Any vegans? How do you get enough protein? - YouLookFab Forum

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Any vegans? How do you get enough protein?

Peri

Veteran

I had an appointment with a Registered Dietician because I had read in AARP that we need at least 75g protein a day and after using a nutrition tracking app for a month I found out I don't even come close. My best day was 62g. Most were below 50.

I'm allergic to dairy and don't like eating (or cooking) big chunks of meat, but really, I'm not vegan. But the thing is...I had told the dietician this before the appointment and she still gave me an eating chart that was full of dairy products and 6 oz servings of meat. And said 75g was too low and I need minimum 100g of protein daily. Studying the chart after the appointment it occurred to me that it would be easier if the starting point was vegan and I could add in eggs and meat when I wanted. When I contacted her about this she said she would try to figure something out. Huh? Like she's never even had a vegan client? So here's what I figured out. I can google and ask friends for free. She has since been fired.

So, friends...any advice and suggestions for getting enough protein when the easiest sources are out? Do you really get 100g+ daily? Do you care about that or is this just the newest health fad?

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27 replies

Latest reply was from texstyle

Style Fan

Veteran

Mr. SF is plant-based, and I am sort of plant-based. We don't track our protein. We went to education groups regarding plant-based eating run by a cardiologist who has done an incredible amount of research into this topic.

I have no idea how much protein I get daily, but I feel I get enough. I will never eat meat. I lived on a farm when I was very young. And that is all I am going to say about that. I do eat fish occasionally and small amounts of dairy.

I eat tofu with nutritional yeast, tempeh, lentils, chickpeas and other beans for protein.

LJP

Veteran

I try for even more protein than that in a day . I had a lengthy appt with a dietitian recently and her advice for my particular concern was to up my fat and protein intake . I’m not vegan or even vegetarian though so it’s easier . I don’t like to cook or eat hunks of meat either , so I get mine through fish , beans , eggs , high fat dairy ( I don’t like the idea of dairy either but the vegan stuff just doesn’t cut it ) , protein powder , chicken and some beef or pork now and then . Why am I responding when clearly not vegan ? Lol . I guess to say it certainly can be done . I’d say beans , tofu , nutritional yeast - all the things SF already said - will help . They aren’t super high in protein though - but it’s something . What about a protein powder smoothie daily ? That will easily add 20-30 g .

Peri

Veteran

Thanks SF...I've been really discouraged by that number and I think I need to quit thinking about it and just do what I can. It's overwhelming because I am not any kind of a cook, but it was starting to make me crazy. Like today I was eating watermelon and feeling like I shouldn't be eating it because it wasn't protein! Just, no.

LJP, thanks for answering anyway, because I'm not technically vegan either, it just seems like a better starting point for me. I was disappointed because I had told the dietician that already and she paid no attention to me. But you are right...the things that try to fake dairy are nasty. I've been looking for a vegan protein powder but total fail so far. I tried a fermented brown rice one today that the dietician said people like...omg it tasted like cheese and smelled like feet. Just what you want in a smoothie. Could you share a fish suggestion and how you cook it? I eat salmon once a week (frozen, already marinated) and don't want to get tired of it so I googled "healthiest fish". Halibut and rainbow trout were two of the suggestions. Any good?

Suz

(website)

Veteran

So...I am not a dietician. But I did work for a nutrition company for a while.

That 100 gr. number is highly debatable. It depends on your goals, your age, your weight. Here's one calculator: https://www.calculator.net/protein-calculator.html

Some people will say the recommendations are too low. Others will argue they are too high! (You know...just like anything in the world of nutrition. There are a million "expert" opinions.) Whatever.

The main things to keep in mind is that if you are lifting weights and/or want to gain or maintain muscle, you will have higher protein needs than someone who is relatively sedentary. If you are trying to lose weight, a higher protein diet is often good, too, because protein helps you feel full for longer.

Also, you need to eat protein at each meal -- it's no good loading it all into one meal because your body can't metabolize it all in that case.

My step daughter is a vegan. She meets her protein needs with legumes (a lot of chickpeas, lentils, peanut butter), beans, soy products (soy milk, tofu, tempeh), and by ensuring she also eats complex carbohydrates with her protein. She is a dancer, so her metabolism is high and she needs a lot of food.

