OP here, I don't eat very much soy, but I found the suggestions helpful. Yes, a few people provided soy suggestions, but the majority were not. Thank you everyone!

This was brought up before, but so many of these are so based.

What about people who can’t eat a lot of soy?

Is a vegetarian diet a poor choice for those who can only consume minimal soy?

I frequently just dump a package of tofu in a nonstick pan, add a few tablespoons of oil, and let cook for 10 to 15 minutes during every 5 minutes or so. Turn it off, add some soy sauce and whatever other flavoring you want. Takes about 2 minutes total hands on time.

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.