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Protein Options for a Vegetarian?

Are dairy products and protien supplements the only first class protien options for a vegetarian who doesn’t even consume eggs?
If not true, what are the other protien options available for such individual.

Have a read through some of this, vegetarian (ex vegetarian?) killing it in the gym and building a great physique. May be a long read but will give you some insight into how to make the vegetarian approach a success.

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Cheers for the tag mate. Yeah I made some solid progress as a vegetarian, it didn’t hinder me at all, hit plenty of PRs and my body comp improved. I started eating meat again because I felt like it, not because I felt the need to increase my protein. More than happy to help out with any questions man, I still eat meatless meals pretty frequently, and to be honest if being vego taught me anything it’s that total protein intake was not the be all and end all that I thought it was

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I did read the post where you mentioned the options for portein on a vegetarian diet. Even though, could you help me out with the food sources you used other than supplements and dairy products.:sweat_smile::sweat_smile:

Other than supplements and dairy… Hmm… Well I did eat 4 eggs pretty much every day. I would add seeds for little boost, but my main sources were beans, lentils and then breads and pastas

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I sometimes at tempeh but not very frequently and I didn’t eat soy. I did find a meat substitute that was okay, it was basically made from a protein extract from cheese I think

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Great, thank you so much for taking the time out and replying.

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On a calorie for calorie basis, the best vegetable sources of protein are spinach and mushrooms. Plus, the proteins in nuts, seeds and beans are largely “designed” to protect the seed contents from being digested by interfering with the gut of animals that eat them.

I’ll be honest I still eat beans. Like a lot of them lol. I just push through all the gas it causes.

Anybody mention nuts yet?

Not unless you mean deez nuts.

No “nuts” are high enough in protein to be considered a high protein source. They range from about 4% to 18% of their calories from protein, or about 25-120 grams of protein per 2500 calories.

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Ok. I’m looking at the label on a container of planters cashews right now and it says 5 grams per 1 oz (28 g.).

18% may not be high, but does seem to qualify as a good source.

At the rate I’m going through them I’ll be getting about 50g in the next hour just watching the boob tube.:grinning:

Edit: actually they’re great value brand from wall mart.

5 grams for 160 calories. If you can afford to eat 4800 calories a day to get to 150 grams of protein then go for it, though you would also reach about 65 grams of inflammatory omega-6 by that point (<8 is optimal).

Does anybody actually do that? No.

Its an option, which is what the OP was asking for, and a pretty good one at that.

And if we’re going to be picky about others suggestions, mushrooms are abysmally low in protein per volume. Great hobby, and one of my favorite ingredients (the food porn thread is littered with my use of them) but the best thing about them is the hike you take to get them. Some, when properly treated can be a good source of D2, but the chitin has low bioavailability for humans and may cause an allergic reaction among other immune responses.

So back to obtaining All of a daily requirement from a single source: Practically speaking, having collected and eaten thousands of lbs. of various edibles, I can guarantee that if someone did that with mushrooms their butthole would be wrecked like the twin towers and they would Never do that again. Not to mention that the cost of many can range from $40.00 to several hundred dollars per pound. At least the ones worth eating in any quantity are.

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Nobody is going to get all of their calories from nuts, but I can’t consider something to be a “good” source of protein if it doesn’t even match your basic daily needed protein to calorie ratio. Eating any amount of any nuts puts you in a protein “hole” that has to be made up for by eating a higher percentage of calories from protein for the rest of the day.

Various nut “skins” are also highly allergenic and nut protein is largely blocked from absorption. I guess eating a ton of mushrooms is not a good idea either.
4 oz of cashews or hazel puts you around your daily Omega-6 limit for optimal health. Other “nuts” are even worse, hitting your Omega-6 ideal limit with 2-3 ounces.

Macadamia are fine regarding omega-6 but have virtually no protein relative to their calories.

I guess mushrooms aren’t a good idea either. The problem with vegetarian protein sources is that they either have high calories per gram of protein (beans and nuts) or they have high bulk per gram of protein.

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On the whole I consider vegan/veg only diets to be unnecessarily restrictive, but I dunno? What ever floats ones boat!

I’m all for a good wide variety of choices or sources. In fact, a guy I’ve been teaching shroom hunting just texted me pics of a mother load of black trumpet chanterelles, so I see some omelets in my near future!

The great thing about vegetarian protein options is that you can get carbs and fiber from protein sources.

I personally couldn’t go fully plant-based, but I’d be glad to cut out meat from my diet as long as I can get protein from dairy and eggs.

Peas and Mushrooms are 8g of protein per 8oz, which is the same as milk. Unfortunately, 8oz of peas is a lot (although a steambag of peas is 20g of protein, and quite realistic), and 8oz of mushrooms is basically the whole container (not something I’d wanna eat in one sitting).

My pre workout is often Pasta with cheese, which I’d estimate at 8-10g of protein.

But then again, I only cap my protein off at 100-120g a day at 190lbs bodyweight.

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