My stepson is vegetarian (actually, pescatarian) so when he is with us, so are we. It's pretty easy to get enough protein if you eat dairy and eggs and fish. You may need extra iron, though.

Mr. Suz and I are not vegan or vegetarian. But we eat meat only about once a week. We eat at least one or two vegan meals a week and a couple of vegetarian meals, as a rule. With fish about 3 times a week, poultry once or twice, and meat once, though a bit more often in winter. (I know that sounds like a lot of meals but I'm talking 3 meals a day, so...)

If you want to add vegan protein, I'd look for a cookbook that offers you a few simple tofu recipes to try -- that will really help. This one is pretty handy: https://www.chapters.indigo.ca.....SmartShop_

We also like Veganomicon for vegan recipes. https://www.amazon.ca/Veganomi.....1_1?hvadid

I'm a great one to talk here. I have to admit that I'm pretty sure I'm not getting as much protein as I should, right now. I try, but I often miss breakfast, which is my big mistake.

Anyway...to simplify your life, think about. a palm-sized serving of any protein source. At each meal. If you eat that, at minimum, you are probably getting enough. Assuming you eat three meals a day, that is.

If it feels overwhelming, how about working meal by meal? Come up with a few easy options for breakfast, first. If you are eating dairy, cottage cheese is brilliant. An egg white omelet. Steel cut oats soaked overnight in kefir with berries (you don't have to cook the oatmeal.) Add some nuts and seeds for extra protein. Peanut butter on sprouted grain toast with banana and a smoothie made with soy milk or vegan protein powder -- if you can find one you like.

For lunch -- salad with baked or broiled tofu, or hummus with veggies, or tuna salad. Or a soup with beans, or a lentil salad.

Fish is easy to cook but also easy to overcook. We eat a lot of halibut (in season), salmon, and cod.

Peri

Veteran

Thanks, Suz. I am no dairy (allergic), but will try the other things. And that's a vote for halibut so I'll try that.

I remember being in high school and my mom and her friends were trying the "high protein diet". I also remember it fell out of favor at some point...some info that too much protein caused some problems. Vague memories, I was a teenager at the time so I didn't pay attention. I'm just expecting that 5 years from now or sooner the current high protein push is going to get some pushback too.

Jenni NZ

Veteran

I guess almost everything gets pushback eventually. When I was 19, at medical school, they told us to get onto fibre to prevent bowel cancer. My parents ate porridge which was not too bad a source actually, but I started eating muesli back then and over 40 years later it doesn’t feel like breakfast without it- but carbs have become the enemy. I decided to still eat it but watch the sugar content and add blueberries or similar and high protein yoghurt.
I’m sorry to not really know the answer to your question but certainly protein powder is a way to get some extra relatively easily- I don’t know if the protein powder my 26 year old son uses is dairy based or not.

Suz

(website)

Veteran

Right, I'm sorry -- I mis-read that in your earlier post. My apologies!

And you are so right -- without dairy it is definitely harder. But unsweetened soy milk is workable in recipes (even if you don't like drinking it) and I have had cashew based "cheese" that is actually pretty tasty! It would have some protein, though I don't know how much.

To get enough protein as a vegan definitely takes some planning. I would think some vegan cooking classes or videos or some really good books might be an excellent investment.

Re halibut -- keep in mind, I live in the Pacific Northwest, where we have some of the tastiest halibut in the world! But Atlantic halibut is also really nice. And try Arctic Char. That is also yummy.

The simplest way to cook fish is to put olive oil and lemon juice and some herbs and maybe some veggies (like tomatoes) on it, wrap it in foil, and bake or put in the BBQ. It's easy-peasy. But of course it's also great grilled, pan fried, etc. Fish cooks really quickly, too, so you can have supper on the table in no time.

Anonymous

I'm not vegan, but have been vegetarian 30 + years. I'm on team "eat real food, not too much, mostly plants" and as long as I don't have any chronic conditions, no reason to obsess over it.

ETA-fish definitely isn't vegan!

Angie

(website)

Fashion Stylist

What Suntiger said.

I very strictly do not eat mammals. Stopped 27 years ago and haven't looked back. I do eat fish, chicken, and dairy though - so get plenty of protein that way. Also eat a fair bit of fresh tofu, lots of nuts, and some legumes. We eat vegetarian frequently too. Sometimes vegan.

