I'm just starting and am struggling with getting enough protein in my diet (126 grams/ day for my height & weight). I regularly consume soy/ almond milk, tofu, tempeh, eggs/ egg whites, lentils, hummus, fake meats, chick peas, black beans, quinoa, almond/ cashew/ peanut butters or nuts, and greek yogurt but am feeling a bit stale on my options. I also have a protein shake but would prefer not to rely on it for 2 meals a day. I don't eat fish and only very little cheese. There's a real science to this that I'm trying to figure out.
What do you do for enough protein? Any recipes I just have to try? Appreciate any support/ recipes that you can offer :)
Have you tried the protein pancakes? They are great! 1/2 cup oatmeal, 1/2 cup low fat cottage cheese, 3 egg whites, a little cinnamon, vanilla or almond to taste. Mix together & cook like a regular pancake. This works out to about 32 grams of protein & 32 grams of carbs. Just about right for one of your meals. I cook them in batches & keep them in zip lock bags in the fridge. Grab a bag, nuke it & you've got a meal.
What a clever idea! And here I thought breakfast sweets had to go by the wayside. I guess still drowning them in syrup is out of the question ;) Thanks so much for the tip.
I forgot to mention, add about half of a packet of Stevia sweetner to each batch.
I did a modified
fast for 21 days in January which included no meats, sweets or breads. So I am not a vegetarian, but during those
three weeks I had to eat like one. I
found that the only way for me to get in enough protein was with the supplement
shakes. At least for one meal a
day. My shakes have 30 to 35 grams of
protein in them. As far as your list…..that’s
what I was eating also, except the nuts.
Nuts are a good choice, I just found out that they were too high in
calories and didn’t make me feel full enough.
But that’s an individual thing.
wishes. I know you’ll find a way to make
“I am. I ought.
I can. I will.” Charlotte Mason
Girl Wonder - my husband makes no-sugar-added apple butter. I put that on my pancakes. You should be able to find it at a health food store or farmer's market. Many grocery stores carry spreads made with fruit only. You don't need to use much.
Want it. Plan it. Do it.
Thanks for the inspiration! I was vegan for several years and in general protein has been a real challenge. But now that I'm trying to add muscle, I'm at a loss to get enough in. I have been drinking a shake a day for a meal, like you did just to get my numbers up. I have been looking through my veggie cook books the last few days and trying to find ways to substitute recipes that are more balanced.
How was your energy during your fast? Did you ultimately feel better having done it?
My grandma makes homemade apple butter. You're right, I know health food stores sell it and it is to die for ;) Farmer's markets up here (Lake Erie) won't start up until summer again but in the meantime, I will be sure to grab some next time I'm out at the co-op.
Thanks so much!
Try cottage cheese, lowfat string cheese, protein bars (watch for gelatin and sugar), protein oatmeal, veggie burgers/chik'n/ground "meat", fish and egg whites (if you dare), tofu, Kashi protien cereals (count for carb AND protein).... also, have you tried edamame?
Also, beans and lentils count for both a carb and a protein. There are usually pretty good recipes on this site. I'd love to exchange some with you if you have any, as well
I am a vegetarian and I only have one shake a day. I try to make myself eat fish one or two days a week, but it doesn't always happen. Normally a soy burger grilled over a salad and a side of rice constitutes my dinner.
The protein pancakes are fabulous as well. Try the protein oatmeal for breakfast, too- it just plain oatmeal (with your choice of sweetener) and a scoop of vanilla protein. That's my breakfast almost every day.
Also, beans and lentils count for both a carb and a vegetable. There are usually pretty good recipes on this site. I'd love to exchange some with you if you have any.
"The joy of life is the fruit of discipline" -S. Randall
Sorry to take so long to respond!!!!
Actually my energy was okay....because that really comes from the carbs anyway. But I was also in week 6 when I started the fast. I think it would have been difficult to start BFL and the fast at the same time. But since you're used to it, I'm sure you'll be fine. The only thing that was a negative was eating too many eggs on some days....sometimes 5 or more. I think I was just craving meat. But I absolutely did feel much better after the fast. Since there were no free days I didn't have any junk in me.
How are you doing now since I see that it's been almost two weeks?
Just seeing this thread! I am not a vegetarian but still don't eat much meat. One of my favorite vegetarian meals is 2 spicy black bean burgers ( Morningstar brand) over a bed of lettuce. I mix salsa with a dollop of plain greek yogurt for dressing. I will sometimes substitute taco flavored lentils too.
I'm not a vegitarian. That being said has anyone heard of the Dr McDougall Diet Plan. I have a 17yr. old daughter who wants to be a vegitarian so I have ordered a couple of his books. It seems he has a following of people for the last 30 yrs. or so. I have decided for my next challenge to try this diet with the BFL Training Program. One of the books I've ordered has 100 recipes in it, this should get me started. I'm 8 weeks into C1 and have seen some changes but the belly is still not where I want it to be. Didn't track my meals. Focused on workout routines instead now I'm thinking more about food choices to lean down. Will keep checking out this post. Your body knows what it needs all we can do is provide it. I'm hoping this book will help me.
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