Vegetarians and high protein diet....

[winsomehill]

I would like to hear about other vegetarians who eat high protein diets. I'm reconsidering the Leanness Lifestyle thing or Body for Life and would like to hear if there are some vegetarians who these programs have worked for. Or your own version that encompasses high protein. I don't eat fish, fowl, eggs, or your basic red meat. So, this limits me somewhat. In BFL they count beans as a carb, so the only protein that really counted was cottage cheese. Tofu also was considered a carb, and all the faux meats out there are made with wheat gluten....Carb! So, you can see how it became very difficult for me. But, maybe it's possible. What are your experiences?
Thanks,
Heather

 

[clareMc]

Count beans as a protein and fibre and iron source, not carbs.

I eat loads of lentils. They are my staple protein.

Yoiur best bet really is to invest in a book on vegetarian and vegan eating to find out which are the best sources. And also you will have to do more preparation in order t oget a balanced diet with a greater leaning towards veganism.

I also eat one protein bar per day, with between 15 - 26 grams protein. That makes it a little easier.

Clare

 

[Mckmain]

First off I do agree with Clare...beans are protein and you should check out some vegan/vegetarian books for help. Kathyrn has some good choices and I am sure she will see this post and let you know. I will recommend a good site www.vegsource.com plenty of forums to ask about any question you could come up with. I will give one book recommendation "Mad Cowboy" by Howard Lymen. A quick and very interesting read about a cattle rancher turned vegan.

2nd, what are you considering "High" protein? I typically eat about higher than the normal for an average woman which I believe is around 55-60 grams a day. I'd say I get between 55-70 grams a day. I have one protein bar like Clare, usually a Genisoy bar. As a Vegan my main source of protein is Tofu. I have grown to LOVE this stuff! So the Tofu I eat has 2g of carbs and 7g of protein per 2.8 oz serving...I have no idea why BFL would consider Tofu a carb??? I also eat other sources of protein like tempeh, any kind of beans and seitan when I can find it. I have been vegetarian/mostly vegan for about 18 months now. I have never felt better. I got great results working out without eating a high protein diet too...and at 46 that works for me......Carole

 

[JAFitMama]

Carole-
1. What is seitan?
2. What brand of tofu do you use?
3. What are your fanvorite or most common ways to prepare it (tofu)?

Judy
"Likes2bfit" since 1999

 

[Mckmain]

Hi Judy...seitan is made from wheat gluten and is quite high in protein and low in fat. I like it alot but it seems hard to find here. I find it one store and then the next day they don't carry it! The last time I got some I used it just like beef in a stroganoff recipe and it was great!

I use a few different types of Tofu. I get these baked tofu sticks which are seasoned and sometimes for lunch I have one along with whatever else I eat.

A Tofu recipe I have used alot is sauteing onion, red bell pepper, green bel pepper in olive oil for about 5 min. Then I add a pkg of Extra Firm Tofu, grated, 1/4 tsp of turmeric and salt and pepper to taste. I eat it with a little salsa or even in a tortilla wrap...The brand I normally use is Azumaya.......Carole

 

[kathryn]

Tempeh is a good source of protein. It's a whole soy food.

I don't know why BFL counts tofu as a carb, it is basically protein and fat (the label on my tub of tofu says: 4 gm fat, 2 gm carbs--of which one is fiber--8 gm. protein...how does that NOT count as a protein?). While many beans might count as carbs, soy is definitely protein. Lentils are also high in protein.

Wheat itself is a carb, but the gluten is all protein (seitan, which is made from wheat gluten, take the japanese name for "pure protein").

If you include some of these high-protein sources everyday:
tempeh (and other soy)
seitan
protein powders (made from soy, rice or pea protein---yes, rice and peas are considered carbs when eaten "as-is," but the protein powders extract the protein part, so they are protein foods).

I personally don't do "high protein," but just want to assure you it's doable if that's what you're looking for.

 

[kathryn]

>Hi Judy...seitan is made from wheat gluten and is quite high
>in protein and low in fat. I like it alot but it seems hard to
>find here.

Seitan is also very easy (though a bit time consuming) to make (and the home-made version costs a lot less than the ready made stuff).

Take 8 cups flour (1/2 unbleached white or whole wheat, 1/2 gluten flour) and add 2-3 cups water to have a smooth dough ball. Knead 10-15 miutes until you have a stiff dough (it should spring back when poked). Then let it sit covered in water for an hour, then knead it under water and keep kneeding and rinsing to get out all the starch (the carb part). Let it rest again, and repeat the kneading under water. You'll know it's done when the water remains clear, and the doung is very stretchy and holds together (you'll have about 4 cups of it).

In a pot of broth (traditionally made from water, tamari/soy sauce, ginger, kombu seaweed) simmer (don't boil) the seitan in chunks for about an hour.
(If you boil, it will puff up. Simmering keeps it dense and "meaty").

I made chili with this once, and one of my guests kept trying to convince me I'd put meat in it!!


For tofu: use the water-packed style for sautéing, scrambled tofu, crumbled tofu in place of ricotta cheese in lasagna,etc. Use the aseptically packaged (Mori-Nu) tofu for blending into a creamy texture for puddings, dips, soup base. I think a lot of people who "don't like tofu" choose the wrong kind (usually the aseptically packaged stuff) for their recipes. The aseptic stuff doesn't make nice firm stir fries, and has more the texture of cooked egg whites when cooked that way.