Like Suz, I live by the coast, so fresh and delicious seafood is easy to get.

Like LJP and Jenni suggested, protein powder is an idea.

Peri, my suggestion is to get some easy recipes for fish, legumes, and tofu. You can ask for them on a separate thread here if you like!

cat2

Veteran

Vegetarian reporting in; I plan our meals, and try to make sure we have protein at every meal. You can scramble tofu, or do peanut toast for breakfast. Lunch is usually a soup or salad with either beans or lentils. Dinner we rotate through recipes from a couple of vegan blogs I follow. You might try a few to see who has easy recipe suggestions.

unfrumped

Veteran

Not a lot to add except that if you are not really trying or needing to be vegan, then do add in eggs, fish ( includes all sorts of seafood!), chicken and can do that in small amounts especially if have at every meal. These are “ high quality “ proteins so the body uses them efficiently. That’s why one person’s 50 g of protein may have different nutritional value than another’s. Similarly, can use these proteins, or beef or pork, in small amounts in your bean dishes, or hard boiled egg in salads, or I’ll use hummus as a sandwich spread with some sliced chicken ( as well as a veggie dip), and so forth . Of course that doesn’t mean you have to have animal- based proteins at every meal— we eat a lot of meals with veggie- only beans and brown rice, or quinoa, or farro, or chickpea pasta. But I can’t give up regular pasta dishes! Lot of good ethnic recipes and spices add variety and lots of flavor. But, you can keep in mind that you’re trying to have your protein throughout the day and not just the “ big hunk” of meat. Which is expensive, as is large portions of fish! I agree that your dietician sounds pretty lame— he/ she should be able to rattle off from memory all sorts of vegetable/ grain items and their protein values and suggest combinations.

In addition to fresh fish and some frozen products, I happen to like sardines! That is a super easy supper or lunch.

I think it’s great to try to get servings of the “ healthiest” fish, but a way to increase fish & seafood intake is to figure out which types you actually LIKE and can get, and which products, stores, “ fresh” vs frozen are the best of type. Because food, like fashion, should be fun, but also delicious! And not like taking medicine to just get in certain things. We love salmon but also cod, and shrimp. And of course treats like scallops.

If you are trying to stay more vegan then experiment with more types of beans, and higher- protein grains. Agai, what’s important is which ones and which recipes you actually look forward to eating!

Runcarla

Veteran

Not vegan, but I have some pesky digestive issues that limit my ability to deal with meat. I love eggs, and they feature in my diet: poached eggs, egg salad, quiche. Seafood is good too, and not just fish - shrimp (hot and cold), clams, muscles, scallops.

Like Jenni NZ I’m a fan of muesli/granola - I like a high nut content - and mix it with a dollop of high protein yogurt. I use nuts and seeds in salads, and sub in almond flour (ground almonds) in some recipes for an extra boost of protein.

Echo

Veteran

I am not currently vegetarian, but I was for about 20 years. Beans and rice are a classic, complete protein, but garbanzo beans (hummus, too), tofu, tempeh, quinoa, mushrooms, broccoli and even potatoes contain protein. Nuts and seeds are a great snack and packed with protein. Things like chia seed and hemp protein powder are also a good means of supplementing.

LJP

Veteran

To answer your questions : it’s mostly salmon done in the airfryer either as a filet or in “burger” form . We eat pickerel in the summer - I can never remember the name it’s know by in the US . Everything is air fried so it doesn’t smell up the house ;). Organika makes vegan protein powder that is great . Easy to find at Costco or on their own website . It’s all I ever use.

Peri

Veteran

Suz, unfrumped, LJP, thanks for the fish advice! Bought some cod today and have decided to try one new variety at a time and learn what I like. I do like salmon but don't want to risk getting tired of it.

Jenni NZ, you are wonderful to have on this board, just thought I'd say!

Suntiger, I'm not trying to actually be vegan or vegetarian, I just thought it might be my best starting place with the other limitations, and then add fish, chicken, eggs to supplement. I think I'm aiming to eat like you, Angie, Runcarla, LJP, unfrumped and Suz describe. And unfrumped, you are right...I thought it was bizarre that the dietician didn't start from here, because I had given her all my information ahead of time.

cat2 and Echo, thanks for the vegetarian advice!

