WHEY

Anonymous wrote:

Anonymous wrote:Tofu and tempeh - cube and air fry to make a nice snack
Soybeans - steamed or crunchy roasted (you can find both in single portion bags)
Peas
Soy milk
Butlers soy curls - my favorite way to eat is in bbq sauce glaze mmm
Seitan
Tofurky deli slices on a sandwich
Just Egg (vegan) scrambled or omelet

Yours truly,
Plant based dietician

Now do non-soy based protein (except for peas all your suggestions are soy based). Some can’t do soy.

Actually, tempeh, seitan, just egg are not soy. But to add- beans, quinoa and other whole grains (barley, farro, etc)

Anonymous wrote:

Anonymous wrote:What number are you trying to get to OP? I think shakes and powders are going to be necessary above a certain level…

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.

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.

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 wrote:Tofu and tempeh - cube and air fry to make a nice snack
Soybeans - steamed or crunchy roasted (you can find both in single portion bags)
Peas
Soy milk
Butlers soy curls - my favorite way to eat is in bbq sauce glaze mmm
Seitan
Tofurky deli slices on a sandwich
Just Egg (vegan) scrambled or omelet

Yours truly,
Plant based dietician

Now do non-soy based protein (except for peas all your suggestions are soy based). Some can’t do soy.

Anonymous wrote: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.

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 wrote:I like white bean salad: white beans with chopped onion, cucumber, parsley, lemon and olive oil dressing; you can add cherry tomatoes, feta cheese, black olives. Sometimes I serve it over lettuce.

Or make a white bean dip with white beans, olive oil, lemon juice, a touch of water, garlic, salt and pepper whipped up in a food processor. Eat with veggies.

That sounds delicious, thank you!

Anonymous wrote:What number are you trying to get to OP? I think shakes and powders are going to be necessary above a certain level…

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 wrote:

Anonymous wrote:Tofu and tempeh - cube and air fry to make a nice snack
Soybeans - steamed or crunchy roasted (you can find both in single portion bags)
Peas
Soy milk
Butlers soy curls - my favorite way to eat is in bbq sauce glaze mmm
Seitan
Tofurky deli slices on a sandwich
Just Egg (vegan) scrambled or omelet

Yours truly,
Plant based dietician

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.

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.

Oh and plenty of fiber too. That’s what makes you feel full.

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 wrote:Tofu and tempeh - cube and air fry to make a nice snack
Soybeans - steamed or crunchy roasted (you can find both in single portion bags)
Peas
Soy milk
Butlers soy curls - my favorite way to eat is in bbq sauce glaze mmm
Seitan
Tofurky deli slices on a sandwich
Just Egg (vegan) scrambled or omelet

Yours truly,
Plant based dietician

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 wrote:

Anonymous wrote:

Anonymous wrote:Why are you cutting carbs? Are you diabetic?

DP here. Are you serious? Cutting carbs works wonders for weight loss. I don't pay attention to calories at all. I only look at carbs.

Cool good luck with keeping that weight off or pooping.

I’ve kept it off for years so, thanks.

Beans, lentils, peas and quinoa all have lots of carbs. (PS - your body needs good carbs).

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.