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Hi, I'm actively planning on going vegan or vegetarian.
Where do you get your everyday protein? I've read something about "protein shakes" has anybody tried them already? Help!
 

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As a vegan I just get it from whatever I happen to be eating. I get a lot from grains/lentils, some from nuts, sometimes beans. Kinda changes depending on what I feel like.

I followed my diet for a while and found I got more than enough most days so I never worry about it.

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If you're worried try putting what you eat into something like cronometer. It will break down your protein into what you really should be tracking anyways. Just as a heads up though cronometer tends to overestimate what you need protein wise.
 

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Impeach the gangster
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Two of my favorites are spinach and broccoli. They have as much or more protein as beef. The cattlemen would have you believe only red meat can provide protein, but that's pure propaganda and blatantly false. Protein has become the subject of mythology.
 

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most things have protein in, but I pop a lysine pill, just in case I don't eat any beans, peanut butter etc.
 

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No flesh since 99'
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What is it this notion "all vegetarian/vegans are deficient in protein"! It's not just you, it seems to be an insidious untruth that soooo many people buy into. Pretty much all real food has protein in it, and you don't need nearly as much as the meat-pushers over at the FDA would like you to believe you do either. Unless your an athlete, protein shakes are wholly unnecessary, expensive, and depending on what they're made of, arguably not good for you. Eat a HEALTHY vegetarian or vegan diet that does not include much or any highly processed foods and you'll have your nutritional bases covered. It's the processed/prepackaged/canned foods that get you because they fill you up and aren't very healthy. You can eat 10 soy burgers a day and be perfectly overloaded on protein and deficient in just about everything else. I guess what I'm trying to say, is eat a balanced diet and learn to cook from scratch!
 

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I track my calories and protien intake on Myfitnesspal (free).

I dont have the healthiest diet in the world, but I am happy with what I eat. I do not buy bars or powders. ( i cant afford them anyway)

I get the WHO recommended amount of protien and then some from- peas,beans,seeds/nut butter,bread,pasta,dairy products,rice,produce,boca burgers,and occasional eggs.

FWIW- I am 5'4 and 118lbs. The WHO recommends 46 grams of protien a day for a woman my size, and I find it super easy to meet and exceed that.
 

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Check out a book on nutrition from your local library, or look around myplate.gov for advice on a balanced vegetarian diet. Its easier than you might think!
 

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Beginner's Mind
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"ecause Americans consume so much protein, and there is plenty in foods from both plant and animal sources, and there is no evidence of protein deficiency in the U.S. population, protein is a non-issue. Why make it into one? The only reason for doing so is marketing. Protein used as a marketing tool is about marketing, not health. The advantage for marketing purposes of protein over fat or carbohydrates is that it's a positive message, not negative. Marketers don't have to do anything other than mention protein to make people think it's a health food."

~ Marion Nestle, Ph.D, MPH, Paulette Goddard Professor of Nutrition, Food Studies, and Public Health at New York University (https://twitter.com/marionnestle)


-- http://www.huffingtonpost.com/2014/06/12/eating-too-much-protein_n_5481307.html
(Signs You're Eating Too Much Protein)
 
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Ahhh protein.....


If you're looking to go veg, but you're worried about getting all the nutrients you need, then maybe have a look at this-

http://www.vrg.org/nutshell/MyVeganPlate.pdf

It's vegan, but vegetarians are allowed to use it too :p I used it as a starting point when I first went vegetarian. I'd also recommend the book Becoming Vegetarian (if you have plans to go vegan after going veg, then the book is doubly helpful because it includes vegan nutrition in there as well).
 

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My protein sources

(Sorry, it is in dutch)

bruine bonen
witte bonen
linzen
doperwten
kidneybonen
kikkererwten
kapucijners
adukibonen
sojabonen
limabonen
sperziebonen
pinda's
amandelen
hazelnoten
cashewnoten
macadamianoten
pijnboompitten
pistachenoten
pompoenpitten
paranoten
pecannoten
sesamzaad/tahin
walnoten
zonnebloempitten
kokos
lijnzaad
boekweit
couscous
macaroni/spaghetti
zilvervliesrijst
haver
gerst
gierst
tarwe
quinoa (graansoort)
brinta
boerenkool
broccoli
groene kool
spinazie
spruitjes
taugé
savoiekool
zuurkool
peterselie
seitan
tempeh
tahoe/tofu
shiitake
etc.
 
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The Corpulent Vegan
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From literally everything I eat. I eat a lot of beans and brown rice (though rarely in the same meal), I often make tvp and tofu, though just as often I'll make satisfying gratins and stews this time of year with 6-10 vegetables in them. As long as you eat a wide variety of whole foods it's easy to get 40-60g of protein in per day.
 

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Two of my favorites are spinach and broccoli. They have as much or more protein as beef. The cattlemen would have you believe only red meat can provide protein, but that's pure propaganda and blatantly false. Protein has become the subject of mythology.
Sure, spinach & broccoli are a higher % protein than beef. But you'd need to eat 14lbs of spinach or 9lbs of broccoli per day to meet your caloric needs. It can be tricky to get 50-60g of protein / day unless you have a lot of capacity for insoluble fiber or fall back on carcinogenic soy meats.
 

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Sure, spinach & broccoli are a higher % protein than beef. But you'd need to eat 14lbs of spinach or 9lbs of broccoli per day to meet your caloric needs. It can be tricky to get 50-60g of protein / day unless you have a lot of capacity for insoluble fiber or fall back on carcinogenic soy meats.
The point is that other than some fruits, all foods contain protein. Unless you fill up your day with empty calories it really is easy to get 50 grams.
I don;t feel like tracking my last days, but here's a good example of a very typical diet:
http://www.vrg.org/nutrition/protein.php
 

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Sure, spinach & broccoli are a higher % protein than beef. But you'd need to eat 14lbs of spinach or 9lbs of broccoli per day to meet your caloric needs. It can be tricky to get 50-60g of protein / day unless you have a lot of capacity for insoluble fiber or fall back on carcinogenic soy meats.
Most people wouldn't JUST eat those two foods to meet their protein needs each day. Soy is obviously not the only source of plant protein. You could easily meet 50 grams or more of plant protein per day without soy (or even gluten) by eating two or three servings of beans, three or four servings of grains (such as quinoa, oats etc), sweet potato, four or five servings of vegetables (in addition to fruits), and a few servings of seeds and/or nuts (and still be within a very reasonable calorie range). If one eats all raw, a blender can make consuming larger amounts of leafy greens, seeds etc easier. Spinach also cooks way down. I ate four packed cups of spinach for dinner the other day as part of a larger meal (that included quinoa, walnuts, and cherries). In less than one minute of light steaming it cooked down considerably. Of course, some people might claim the heat probably destroyed the nutrients in that spinach. Sighs.

You'd think vegans would be dropping dead right and left by now since our diets are so terrible. I don't see that happening though. Goes and gets ready for my daily 1.5 hour workout followed by eight hour work shift and then some errands and maybe a little studying as part of my work training and back on here tonight :).
 

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Impeach the gangster
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Sure, spinach & broccoli are a higher % protein than beef. But you'd need to eat 14lbs of spinach or 9lbs of broccoli per day to meet your caloric needs. It can be tricky to get 50-60g of protein / day unless you have a lot of capacity for insoluble fiber or fall back on carcinogenic soy meats.
I'm sorry, do you think I meant broccoli and spinach are the only foods we can eat?
 
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