LJP, thanks for the Organika rec, I'll check that one out. I bought Sunwarrior today and it is not awful! Which puts it head of the class compared to the other ones I tried.

Thank you everyone. I think you are all right...time to stop obsessing about numbers and just try to get a little better as I go.

Jules

Veteran

My points have probably already been covered but cooking for a vegetarian household I rely on classic bean/grain combos to help me feel full and not end up with the protein crazies (which do still happen) - minestrone soup, lentils and rice, hummus and pita, chickpea curry with rice or naan bread. I also make a grain and legume salad similar to one sold by Costco here for lunches - no recipe as it's different every week but think quinoa, lentils, finely chopped kale, fresh parsley if I have it, cucumber and peppers with oil and vinegar dressing. Nuts and seeds are also important. I add them to salads, rice and stirfries.
On a good week I make a pot of beans in the instant pot on Sunday with two dishes planned around them. So kidney beans can become minestrone, part of a Mexican meal with rice, or dal makhani with (frozen) naan... Chickpeas will probably go in a composed salad, or on a fresh one (maybe Italian antipasto style), and also be part of a Caribbean style curry with coconut milk and rice. We usually have one tofu meal weekly. Eggs for breakfast or lunch.

Cardiff girl

Veteran

I use a 100% pea protein powder for smoothies etc if you are looking for a vegan protein powder maybe this would suit you?

Sally

Veteran

I was vegan for 2 years. I was quite healthy during that time. I ate a lot of dahl, tofu and beans (kidney beans, refried pinto beans etc), chickpeas, tempeh and nuts and seeds. I also ate a lot of high protein carbs like buckwheat pikelets and chickpea flour foods. Also some soy milk had protein added to it. These days I mainly eat vegetarian with the occasional fish meal, so I have started to eat dairy and eggs. I never had a problem with protein but was a little concerned about my b12. I also can't tell you how I would have gone long term as I went back to vegetarian after 2 years. If I didn't have others to cook for, I would go back to being a vegan, or at least attempt to.

April

Veteran

My sister eats vegan and it is a constant struggle for her to get "enough" protein. Also her iron and B12 have at times fallen so low that she needed an infusion.

Part of the issue was that she did not used to cook, at all. As long as she had some faux-meat nuggets or patties with a bag of salad, she was good. Grab and go was the name of her game.

She now understands that she must spend some time in the kitchen if a vegan diet is going to keep her healthy. Her wife and son are devoted omnivores, which complicates matters.

I taught her the rule that any legume plus any whole grain creates a complete protein; perhaps that has helped as well.

Star

Veteran

I am vegan and have been for over 20 years. I eat lentils a lot. I use them in recipes where one would use minced meat. I make an amazing vegan bolagnaise for spaghetti, lentil burger patties, lentil cottage/shepherds pie, etc. Mostly I just make a big HotchPotch of vegetables of whatever I have. Always onions for flavour, potatoes, carrots, cabbage or green beans, a cupful of frozen yellow corn, and tomato concentrate. In the last year I discovered Asian orange lentils, they are smaller than usual lentils and cook much quicker. I throw in at least half a cup of these in the HotchPotch. They are higher in protein than regular lentils and help thicken the stew. I cannot digest tofu so never have it. You will be surprised that most foods have protein in them; rice, wheat, lots of veggies do to. I cook whole wheat in place of rice sometimes. Recently I saw a Medical Doctor on Youtube saying that getting so much protein is not as necessary as we thought in the past. He did have scientific reasons. I agree, Relax about the numbers. To add, I don't have any vitamin B or iron deficiencies, maybe because of the consumption of so many lentils and whole grains, not sure really. I agree with April. A vegan has to spend time cooking a variety of vegetables.

Dee

Veteran

I went down the vegan route about 8 years ago, and I tell you, I dropped pounds in no time and felt really good but it was challenging, because not eating “anything with a face” was the mantra at that time and it was difficult getting a complete protein. My body doesn’t tolerate beans and legumes very well either, FODMAP issues.
I no longer eat vegan, and just try to eat a balance diet focused primarily on vegetables, some fruit, lean proteins like fish/chicken with limited dairy.
Good luck in your new dietary journey.

