I need to increase my protein but I don't eat meat or dairy. Help!

[trusmith]

I eat mostly fruits and vegetables and some grains.  Dairy causes skin problems and meat isn't an option.  I'm trying to rely on clean eating and eating raw.  Can anyone help me increase my protein?  

[Jim_M]

Many types of nuts are a good source of protein.  Here's the first thing I found with Google.

http://www.health.com/health/gallery/0,,20585485_2,00.html

[SunsetRunner]

Soy is an excellent source of protein. You can buy soybeans (eat them as a snack) or buy tofu or soy veggie burgers and all types of soy products in the natural/organic aisle of your local grocery store. Soy packs a lot of protein and a great alternative to meat. Fish is also an excellent source of protein.

[steff · Accepted solution]

You have to combine grains with seeds, nuts, or legumes to get protein that is almost equavalent to meat.  THat means that you can eat rice but you need to eat beans too.  Or you can have sunflower seeds and wheat, etc.  You don't have to eat them together at every meal, but you need to make sure you have them in the same day.   Humus with crackers is good, because you have grains, seeds, and legumes.  Cajun Red beans or black beans and rice are great.  Just start thinking in combinations and your protein intake will improve.

[ceebab · Accepted solution]

Do you do eggs?  

Be careful of too much soy, especially if you have a history in your family of thyroid problems or breast cancer. 

http://www.medicinenet.com/script/main/art.asp?articlekey=17011

Per this article  "I recommend patients consume no more than 60g of soy a day"

But tempeh and tofu are great and really versatile. Edamame is a yummy snack too. 

Legumes, such as peas and beans; quinoa; nuts and nut products (nut butter, almond milk); chickpeas/hummus;  seeds (chia, hemp, poppy, sunflower); to a lesser extent, leafy greens like spinach and kale have protein too. 

Another meat substitute made from wheat gluten is called seitan.  Tons of protein (more than tofu even), but I can't speak to the taste or how to prepare it as I've never had a chance to try it myself. 

[darladog]

Qunnoa is all protein. 

[steff · Accepted solution]

Quinoa, isn't all protein.  It is a carbohydrate that contains more protein than most other grains at 15%.  It is considered to be a whole protein because it has 9 essential amino acids including lysine.   It is  also a good source of plant fiber at about 2.6 grams per cup with total carbohydrate of 19.7 grams.  A cup of cooked quinoa has 111 calories. 

You should practice combining grains with legumes or legumes with nuts/seeds or nuts/seeds with grains if you want the highest level of plant based protein possible.   Being vegetarian/vegan and getting the right amount of nutrition isn't easy.  You really need to get a good book and study it.   You will be consuming a large number of carbs and very little fat, unless you are fastidious about using fats like olive oil and coconut oil. 

[gerrymcd]

I eat a similar diet to you, and also found getting enough protein a bit of a problem.  I now eat fish anytime I feel 'not quite right'.  Its amazing how quickly some sushi gets me back on track! 

[gerrymcd]

I used to eat a lot of soy based products, including 'faux deli meat' etc.  But, since I started reading about it I try to avoid ever eating (which is harder than it should be!).

[gerrymcd]

I'll second setian.

[zelda]

I drink a protein drink called Raw Protein. With almond milk.

[tkillion]

Do you eat fish or eggs?  I will sometimes add them to my diet.  Also, I really like the italian sausage flavored seitan.  It's very high in protein and low in carbs.  It does have a different, more gummy texture than meat.  I also have found black bean spaghetti noodles, which have more protein in them than regular pasta.  I also eat a lot of lentils, chickpeas and quinoa. 

[zelda]

Quinoa is an excellent source for protein. Whey protein shakes once a day is good too.
Sent from my iPad

[kdennis250]

i'd some some internet research on this personally, i know from some things i've read that Broccoli has a huge ammt of protein in it, more than some meat

[SpiceChicken]

Lentils, holla!  I love red lentil soup and dal, both vegan and delicious.  Plus tofu is great in a veggie stir fry or homemade miso soup.  I also like to use beans to make "burgers" (combined with cooked bulgur, grated carrot, scallions, garlic, and lots of cumin) or taco crumbles (add chili powder, bake until brown).

[julsiegreen]

Hey Trusmith, I have a great Quinoa salad recipe you may enjoy

Cook one cup of quinoa and once cooked add these ingredients.

1 can of black beans.

half red pepper chopped
handfull cilantro chopped
a handfull of craisins 
and a handfull of chopped green onion.

Stir together in a large container and add a couple tablespoons of extra virgin olive oil, season with salt and pepper if you'd like.
This makes a lot of salad, so its perfect for a family get together, a potluck or you can save the extra for the rest of the week. I think it tastes best served cold.
The great thing about this recipie is you can experiment with other ingredients. It taste great with a little bit of lime juice, or substitue the Craisins with Mango bits, or any other dried fruit. 

[Auburn]

I love the Premier Protein Shakes that you can get at Sams Club, Costco or Walmart. About $18 for 12 and they are 30 grams of protein and only 2 net carbs. 5 carbs with 3 being fiber.

The chocolate is delicious. I have not tried the vanilla.

[DebFit]

I follow a mostly vegan diet.  I heat a LOT of the following:

Lentils

Hummus (homemade)

Chia 

Any and all kinds of beans (but I measure to get an appropriate serving size)

Eating raw is a bit harder, but you can sprout beans, seeds, also of course Nuts.  I make cashew cheese, I also found really good raw recipes on the site OHSHEGLOWS.com.  And there is a good raw lasagna recipe on THISRAWSOME vegan life site.

I just bought a dehydrator and made some raw crackers that are mostly almond.   

I agree though, I had bad eczema most of my life, eating this way has made it GREATLY improved.

[KPinCA]

Beans, nuts, quinoa, and so much more!  I started eating vegan after reading Eat to Live by Dr. Joel Furhman.  I have since read many other books on plant-based diets and I have been able to check out numerous cookbooks in our library on vegan cooking.  I sometimes, especially in conjuction with a big workout, will make a fruit/veggie smoothie with Raw brand protein powder.  See what books your library has and you'll get all kinds of yummy ideas.    

[HelenaFitbit]

@trusmith How about beans? They are really versatile for cooking and you can pretty much forget about them if you were to prepare them on a Slow Cooker.