Vegetarian high protein, low carb diet
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Anonymous
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I eat meat free about 5 days a week and was tracking my food for a year. It was incredibly hard to hit protein goals on the days I didn't eat meat. Even eating tons of beans, lentils, eggs, adding tofu and nuts to salads, etc.
It's really hard. Icelandic yogurt has more protein than greek yogurt. That was the only thing I really learned. |
Anonymous
| Beans, lentils, peas and quinoa all have lots of carbs. (PS - your body needs good carbs). |
Anonymous
I’ve kept it off for years so, thanks. |
Anonymous
OP, it will really depend on your protein goals. If you aim for 100g/day or more, you’ll never hit it on these items. I love many of them, by the way! I know that many informed minds say that sort of a protein goals is too high and unecessary, but I find if I am trying to lose weight, I need to hit at least 100g/day or I don’t feel full and start to crave empty calories snacks. |
Anonymous
| Why do you need high protein unless you’re an athlete? Lower the carbs and eat healthy fats and proteins. Skip protein shakes. They usually have a lot of sugar. |
Anonymous
| Oh and plenty of fiber too. That’s what makes you feel full. |
Anonymous
I mean it depends on how big you are. In general a healthy range is .8 - 1.6 g/kg with that upper range being for people with a large amount of physical activity. So I'm 130lb woman and 100g would be over my recommended intake even at the highest activity levels. People are obsessing over protein and the reality is stats don't really show most people aren't getting enough protein and many are consuming too much. https://hsph.harvard.edu/news/protein-is-important-but-were-eating-too-much-experts-say/ However most Americans aren't getting enough fiber: https://nutrition.org/most-americans-are-not-getting-enough-fiber-in-our-diets/ There's a strong evidence that increased fiber intake lowers mortality risk significantly. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-023-00883-4 So guys, fiber, seriously. |
Anonymous
OP here. My doctor suggested 80-100 grams a day. It seems impossible!! I met with a dietitian but she's not a chef, she can give me general ideas, but I'm not finding it particularly helpful. |
Anonymous
That sounds delicious, thank you! |
Anonymous
I am nearing menopause, I'm exercising and lifting weights, along with decreased calories. My dietitian said I need to have some protein after every time I workout or lift weights, for one thing. |
Anonymous
Now do non-soy based protein (except for peas all your suggestions are soy based). Some can’t do soy. |
Anonymous
| I would cut out all grains and not worry so much about carbs. A good veg diet will incorporate all the wonderful plant carbs. |
Anonymous
80-100 is not super high. Breakfast - 6 oz nonfat Greek yogurt is 18g protein and 100 cal. Add a tablespoon or two of hemp/flax for a couple more grams. Lunch - salad w/ 1c beans is 15g protein for the beans alone. See also lentils, tofu. Add a half cup of quinoa and you are at 20g. Snacks - string cheese and nuts. 12g. Or soy milk smoothie with handful of oats. Or edamame. Dinner - Lentil soup - 20g That’s 85g without counting other ingredients you could add to each meal. |
Anonymous
Actually, tempeh, seitan, just egg are not soy. But to add- beans, quinoa and other whole grains (barley, farro, etc) |
Anonymous
| WHEY |