thrown off by the hypothyroidism/white blood cell thing. I should've been in peak condition with the way I was eating. Or so I thought. (cue dramatic music)
A few weeks later, I started getting really, really tired. Like, sleeping 10 hours a night, falling asleep in class...it was bad. Also, my period became one day shorter (which I wrongly attributed to my "pure" diet, not realizing it's because my body couldn't afford to lose the iron).
I haven't confirmed this with a blood test yet, but the second I added beans back into my diet and started taking an iron pill regularly, my energy has completely bounced back. The difference is incredible.


for iron deficiency in vegans I recommend Floradix. It is an herbal formula that really works, and QUICKLY. Also there are a couple formulas that have been recommended to me by herbalists- blood builder is the name of one of them. Herbs are extremely nutrient rich and should be used in addition to food for supplementing- nettles I think are one of the herbs used for increasing iron, and they also are good for increasing metabolism.
here is my quick cheap perfect dinner recipe that i make all the time:
quinoa + green leafy vegetable + tons of nutritional yeast, celtic sea salt, nori (if i have it), a tablespoon of tahini (iron/calcium), cayenne... maybe a little lemon juice to thin out the sauce that is created by the nutritional yeast/tahini/salt combo. sounds weird but it's so freakin good.
^ You should type out more detailed instructions as to how to make that dish. It sounds just crazy enough to be worth trying!!
I understand beans and rice are a good combo.
I was a vegetarian for two years...


oh idk... i just kind of throw it together. Make the quinoa, steam/saute/massage the broccoli/kale/chard whatever you're using... and then you can either make a separate sauce or just mix everything in together. If you want a good tahini sauce recipe this is mine:
1 tablespoon tahini
juice of half a lemon
cayenne
sea salt
dash agave/honey/whatever sweetener you use
water to consistency
and then mix everything together and sprinkle with nutritional yeast/seaweed sprinkles. I think it's nutritionally pretty sound..




I'm totally going to make that! Except I'm going to roll it up in nori. I love rolling up leftovers into nori sheets, best to-go lunch ever.
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Exactly. Protein is stressed by a lot of people in the health industry as being a major concern of going vegetarian, but the fact is that we don't really need to be nearly as concerned as all the "hype" makes it out to be.
I eat a lot of seeds & nuts, which is probably where a good portion of my protein comes from:
Sunflower seeds
Pumpkin seeds
Peanuts
Almonds
Walnuts
Lately I've also been doing a lot of coconut, which has a good amount of protein.
If you are really interested in the amounts of nutrition for foods I recommend looking at www.NutritionData.com. Just as an example I ran a search for the foods in their database with the highest amount of protein for an equal portion size:
http://nutritiondata.self.com/foods-...00000-1w.html?
Note that many soy products rank above meat. I wouldn't recommend loading up on soy because of their link to thyroid disease, but you get the picture... use them in moderation along with other types of food off the list that fit your diet. One of the BEST on the list for vegans is vital wheat gluten. Wheat gluten can be made into all sorts of fabulous things, including the famous UnTurkey! The creator of the fabulous UnTurkey finally posted her personal recipe online at http://veganmanifesto.blogspot.com/2...-stand-up.html <<< go check it out. I can't even begin to tell you how awesome the UnTurkey is! I wish she'd start selling these again... I've had meat eating friends who opted for it over real turkey (I know, I know) & a friend who was allergic to turkey just about cried of joy when I served it one year for Thanksgiving. There's an entire fan site devoted to it at: http://unturkey.org The original creator of the UnTurkey, Miyoko Nishimoto Schinner, also has multiple recipe books for sale, including many which use vital wheat gluten: http://www.amazon.com/Miyoko-Nishimo..._athr_dp_pel_1
That is very common with vegetarians, however there are are multiple types of anemia including iron deficiency & copper deficiency.
Iron deficiancy is the more common of the two. Beyond just taking iron, people with very bad iron deficiency (often vegetarians) should take carbonyl iron & magnesium chloride. Iron alone will tend to loosen stool movements over time, & the magnesium chloride with help them remain solid. These need to be taken with a meal though since they can cause an upset stomach.
Everyone should do this, particularly before making any major changes to their diet, then blood test again a month or two after major diet changes. This will give you a better idea of how the diet effects your body. Plus, you don't want to just try taking supplements right away without knowing how much you need... so it's best to talk to your doctor. I am living proof that you can over dose in vitamins - I ended up in the hospital as a child for over dosing in multiple vitamins due to drinking V8 every day, multiple times a day. I was really sick for weeks while my body wash trying to flush the extra vitamins out. If you are on carbonyl iron you should be especially aware not to overdose since that is one of the vitamins which has a higher overdose rate leading to death... although still very uncommon.
Anemia can cause thyroid dysfunction, particularly copper deficiency anemia, but more commonly thyroid problems are encountered before anemia.
I'm really surprised to hear that this happened to you so fast. How long have you been vegetarian? I was thinking you'd only been vegetarian for a year or two.
My specialist DO doctor (the one who takes 6 months to get an appointment with because he's that popular) has many stories of how iron has effected his patients, one of which was a girl in college who was having problems with her energy level & eventually lost her scholarships... all because her ferritin was low from iron deficiency. Personally, I probably had this from primary school all the way past college & never knew. Once in college I just assumed I was over exhausting myself from trying to work a full time job, multiple side jobs (including dancing), while going to school. All things considered, I feel damn lucky to have made it through! However, I'd always recommend others get blood work done to check for this sort of thing.
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I've never eaten a ton of meat, so I'd be guessing I've had low iron levels for a long time, and going raw must've just been the last straw.
Also, soy is never the best option because of the pseudo-estrogenic compounds it contains. Increases rates of breast cancer!! In small amounts it's fine, but I wouldn't load up on it or make it a dietary staple.




Is it just me, or is coconut the new soy?
I just feel like there are more and more coconut products all the time. Coconut oil is becoming very popular, I'm seeing coconut yogurt pop up at lots of grocery stores, and I even saw coconut aminos (coconut based soy sauce, soy free) recently!
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