Vegetarians - how do you get protein?

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Hi there,

I'm sorry to hear that you're ill at the moment. Can you eat eggs? They are a good source of protein, as are lentils, beans and nuts (nuts are also a good source of calcium). The protein is more easily absorbed if you combine the sources together, for example rice and beans, peanut butter on wheat bread. You should be ok as long as you eat a good variety of foods. It sounds like you're getting plenty of fruit and veges, which is fantastic!

According to one of my cookbooks, good sources of calcium apart from dairy products are: almonds, brazil nuts, dried figs, parsley, sesame seeds, spinach and watercress.

I hope you are feeling better soon. I wouldn't worry too much about the lack of protein just yet. Many people are happy and healthy without eating meat and dairy products.

There is always the option of taking some supplements in tablet form if it puts your mind at ease.

Here is a table I got from the Vegetarian Network of Victoria:

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Approximate amount of Protein (g) in 100g Food Portions:

Pepitas (pumpkin seeds) 25-33
Peanut butter 27.7
Cheese, cheddar 25.4
Wheatgerm 24.4
Sunflower seeds 22.7
Sesame seed 22.2
Tahini 20.4
Pistachio nut 19.7
Almonds, with skin 19.5
Fry's vegetarian burgers 19.2
Nutrisoy Tofu-Tempeh 18.6
Cheese, camembert 18.6
Quinoa * 16-20
Oatbran, raw 17.3
Cashew, raw 17.0
Wheat bran, unprocessed 16.7
Amaranth 15-18
Sanitarium tinned meat alternatives 10.9-21.9
Zoglo's Vegetarian Choice meat alternatives 12-20
Tempeh 14-18
Vegie Delights (Sanitarium) meat alternatives 10.3-21.
Cheese, cottage 15.3
Hazelnut 14.8
Brazil nut 14.4
Soybeans, dried, boiled 13.5
Egg, whole, hard-boiled 13.2
Rye flour, wholemeal 12.8
Wheat flour, wholemeal 12.1
Pretzels 10-13
Tofu 10-13
Breakfast biscuit, wholewheat 11.1
Wheat flour, white 10.8
Rolled oats, raw 10.7
Crispbread, wholemeal 10.5
Cheese, ricotta 10.5
Water cracker 9.9
Bread, brown 9.7
Muesli, toasted 9.2
Bread, light rye 9.0
Bread, white, regular 8.6
Bun, fruit, glazed 8.4
Haricot beans, dried, boiled 8.2
Kidney beans, dried, boiled 7.9
Pappa Nutal vegetarian burgers 7.6
Australian Eatwell veg. sausages 6.4-8.4
Broad bean, boiled 6.9
Cake, chocolate, home prep 6.9
Lentils, dried, boiled 6.8
Biscuit, plain, sweet 6.4
Lima beans, dried, boiled 6.4
Mixed beans, canned, drained 6.4
Biscuit, chocolate 6.2
Green peas, raw 5.8
Pasta, wholemeal, boiled 5.8
Yogurt, natural 5.8
Biscuit, oatmeal 5.7
Australian Eatwell vegetable burgers 4.6-5.5
Biscuit, cream 4.9
Broccoli, boiled 4.7
Pasta, white, boiled 4.0
Fig, dried 3.6
Milk, skim, fluid 3.5
Milk, whole, fluid 3.3
Rice, brown, boiled 3.2
Cream, thickened 2.4
Rice, white, boiled 2.3
Cream, pure 2.3
Butter, regular 0.8

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PEANUT BUTTER :) I hear legumes can be quite good too...

Goodluck!

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keep in mind that there are 3 different types of proteins that vegetarians need to give a complete protein

grains
Legume
Nuts & Seeds

what you need to do consume a "complete protein" is make sure you have 2 different types at a time (like grains PLUS nuts & seeds, or legume & grains)

“Complete Proteins”:
They are proteins that contain all the essential amino acids in the right proportions – there are 8 essential amino acids. Plant proteins are not “complete proteins” and need to be combined to ensure adequate levels of all essential amino acids

Examples of these are as follows:
Beans and corn, rice and beans, grains and legumes, grains and seeds, seeds and legumes, raw nuts as small meals,grains or legumes and yoghurt, vegetables/salads with nuts, seeds and fetta

Note: Nuts and seeds do not make a complete protein meal.

It is wise to include some fermented foods in the diet e.g. tempeh, miso, yoghurt, sourdough (naturally fermented bread) – contain traces of B12.

Ideally, 20-30 different types of foods should be eaten every day, but unfortunately Australians appear to eat only 15-18 different foods per week.

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i'm vego and in the mornings i love making warm oats and stirring through a big scoop full of crunchy peanut butter, and then topping with some vanilla yoghurt. it's the best!

Gracie - I generally hate porridge but still have to eat it but that sounds yum. Will make that next time!

Rolymogs - If you are giving up meat, dairy and possibly eggs even temporarily make sure you look into sources of B12. It is very important for brain development among other things so critical if you are pregnant. (and tends to be the critical vit for vegans) I get mine from soy milk that is fortified with it (Check on the label - I use the regular so good long life one) and marmite. Both of these are guaranteed sources while some others such as seaweed arent guaranteed. You may be taking a multi vit anyway though so if you are check how much that contains. HTH!

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WOW thank you for that information Schaz.

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that's ok - I'm doing a Bachelor of Health Science majoring in Naturopathy so stuff like this is from my notes (from a brilliant subject called "Food as Medicine")

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I make rice & bean burritos all the time for me & Matilda is eating a rice & bean sandwich atm ;)

I make refried beans and rice and put some salsa in and sandwich inbetween two tortillas, a quick fry in the pan & whammo complete protein!

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just take note when using canned stuff at the amount of sodium/salt & sugar in there

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It is probably a good idea to see a dietitian that specialises in vegetarian/vegan diets. I am about to see one as my little boy is about to start solids and I want to make sure I am giving him everything I need. The lady I am going through is up here in Brisbane and has raised two kids as vegan. She does email consultations. If you decide you want her details let me know and I will pm you.
:)

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ETA - Schaz, you mean canned salmon? I've never thought to look at salt and sugar content in canned fish.

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Look for it in everything, you'd be amazed at how much is in some things. Even things like beans can have extra salt & sugar added.

What a great thread for information!

I have decided to follow a vegetarian diet as I have trouble processing meat and haven't felt this good in ages!

I sooooo love vege and lentil curries and vege green curry!!

There is a good book out called "The Low GI Vegetarian Cookbook" by Prof Jennie Brand-Miller, Kaye Foster-Powell, and Kate Marsh with Philippa Sandall. It is a great source of information of what to eat (and not!) with fantastic recipes. Great for diabetics and those wanting to lose weight too as it has a low GI focus.

Eggs, Lentils, Tofu, Chickpeas!!!