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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


10/18/2009 8:45:58 PM

What I find endlessly amusing is that no one is EVER concerned about nutritional content till you mention that you're a vegetarian or.. (gasp) a vegan. Then all of a sudden everyone is a nutritionist. BUT, the only thing they're concerned about is if you, as a vegan, get enough protein. Most often, my response is, "Did you?". I ask if they've gotten enough vitamin A? The point is, that there are so many nutrients out there that no one ever asks themselves about, till you come out of the vegetarian closet. So far, not one person who as asked me how I get my protein has had any clue as to how well they've balanced their nutritional scale. Funny.
10/11/2009 11:41:32 AM

JBCDJM's SparkPage
Can you research and write an article on the protein and fat content of nuts and seeds that have been sprouted? They are much easier to digest when you soak and rinse them to remove the enzyme inhibitors.
10/4/2009 10:46:28 AM

NELLIEC's SparkPage
What about corn, beans, and rice. You didn't say that if you eat any two of them, you get a complete protein meal!
10/1/2009 8:55:10 PM

KARENK63's SparkPage
My husband is always trying out vegetarian recipes to appease our daughter, which taste good but are the "anti-food" for me-- tons of pasta carbs and very little protein, which is a nightmare for my hypoglycemia. One recipe had 11g of protein and 66g of carbs!

I'd love to make split pea/lentil soup for the family, but I'm still in dieting mode and I have no idea how to judge the calories involved.

The most valuable information here-- a real shocker-- was the difference in egg-whites vs. whole eggs. I'd always assumed most of the protein was in the yolk, but it's just the opposite-- most of it's in the whites! If it weren't so wasteful, I'd try living off of those-- lots of protein, no real cholesterol, and not many calories. No wonder Hollywood types swear by egg-white omelets!
9/21/2009 9:54:14 AM

I find this article to be very informative and a great reminder that we do not have to always eat meat or soy to meet our requirement for protein.
9/14/2009 10:16:23 AM

MerryLiza - Moosewood Cookbooks offer tons of wonderful recipes for cooking with different grains. And, you can also just use your imagination - if a recipe calls for rice, substitute millet or quinoa for the rice. I make a wonderful millet stuffed pepper recipe. Instead of meat, I use corn and instead of rice, I use millet. I have been vegetarian for almost 16 years and I have never worried about my protein intake and never had any issues. I highly recommend Moosewood cookbooks though - especially the lowfat one for the grain recipes. Good luck!
9/14/2009 1:54:26 AM

I would love to try some of the different grains, but don't have recipes for them.
For instance. I am not supposed to eat bread, potatoes, rice or pasta, nor am I supposed to have any dairy products - Alergies and Diabeties. When I remove these items from my diet my blood sugars remain constanat without medicine.
Unfortunately I am not sure how to use Spelt, or any other flours to make things I can eat and I am not sure whether they would affect me the same way that wheat does. Has anyone got any ideas?
9/9/2009 3:56:56 PM

Thanks, MARASCA. I fixed that typo!
8/30/2009 10:18:12 PM

MARASCA's SparkPage
There's a typo in the section about dairy. It says: Fat-free cottage cheese, 1 oz 31 g protein, 160 calories, 1 g fat. Pretty sure that should be per cup, not oz.
8/28/2009 11:05:55 PM

CAROLJ35's SparkPage
Very useful info since I find myself leaning more and more towards the vegetarian ways. Sometimes I forget to eat meat and don't miss it.
8/24/2009 2:19:06 AM

HOBOCHAN's SparkPage
Try Spectrum brand canola-based mayonnaise, in full fat or light. I've only had the light, but it tastes exactly like Hellmann's brand, and is vegan.
7/8/2009 4:01:17 PM

LISATHEVEGAN - soy DOES contribute to cancer and diabetes. Here's another book you can read in addition to the previous poster's book:

The Whole Soy Story by Kaayla T. Daniel (

Also, if you want a quick overview of the Myths and Truths About Soy, go to this link:

Soy grown and processed in North America is about as bad for you as it gets. Traditionally fermented Asian soy (tempeh, natto, miso) is not bad for you in very moderate amounts.
6/27/2009 1:52:34 PM

*AMBER512's SparkPage
LISATHEVEGAN ~ you can read about the bad effects of soy in "The Unhealthy Truth: How Our Food Is Making Us Sick And What We Can Do About It"

If I liked meat, I would prefer it over eating soy as well. But instead I stay away from both soy and meat. beans and low-fat cheese for me!
2/24/2009 8:27:06 PM

OAKWOOD4's SparkPage
The link is "Eating Protein Without Meat "on Spark People
2/24/2009 8:14:47 PM

OAKWOOD4's SparkPage
Since I love cheese, getting protein is easier, Cottage Cheese, Sargento Reduced Fat Colby-Jack Sticks(33%less fat-25% fewer calories) 60 calories per stick, also yogurt w/
fruit has protein & some have o% fat, also Publix Supermarket Deli has fresh ground Peanut Butter, from roasted peanuts that they roast themselves, loaded with protein &
the good oil is included, Hummas made from beans, that you put on crackers or Pita Bread, comes in different flavors & naturaly had protein from the beans, some people use it in place of mayonaise as a spread on sandwiches w/ oven roasted, mesquite,
& smoked Turkey slices or shaved is 97% fat free,made by Oscar Mayer, & so is their
ham slices in the refrigerated sandwich meats, low in calories if you like meat, but the rest is vegetarian.

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