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?  

[DominicJ]

Broccoli is 2.5% protein
Quinoa 15%
Beef 30%

A needlessly restrictive diet and intensive exercise don't go hand in hand

[KPinCA]

Here's some great info about protein:  http://www.nomeatathlete.com/where-vegetarians-get-protein/

As far as being a healthy eating vegetarian, vegan, or even one that eats meat on rare occassions...I would hardly call it unnessessarily restrictive.  We are so much healthier.  Our cholestrol rocks. And, we're not taxing the planet with excessive water usage, methane production and numerous other environmental impacts of beef production.

I would calculate how much protein you should have per day, and then log your protein consumption for a week to see if you are hitting the mark. As the No Meat Athlete says in the above URL, he throws in 20 grams of protein powder into his smoothy in the morning.  I happened to have purchased the brand he mentions the other day.  It seems like a good product.  It has stevia, which I am not a fan of (I'd rather sweeten with a date and/or fruit).

[Alfapels]

All you need do is to study food labels and choose high protein EVERY time. Well almost every... ; )

Have a look at my profile. High protein and low carb and I loose weight without feeling hungry and no increase in blood glucose level, so I have to add inn the odd protein shake/bar just to keep the slide downwards nice and slow and the weight loss permanent and minimum loss of muscle mass.

Me think more people should post their food log... Why all so shy about it?

[HelenWebster]

I have signed up to Buzzfeed they send recipes a time or two during the week.  Todays recipies had one where they were trying to reach 25 grams of protien in the dish; they used Quinoa, Chia Seeds and Hemp Hearts.(no clue what they are but rich in protien.  

High Protein Vanilla Chia Pudding

Prep Time: 5 minutes

Total Time: 2 hours, 5 minutes

Yield: 1 serving

 Ingredients

• 1/4 cup cooked quinoa
• 2 tablespoos chia seeds
• 2 tablespoons hemp hearts
• 1/4 teaspoon vanilla powder
• Dash of stevia (or use 2 tablespoons maple syrup)
• Pinch of cinnamon
• 3/4 cup cashew milk (or milk of choice)

Instructions

1. Add all ingredients to a jar and stir together. Tighten lid and place chia pudding in the fridge to set, about 2 hours (or more).
2. Remove and top with desired toppings. Enjoy!

Don't forget whole wheat adds a fair amout of protien to your bread and pasta.

[athyK]

My fav way to increase the protien is by making a batch of 3 bean salad.  I use green beans, kidney beans and garbonzo beans.  Being homemade I control the amount of sugar that goes in which is considerably less than the recipe calls for.

Other favorites are cottage cheese, tuna, halibut, quinoa, and of course peanut butter.  Oh and, a day doesn't go by that I don't reach for either a handful of almonds or mixed nuts. 

[AlisonJane]

Thanks for this post and the article link.  I eat mostly vegan (VB6 by Mark Bittman), and my total cholesterol is 159 and my LDL was too low to measure.  So, yes, I agree that being vegan can be really healthy!  However, I have 10 lbs I've been trying to lose forever and keep getting sucked back in to worrying about my protein intake.  This article is helping me keep things in perspective!