I've been vegetarian for 33 years. In the last 10 years I added 1x per month salmon, 1x per month tuna. Minimal, But I needed something when peri-menopause set in. Minimal dairy. I love dairy but when I reduced it I found out how much better I feel without it, so i cut back. I eat lots of tofu -- both silken and extra firm. Edamame. Beans beans beans. Veggie burgers. TONS of hummus. Seitan snacks. I adjust my diet for age/ health without violating my values.

I was advised by dieticians that 50 grams of protein per day is fine (I am 5-2, 125 pounds).

I have gotten so creative with cooking I never make the same exact item twice. Including all that hummus.

Anonymous wrote:You have to eat a ton of highly processed foods if you want high protein from a vegan/vegetarian diet. You're gonna get sick of the amount of beans and lentils required to meet those goals. Just add some fish to your diet.

Look at your teeth. Humans evolved to be omnivores, not vegan or vegetarian.

Is it your contention that beans and lentils are highly processed? (Idiot.)

I’m in the same boat, OP.

Unfortunately you just have to literally maximize protein per calorie every single time you eat. You can’t have empty, low-protein carbs if you’re trying to stay within a calorie budget. So no eating rice when you could be eating quinoa, for example. No adding calories which aren’t also adding to your daily protein (or fiber or vitamin etc.) goals.

And lots of soy- I prefer the taste of oat and almond milk but I now exclusively use soy milk just for the additional protein, for example.

I recommend following gigi_goes_vegan on instagram for this. Lots of high protein vegan recipe ideas.

Anonymous wrote:Absolutely, a high-protein vegan diet is definitely possible! If you want to hit your protein target without exceeding your calorie limit, focus on protein-rich plant foods. Things like lentils, chickpeas, tofu, and quinoa are all excellent protein sources, so try adding them to your meals. Also, you can increase your protein intake with vegan protein powders or by adding hemp seeds to your meals. You can find lots of natural foods like mushroom powders online - https://www.znaturalfoods.com/ , which are great for mixing into shakes or meals to increase your protein intake. So yes, reaching 90-100g of protein daily is achievable!

Just this morning I was wondering about vegan protein sources to add to my breakfast and this thread pops back up to the top.

I use protein powder occasionally but don't want to rely on that, so I'm trying to decide what whole food sources would be palatable to me at breakfast.

Absolutely, a high-protein vegan diet is definitely possible! If you want to hit your protein target without exceeding your calorie limit, focus on protein-rich plant foods. Things like lentils, chickpeas, tofu, and quinoa are all excellent protein sources, so try adding them to your meals. Also, you can increase your protein intake with vegan protein powders or by adding hemp seeds to your meals. You can find lots of natural foods like mushroom powders online - https://www.znaturalfoods.com/ , which are great for mixing into shakes or meals to increase your protein intake. So yes, reaching 90-100g of protein daily is achievable!

You have to eat a ton of highly processed foods if you want high protein from a vegan/vegetarian diet. You're gonna get sick of the amount of beans and lentils required to meet those goals. Just add some fish to your diet.

Look at your teeth. Humans evolved to be omnivores, not vegan or vegetarian.

Anonymous wrote:OP here and thanks for all the input. I should have provided more context but didn’t want to get in the weeds. I’m an omnivore but I’ve long considered veganism for environmental reasons. I can’t see how to reconcile veganism with my doctor’s recommendation to get more lean protein and my bones are at risk. I may try to find a middle ground, eating more tofu, beans, quinoa, nuts, whole grains, eggs, and seafood.

If calories are a concern, I found I could eat more, at lower calories and carbs, by focusing on beef, chicken, fish and eggs. Nuts, beans and grains come with a lot of starch and the protein is not as high quality. I'd focus on resolving the health concerns, rebuilding bone and muscle is not that easy as we age, so I'd maximize your chances.

Anonymous wrote:One block of super firm tofu is already 70g protein.

If you aren't super low carb, it's easy to get protein with whole grain cereal/breads.

Animal protein, particularly beef and eggs, are more effective than plant proteins at building muscle and bone. Since OP's doctor has expressed concern about her bones and muscles, and she has been consuming a lot of grains in a plant based diet, seems as though pivoting to an omni diet + strength training might be the swiftest, surest route to avoiding sarcopenia and osteoporosis. Both can be debilitating and greatly impact quality of life. More of the same does not seem to be the solution, her doctor has expressed concern.

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I've never met a healthy vegan. They are either women with eating disorders or people who do vegan for several months and then quit because they are constantly craving animal foods. Not until they've told everyone how great they feel while experiencing 24-7 hunger pangs.

What? I have met hundreds of healthy vegans. They eat high protein foods like beans, tofu, and chia. You can’t beat the vitamins from all colorful fruits and vegetables. Add in complex carbohydrates like brown rice and quinoa and you have low cholesterol, high energy, and little fat around the waist.

I seriously doubt you’ve met hundreds of healthy vegans. All this sounds great in theory, but in practice most people don’t eat the way they should for optimal health. It takes enormous effort and there are many vegans who have reasons for veganism that are not grounded in good health.

And non vegans are magically great at healthy diets? Come on. I am not a vegan, but I can see bad logic when it's right in front of me.

You don’t get it. Few people optimize their health - omnivores or vegans. That’s the point.