ChristelJ

Veteran

It's fun to see how many folks here eat very plant-heavy diets. I am mostly vegetarian but not entirely. I cook fish occasionally but almost no meat. Many of my favorite recipes are vegan, which I do just for the variety and the fun of trying new things. Lentils figure prominently for protein in my house, as do other beans, tofu, eggs, yogurt, and nuts and seeds. I wanted to mention that mung beans, cooked as if they were lentils, are also quite high in protein and very versatile. Another thing I do a lot is make cashew cream from soaked cashews blended in a blender with vegetable broth or water. That makes a great creamy base or sauce for all kinds of recipes, so no dairy is required.

Peri

Veteran

Thank you all for the really good suggestions. I've been experimenting with what I can do and over the past few days I have bumped closer to that above 75g goal. Thing is, I don't feel better doing it. I guess I feel more full but that is translating into feeling heavier, sluggish, less energy. Maybe it's something I have to get used to. But...I'm making it my goal now to quit caring about it so much! One thing I have started to wonder about the RD that kicked off my obsession...she also started the meeting by showing me bunch of pictures of 80 year old body builders. She likely thought it would be inspiring but I've recently realized...hey, I don't want to be a body builder. I'm just wanting to lose 10 pounds and feel better, not go to that extreme. I think we had a misunderstanding of what each other's purpose was.

So, Star...I need to see a video like that. I've seen the protein pushers kind of videos but I've been waiting for someone to call it out for being the newest fad.

April...I'm not quite as bad as your sister, but close. Good thing I'm not trying to be a real vegan because I probably won't put the time in to achieve that.

Jules, Sally, CrystelJ, Dee, Cardiff girl, thanks for the suggestions!

rebekahphoto

Veteran

How frustrating that your dietician wasn't listening to you!

Starting last fall I really began tracking protein intake, aiming for at least 30g per meal. It can be challenging but not impossible without animal protein, (I do eat lots of fish, chicken, eggs and greek yogurt) I do find I have more sustained energy when I have more protein.

The Orgain Organic Vegan protein powder is great, chocolate/vanilla flavor. One serving has 20g protein and is low carb & doesn't have much weird aftertaste. (They also have pre-made shakes-convenient)

One of my fav smoothies:

2 scoop choc protein powder
spinach
blueberries
1 T nut butter
almond milk

https://www.amazon.com/Orgain-....._s_a_1_0?c

I put Vital Proteins collagen powder in my smoothie or coffee. 20g per serving.(not vegan, but there is fish sourced collagen) I eat lots of plants, plus nuts/grains mixed in with salads & yogurts. I am limiting carbs, so I don't eat a ton of beans/grains or breads--both my husband and I like to cook, so it is a bit of "protein math" figuring out how to up it a little, these are some additions we use:

1 oz almonds, 6g
1 C fava beans, 13g
1/2 cup tofu, 10g
1 egg, 6g
1/2 C lentils, 9g
1c Quinoa, 8g

For meals: We love fish! Halibut tacos (grilled fish with lime, salt, cumin) tortilla, cabbage slaw, salsa: sometimes pineapple salsa, or tomatillo green salsa.

Grilled Tofu Steaks or Salmon (sea salt, olive oil) over quinoa +peas, onions + mushrooms. tasty but not too heavy

Peri

Veteran

Rebekahphoto, thanks for all the good ideas. I do have a question if you see this, because you are the only one who has mentioned this thing: I bought the Vital Proteins collagen powder on the RD's suggestion so I have that, and a regular non-dairy protein powder that is not bad. What I don't understand is, am I supposed to be doing both daily? You put that and the Orgain in the same smoothie? Seems like too much at once?

I did get a recommendation for another RD from someone I trust, so I might be trying again.

nancylee

Veteran

Thanks for asking this questions. I'm reading the answers and taking notes as I also don't get enough protein. Not a vegan or vegetarian but don't like eating big pieces of meat either...and beans don't "agree" with me!

Working small pieces of fish or chicken into pasta or salads sometimes works for me.

texstyle

(website)

Veteran

Make sure you get enough iron (women are supposed to get around 18 mg per day I think) and you'll likely get enough protein since a lot of the foods high in iron are high protein foods. Non-meat sources like white beans, kidney beans, lentils, tofu, chickpeas, and nuts should be high in both iron and protein. But you have to eat like 5 or 6 good sized servings of those in a day to get enough.