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Thread: Protein heavy diet w/no meat?

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    Default Protein heavy diet w/no meat?

    I generally adhere to a low carb diet. Not Atkins or anything but I totally avoid white stuff( bread, rice,pasta) and strive to get my carbs from whole grain bread, quinoa and fruits and veggies. I want to decrease the meat in my diet but don't want lack of options to make me go heavier on the carbs. My sample diet for a day-

    Breakfast- 3 egg whites, 2 strips turkey bacon, fruit( usually blueberries&strawberries)

    Lunch- turkey burger open face on whole wheat bread w half slice pepper Jack cheese,mushroom and avocado

    Dinner- baked skinless chicken thighs, quinoa, green beans

    Between meals I might have a protein shake, almonds, peanut butter & banana etc

    I am not ready to become a vegetarian but my goal is to to start eating only ONE serving of animal protein per day 5 days out of the week. Any ideas for substitutions or foods that are not animal flesh that are high on protein. I have already started eating more fish, but I can't handle it more than 2x a week.

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    Featured Member strippername's Avatar
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    Default Re: Protein heavy diet w/no meat?

    Lentils! I just read The 4 Hour Workweek and the author mentioned them in it.

    Here is a chart on protein rich vegetarian food

    http://www.savvyvegetarian.com/artic...tein-chart.pdf

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    Default Re: Protein heavy diet w/no meat?

    Beans, lentils, quinoa, tofu, tempeh, and edmame are all good vegi sources of protein, Im sure there are a few more but I cant think of them off hand.

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    Default Re: Protein heavy diet w/no meat?

    You could also get a good protein powder to mix into a fruit smoothie. I'm sure there has to be unflavored ones that would be decent to add to a veggie soup.

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    Default Re: Protein heavy diet w/no meat?

    I recommend buying L-cysteine pills. L-cysteine aids in the synthesis of proteins, glutathione, taurine, coenzyme A, to the body - mainly its a protein amino acid and gives you the protein needed when missed. I take these ones a day, with a regular meal a person wouldnt need them as they would get the benefits from meat itself.

    I eat red meat ones a week, and stick to chicken and fish which is healthier for the body for 2-3 times a week. I eat lots of salads and soups (lentil soup is good and has lots of protein). Trying switchin your meats into chicken and fish, and mixing up with lots of salad, and side dishes, potoes, rice, pasta, beans, mushrooms, peppers etc.
    You mentioned you cant eat fish a lot.. try salmon thats fresh its pricier but better than the frozen stuff, twist a lemon slice on it with pepper. Anything with lemon usually adds the best taste. If you cannot keep with with the meals, buy whey powder and drink it with your shakes. Yogurts and nuts also give you protein and are good for snacks. Adding seeds to your salads add protien % as well.

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    Default Re: Protein heavy diet w/no meat?

    ^^very good post, spot on!

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    Default Re: Protein heavy diet w/no meat?

    Quote Originally Posted by mischa_5 View Post
    Beans, lentils, quinoa, tofu, tempeh, and edmame are all good vegi sources of protein, Im sure there are a few more but I cant think of them off hand.
    Also, there are a lot of veggie products that are super yummy and high in protein, like Morningstar Farms sausage or ground beef, and Tofurkey veggie meat slices. It sounds weird typed out, LOL, but I'm a vegetarian and I love this stuff. : )

    Cheese and eggs are good sources of protein, too, although they're high in fat... but if you're not eating meat, you'll have more room in your diet for fatty foods.

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    Member Mikeking's Avatar
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    Default Re: Protein heavy diet w/no meat?

    Protein Powders, nuts,beans. Whey products. Hard to do much else.Spices, get used to spicing things up.

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    Default Re: Protein heavy diet w/no meat?

    I tried to do this as a vegan. It's hard! I just did tons of protein rich veggies and nuts and beans. Lots of mushrooms too. I like combining foods so using quinoa with a veggie/mushroom/cashew (my fav hehe) will fill you up for a long time but be really healthy and low fat high protein.

    Also, protein powder in smoothies is great, but also go lighter on the fruit and sneak a couple leaves of spinach in it.
    Last edited by K Sweet; 01-25-2011 at 03:03 PM. Reason: forgot stuff
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    Default Re: Protein heavy diet w/no meat?

