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How to Meet Your Protein Needs without Meat

A Guide to Vegetarian Protein Sources


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.
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 (
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.
9/14/2013 6:29:20 AM

Soy should be avoided for anyone with a thyroid issue! It really messes it up. Also, soy milk for infants can have bad long term side effects.

Jane on Guam
9/14/2013 4:42:41 AM

Soy is not healthy. Fermented forms like miso and tempeh are okay on occasion, but soy should be avoided otherwise (tofu, edamame, those fake meat concoctions, soy milk, soybean oil, etc). There are multiple reasons, from the phytoestrogens to the fact that almost all soy is genetically modified.
Also, dairy is more nutrient dense when it is full fat, and preferably raw. Consuming low fat dairy is not doing your body good
9/8/2013 12:53:08 AM

this is great to know I don't have to have meat to get enough or all the protein I need. I always thought I need at least chicken. But I really want to have at least some fish. I have to get back to this article and read some more. what other grains I would like to know .
My husband likes very much that we can eat only vegies and get complete nutrition.
I am really surprised I can nourish my body without meats and live a very healthy life.
9/7/2013 10:28:38 AM

GMALUCKY13's SparkPage
A very helpful article!
8/28/2013 6:58:52 AM

LEANMEAN2's SparkPage
good info. Thanks
8/24/2013 12:58:50 PM

1REDJEWEL's SparkPage
This is a very informative site. give guides forhow much protein you need in a day, also if you are an athelet,unwell(cold etc), pregnant and /or breast feeding, how to calculate for your weight.. It also give a list of vegetarian/vegan protein sources andhow many grams they contain per serving.
8/24/2013 12:33:06 PM

NORA0099's SparkPage
Sarah, I love the graphic showing the item and each amount! I'm glad you included hemp seeds. Chia seeds and ground flax seeds are also great. And, dark, leafy vegetables and many other vegetable and fruits have protein too! The meat and dairy industry doesn't want you to think that though.
8/24/2013 12:09:09 PM

SANDALWOOD108's SparkPage
Peanuts are a legume.
8/5/2013 9:34:14 AM

DELLMEL's SparkPage
Great article. Thank you.
7/5/2013 1:14:54 PM

Try "neat" -
6/29/2013 9:51:07 AM

Chef Meg's latest recipe of Herbed Bulgar and Lentil Salad was greatly received last night at a potluck! Great way to add fiber and protein. I love sneaking lentils into casseroles and soups. I cook them up, freeze them on a cookie sheet in the freezer, then break them up and put them in a plastic bag for when I find a recipe to sneak them into!

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