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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources

113 Comments


ETHELMERZ
7/18/2015 6:19:57 AM

It's a change of pace to eat these foods, but that's all, not any better or quicker for weight loss if you don't watch the portion size, as far as weight loss, don't be fooled. You will still lose weight, and GMO free or not, makes no difference in weight loss, either.
6/24/2015 4:09:15 PM

MYWALK2FITNESS's SparkPage
Plant based protein in my opinion is the best source of protein! You'll be amazed how better you will feel and how fast your weight comes off! You feel leaner, have more energy and overall you feel so much better and you can eat a lot more too! :)
6/24/2015 11:34:12 AM

KASEYCOFF's SparkPage
Absolutely fantastic article - clear, informative, so thorough. Thank you for posting this. I will bookmark it so I can continue to refer to it.
BETHSNOW61
6/21/2015 9:39:28 PM

I love meatless meals, great proteins...but; for someone that is watching their fat grams (15 grams per day) and sodium ( no more than 1500 mg per day) nuts are so high in fat and even rinsing beans I know the sodium is higher than I need. I've made beans from dry lots but you have to use that " P" word ( plan) , can elude me at times. I eat a ton of egg whites and fish and chicken. I add rinsed black bean and chickpeas to venison/turkey meatloaf. I'd love some recipes with low...LOW fat and sodium...PLEASE!
HENRY123G4
1/17/2015 10:08:39 AM

This was very interesting and useful. I was shocked to see that almonds contain more fat than Cashews. I was always told to stay clear of Cashews. I'm not a fan of giving meat up completely, I love a grilled steak every Sunday evening, but I do want to give it up for the rest of the week. Thanks !
1/10/2015 10:23:16 PM

LIRIT331's SparkPage
I know it's generally eaten as if it were a grain, but quinoa is technically a seed.
AMYBELANGE
12/29/2014 8:57:53 PM

Really good information. I am going to have to work on this a bit, but may have to stick with keeping a small amount of meat in my diet. My challenge is that I try to limit grains insomuch as possible, and I avoid cheese, milk, etc. (I do like Greek yogurt!)

I do like egg whites, and this tends to be my "go to" aside from periodic salmon and "Ostrim" sticks that I keep in my car for quick protein snacks after workouts.

I have some work to do here...

Thanks for sharing.
ABXCHANGE
11/24/2014 2:43:27 PM

Peanuts should be listed under legumes. They are not a true nut.
9/15/2014 2:10:00 PM

WOLFRUNNERONE's SparkPage
Great article except for the soy - soy is really bad for people with thyroid issues as well as Cancer patients . And the Veggies consumed need to be GMO free !
ETHELMERZ
8/28/2014 1:36:01 PM

Every vegetarian I know, (over 20 people) eat one hamburger every week, and they feel a lot better by doing that....................
GEANA53
11/4/2013 7:45:46 AM

Wow, interesting comments. Good article.
9/21/2013 7:38:24 AM

LEANMEAN2's SparkPage
I love frozen yogurt.
9/16/2013 10:22:39 AM

SOFT_VAL67's SparkPage
i eat alot of dannon greek yogurt. it has 15 grams of protein per container.
during the height of my weight loss program, i was eating two containers per day, along with a pure protein, whey, protein shake at least once per day, cottage cheese and alot of whole grains and beans.
i lost 71 lbs doing this over the course of 6 months.
MAGIGIRL
9/15/2013 1:08:01 AM

Going vegetarian only works IF you have the correct body chemistry for it. I can eat properly mixed vegetable proteins but I would but would be on deaths door with in a week or 2 if I don't eat some meat nearly everyday. I like beans and other veggies and
eat them daily. I don't eat eggs unless mixed into something. Dairy is best avoided but I do like cheese. I am well aware of how to mix food to make complete protiens.

Contrary to popular opinion amongst vegetarian and vegans,who think we don't need meat because our stomachs are not as acid as carnivores who swallow food with out really chewing. In humans, digestion starts with chewing and mixing in your saliva which contain enzymes to begin breaking down your food. You finish digesting in the stomach with some acid and other enzymes. Most people can digest meat with some acid and enzymes present in your body.

A great food plan for on person can be poison for another.
9/14/2013 7:10:05 PM

RHOADAN's SparkPage
First of Fat-Fighter8 lists eight essential amino acids. The usual culprits list nine (http://www.nlm.nih.gov/medlineplus/ency/a
rticle/002222.htm). Missing from Fat-Fighter8's list is histidine. I've seen at least one claim that there are eight essential amino acids, but that source (I no longer remember where I saw it) explicitly stated that methionine is not as critical as commonly thought rather than blithely listing eight and apparently not noticing that one was missing. I also have to love this opening sentence on the page FF8 linked to: "Protein is a chain of different amino acids." No, protein is a generic term for certain structural components of a living organism. A singular protein, please note the article "a," is a chain of assorted amino acids, but there's lots of different proteins, each serving a different function.

It should be noted that since proteins are necessary structural components of organisms, in addition to various other functions, all whole foods contain some protein. It's just that some foods have higher concentrations than others. Flowering plants tend to put the highest protein concentrations in their seeds (nuts, legumes, and grains are all seeds) to provide structural components necessary to the development of the next generation. The protein in eggs serves the same function for oviparous animals.

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