    I was gonna list everything I eat, but that list of protein rich veggies is great! It even tells you what they need to be combined with to get a complete protein! Pure awesomness!!

    My secret is to just add an extra protein rich veggie into every meal. Oh and I snack on edamame or roasted soy nuts. Soy is the most complete veggie protein. It's almost as high quality as eggs (which are second only to human breastmilk). Also, I wouldn't leave out all the egg yolks. They are super high in vitamins!
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    Default Re: Protein heavy diet w/no meat?

    ^ Soy screws with my hormones too much. It makes my periods and my boobs feel weird.

    The movie Food Inc. had a lot to say about soy (I've only watched half so far) and anything messed with that much as a crop, I don't trust Not that I eat uber-healthy anyway, so there's definitely stuff in my diet that's not great, but I've tried to get away from stuff with corn products in it, and soy.

    edit: regarding yogurts, look into greek yogurt like Chobiani (Sp?) it will have more fat but it will also have more protein. I really like the chobiani vanilla

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    Default Re: Protein heavy diet w/no meat?

    ^^Oh, I looove greek yogurt!! I'm not scared of fat. I'm a veggie, so my fat intake is fairly low anyway. Forgot to mention, one of my fav snacks is also hummus, guac is a second fav. Both are pretty decent for protein. As for soy, yeah, I know it's not the best. I sometimes even eat soyburgers, which I realize are basically fermented soy and have a bazillion drawbacks, but I liken it to a meat eater eating BBQ or fastfood.
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    Default Re: Protein heavy diet w/no meat?

    Quote Originally Posted by Kisca View Post
    I recommend buying L-cysteine pills. L-cysteine aids in the synthesis of proteins, glutathione, taurine, coenzyme A, to the body - mainly its a protein amino acid and gives you the protein needed when missed. I take these ones a day, with a regular meal a person wouldnt need them as they would get the benefits from meat itself.
    .
    Also, consider adding CoQ10 supplements to your diet.

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    Default Re: Protein heavy diet w/no meat?

    Quote Originally Posted by FiendishGyrator View Post
    ^ Soy screws with my hormones too much. It makes my periods and my boobs feel weird.

    The movie Food Inc. had a lot to say about soy (I've only watched half so far) and anything messed with that much as a crop, I don't trust Not that I eat uber-healthy anyway, so there's definitely stuff in my diet that's not great, but I've tried to get away from stuff with corn products in it, and soy.

    edit: regarding yogurts, look into greek yogurt like Chobiani (Sp?) it will have more fat but it will also have more protein. I really like the chobiani vanilla
    Chobani is AWESOME! The plain "flavor" has 32% of your daily values for protein, I think. But it tastes really gross. I add frozen berries and a little sugar for more flavor. Otherwise, the flavored Chobanis are delicious and have just a little less protein.

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    Default Re: Protein heavy diet w/no meat?

    just eat the egg yolks in the mornings. egg yolks have choline, which many people are deficient in and yet it's a crucial nutrient. it is easiest to get from eggs. other meat and plant sources except organ meat both involve pretty high consumption to get the same amount in one egg yolk, so just eating three whole eggs in the morning would do you a world of nutrient good.

    also make friends with the mighty potato. it has a surprising amount of protein. the irish and peruvians are on to something with their potato loving ways.

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    Default Re: Protein heavy diet w/no meat?

    As an almost-vegan (certain lifestyle choices make me refrain from labeling myself vegan, but its pretty much that), I get asked about protein All. The. Time.

    I'm assuming that you are trying to go high-protein to try to lose weight? I personally think that high-protein diets are very unhealthy, but I understand that they can help with weight loss, so a lot of people do it. And kudos for avoiding refined grains and not cutting carbs out completely!

    Healthy or unhealthy aside, there are a HUGE number of non-animal proteins...in fact, most foods have some protein content in them (esp veggies and whole grains). Some of the non-animal foods with the most protein include:

    - Lentils
    - Beans
    - Nuts
    - Nut butters
    - Soy products (milk, tofu, burgers, etc)
    - Tempeh
    - Seeds
    - Quinoa

    If you are looking for a little extra, get a spirulina supplement. Its an algae, high-protein, with omega 3&6, B12 and all nine amino acids.

    Hooray for healthy protein!!! : )
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