Solid Vegetarian Foods (Protein) HELP!

[underworldmagic]

Hi,

Im looking for some ideas of solid vegetarian foods (rich in protein) which i can use in my diet.

Im currently consuming Soya (in different varieties), lentils, nuts - what else can i eat on a daily basis which is equivelent to meat?

Thanks.

[inheritmylife]

Legumes + seeds
Legumes + nuts
Legumes + grains

Those combinations of carbs will give you a complete protein. If you're lacto-ovo veg, eggs and dairy are great sources.

[underworldmagic]

Thanks, I a 'veg' who doesnt eat egg.

[jfalco]

Look up complimentary proteins. Most vegetable protein sources are incomplete proteins, vs meat which contains complete proteins. By combining complimentary proteins you can create complete proteins. Some examples are brown rice with beans and dairy (i know you don't eat it, but it was on the top of my head) with peanuts.

Soy is the only plant based complete protein. The soy protein from tempeh has greater bioavailability than from tofu so you might try that. I think it tastes better too.

One thing that you will notice trying to bulk vegetarian is eating will feel like grazing. You have to eat a giant pile of beans and rice to get the protein from a 6 oz. piece of fish. Last year I did a vegetarian bulk, but I did use eggs and dairy. I was able to put on 20 lbs in 3 mounths not on cycle w/o increasing my BF. It is going to be a lot tougher for you w/o dairy and eggs, but it can be done. You just have to do the reasearch and spend a lot of time planning your diet. You should check out the book "Recipes for a Small Planet", it is a great source of information on a healthy vegetarian diet.

[underworldmagic]

Look up complimentary proteins. Most vegetable protein sources are incomplete proteins, vs meat which contains complete proteins. By combining complimentary proteins you can create complete proteins. Some examples are brown rice with beans and dairy (i know you don't eat it, but it was on the top of my head) with peanuts.

Soy is the only plant based complete protein. The soy protein from tempeh has greater bioavailability than from tofu so you might try that. I think it tastes better too.

One thing that you will notice trying to bulk vegetarian is eating will feel like grazing. You have to eat a giant pile of beans and rice to get the protein from a 6 oz. piece of fish. Last year I did a vegetarian bulk, but I did use eggs and dairy. I was able to put on 20 lbs in 3 mounths not on cycle w/o increasing my BF. It is going to be a lot tougher for you w/o dairy and eggs, but it can be done. You just have to do the reasearch and spend a lot of time planning your diet. You should check out the book "Recipes for a Small Planet", it is a great source of information on a healthy vegetarian diet.

Thanks so much for the advice mate, i really appreciate it, and i'll be looking up the book you referenced.

Thanks.

[A7X]

my personal favorite is beef chicken fish

[Failure]

I was vegetarian for 12 years. During that time I would eat Tofu, Wheat Gluten, Seitan, Edamame, Eggs, all kinds of Legumes, and Nuts.

My favorite was Wheat Gluten and Boca Burgers. A vegetarian restaurant near me used to make a Vegan Ranch salad dressing with silken Tofu that was amazing.

[elpropiotorvic]

Soy.. Gluten ... Whey ... Dairy... And I started eating only fish because it became very hard

[Damienm05]

Quinoa is a complete protein.