Easy sources of protein for vegetarian

[Anonymous]

Cottage cheese has lots of protein. Lentils cook very quickly and are very versatile. I like Lebanese lentil soup and a cold lentil salad with parsley, lemon, olive oil and red onions.

Vegetarian refried beans are good a lot of ways- quesadillas, on nachos, in a burrito.

I usually stir fry tofu in a sauce I make with two parts soy sauce, one part sesame oil, ginger garlic paste, red pepper flakes and corn starch. I add all kinds of veggies too- green beans, kale, peppers, broccoli, carrots, snap peas.

I also make a quick miso soup with firm tofu cubes and I add spinach, edamame, carrot ribbons and udon noodles and green onions on top. A whole meal that comes together in 20 minutes.

[Anonymous]

There’s a Russian cheese pancake called Sirniki that is oretty high protein. Russians eat it with jam. My kids will sometimes eat it for dinner.

The cottage cheese oat pancakes are also great.

I’ve heard of people putting silken tofu in smoothies but haven’t actually tried that.

[Anonymous]

Eat rice with the beans and lentils and add extra veggies too to help you fill.

For fast I have oatmeal with ground flax and cinnamon, and bananas.
Add peanut butter or milk/soy milk or Greek yogurt if I feel like it (protein).

Try Ezekiel sprouted grain bread lots of protein.

Do you eat eggs or fish? I do but not other meats. That might help you.

For feeling full I love eating soups! Especially with cabbage/greens and lentils.

[Anonymous]

I had to stop eating eggs for breakfast most mornings, and I found eating a very high fiber cereal (all bran buds) with a higher protein milk (fair life) helps keep me full for a long time. Or at least if I feel hungry, it’s just a bit of hunger versus “I need food now” type of hunger. There was an “adjustment period” to get used to all the fiber all at once. But after a week or two, I now crave it. I often mix in a little bit of another cereal to change the texture a bit.

[Anonymous]

One of my favorite high fiber and protein meals is a can of Goya vegan black refried beans dressed with garlic cumin a bit of cayenne - and sautéed onion if I’ve got extra minutes - served with either corn chips or corn tortillas plus salsa and sometimes I stuff it into halved sweet peppers and roast them and that is extra delicious with some sour cream and yum!

[Anonymous]

Peanut butter.

[Anonymous]

Not OP, but Wow some great ideas here!

[Anonymous]

Beans and more beans

[Anonymous]

Keep in mind that when using legumes you should combine them with grain. The reason is generally grains tend to be low in lysine, but combining them with legumes you maximize the complete protein. (I was a farm girl and one of my jobs was working out the combinations of soybean meal and grain--barley or corn usually--when grinding and mixing feed for hogs). That's the idea behind putting beans on a tortilla.

Growing up in meat-and-potato country (growing up in an area with a lot of Scandinavian ancestry, rice was something you put cinnamon and butter on) I never heard of eating beans and rice as a kid. But I'll make a batch of that every few weeks--some kind of beans, rice, onion, garlic, cumin, some cayenne, peppers, and random other vegetables from the fridge.

I also like to make a salad recipe I found labeled as Mediterranean. It's rice (brown or white) and lentils, diced carrots and celery (I steam them for awhile to make them more tender and that sweetens them a bit), onion, garlic, olive oil, apple cider vinegar (I add a little sugar as well), thyme, and once again maybe some other random vegetables. It's great cold or warm, keeps for days, and both comforting and refreshing.

[Anonymous]

If you’re hungry all the time, I’d either up the amount of whole grain, or fruits & veg, depending on whether you need more or less calories. Fiber is what makes you feel full, not protein.

[Anonymous]

OP, protein does not fill you up. Foods that take up a lot of volume in your stomach fill you up. You need to eat foods rich in fiber. These include healthy carbs like legumes, rolled oats, and sweet potatoes as well as green vegetables.

[Anonymous]

I’ve been eating orange pepper halves filled with hummus and quinoa, topped with arugula. Added some marinated tofu with it last night and it was amazing. TJ’s steamed lentils also go well.

I crave protein, too, but can no longer tolerate eggs or dairy. When I eat meals like the above, I find that the cravings pass and I felt great. I’m guessing it has something to do with food combinations, but don’t really know enough about how that works to make any claim —i just how foods make me feel.

My other favorite is a bowl of beans and brown rice with kale and avocado, topped with cashew cream and siracha. When all else fails, a spoonful of peanut butter and a glass of soy milk hit the spot!

[Anonymous]

Anonymous wrote:OP, protein does not fill you up. Foods that take up a lot of volume in your stomach fill you up. You need to eat foods rich in fiber. These include healthy carbs like legumes, rolled oats, and sweet potatoes as well as green vegetables.

You get an F for your knowledge of nutrition. Protein is one of the highest foods for satiety, and it keeps you feeling full longer. It's not that you literally need to fill your stomach with food.

[Anonymous]

Don’t forgot about good old protein powder shakes!

[Anonymous]

my standard breakfast is lightly blended peas with some ricotta, lemon juice and various seasonings (salt, pepper, chili oil, garlic, harissa...you can mix it up)