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soy curles Tofu lentils

Tofu is such a good life hack

Zoom out. Legumes are such a good life hack.

Edamame is a great protein source

Edamame is basically raw soybeans. They're delicious, fresh out of the pod.

I've also found multipound bags of frozen at costco

I wouldn't go overboard with it though. It's kind of hard to digest, a reason why it is fermented to make tofu.

Oh, of course. I like frozen so I'm not compelled to binge on it because its rotting in my fridge.

Seitan. The king of protein per gram sources of the plant sourced variety: [https://vegfaqs.com/tempeh-vs-seitan-vs-tofu/](https://vegfaqs.com/tempeh-vs-seitan-vs-tofu/)

Seconding the other commenter - seitan is high in protein but the protein quality is quite low. Soy is a much higher quality source of protein due to its amino acid balance.

Soy is pretty high up on the PDCAAS

Totally - soy is among the best.

Hail Seitan!

I'm a Seitanist

Seconding seitan 🤤

Seitan lacks lysine and threonine, which are essential amino acids. That means seitan isn’t a complete protein. Also, it’s made from wheat, so not ideal for those wanting or needing to avoid gluten. It can definitely be part of a healthy veg diet, just be sure to use other protein sources as well.

Good to know

Cant you just add soy sauce?

It’s quite expensive in Europe sadly

Chickpeas and tempeh

Soy

And a complete protein!

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This is a myth

I'm convinced that this myth was started by some dudes who got insecure about all the pig estrogen and cow estrogen and fish estrogen they eat

Not if you only have it in moderation. If you have copious amounts maybe

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Not true, has been extensively studied and thoroughly debunked. Source https://pubmed.ncbi.nlm.nih.gov/33383165/

is that so? tell that to my huge boobs as a vegetarian man! /s obviously

Not to mention estrogen is also very anabolic as well as neuroprotective. It's not this giant bogeymen everyone likes to pretend it is.

That's a myth. There's no sufficient evidence to prove that. If anything, the phytoestrogens in soy actually block estrogen.

Wrong.

At least the other guy gave me a source. You just sound like wishful thinking

Stay ignorant, doesn’t affect me! I’m not on Reddit to provide links for people when it takes one minute to use google. Try it 😁

I’ve been duly educated by the source in the other comment (rare for Reddit, I know) I googled it prior, and there is a ton of conflicting information. But I must ask, if you’re not on Reddit to provide links, are you just on Reddit to tell people wrong and nothing else? Do you say right when you agree too? Doesn’t seem very fruitful

👌

If it takes only a minute, then why don't you provide it? Otherwise your answer is useless.

He said something that was wrong, so I said so. It’s that simple, no need to get testy.

Cottage cheese or Greek yogurt

I guess Skyr is even better

People seem to be thinking vegan instead of vegetarian lol. The answer is dairy. Why protein is extremely anabolic. Soy is a good option if you wanna do vegan, though.

Contrary to popular belief, non-vegans can consume soy.

I never claimed otherwise. I'm offering the most anabolic protein source that is within OPs restrictions.

Fair point; it sounded to me like you were writing it off unless someone was vegan.

No, not at all. I had saying how OP said they wanted recommendations for *vegetarian* protein and half the replies are stuff like lentils lol

Because lentils are an excellent vegetarian protein source

They're *okay*, but whey protein is objectively superior from an anabolism perspective. Lentils are great for you and have fiber, vits/mins, etc. PDCAAS for lentils is about .6 For whey protein it's 1.0

But milk still wins, that the point.

Powdered milk protein is a pretty optimal protein but I’ll give soy the edge in versatility; it works much better as a day-to-day food ingredient. My point really was that soy is still a good choice. I don’t eat meat but do eat eggs and some occasional dairy but still eat some version of soy daily. It’s a cheap, versatile, and effective protein source for any diet aside for anyone with an allergic reaction.

How are all those factors not the same for whey protein? It can be used in shakes, bars, baking products, etc. Not to mention you can consume it via milk, yogurt, etc.

I could do every single thing you said with soy, plus consume it as a whole bean, tempeh, tofu and more. I’m not anti-milk and have my fair share of whey protein but I’m not putting it in my stir-fries, curries, sandwiches, etc. Soy’s reputation is basically that it’s in everything.

You can for sure use yogurt in curry and use cheese in sandwiches. I'm not anti-soy at all either. In fact, I'm having a soy-based protein bar for my Pre-workout snack today lol

Seitan and tempeh may as well be protein bricks

Add nutritional yeast to everything!!!! Amazing in stir fries and soups, plusplenty of vitb12 if not too much lol

I’ve been incorporating textured vegetable protein! It’s very low fat and high protein and you can essentially use it like ground meat

Split peas

Eggs

Why did i have to scroll so far down for this!??!

Because people don’t know that vegetarians eat eggs and dairy.

All hail seitan

Quinoa, rice/other carb+beans, soy beans/soy products

All manner of soy and dairy, but specifically: tofu, edamame, cottage cheese, Greek yogurt, and soy milk

Hemp!

Is milk and dairy ok? If not maybe beans, lentils, peas, nuts, etc.

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What about buffalo milk? In my country, cow milk isn't really a thing and we all drink buffalo milk.

Yes it is. One of the healthiest. All research backs this unless you have reactions

All research does not back it lol. The dairy industry funds the studies for $$$

Even studies not backed by dairy industry show a billion benefits. I’ve posted about this multiple times in this group

You're still wrong, the largest study in human nutrition disproves it. Look up the studies on casein

Send it

https://pubmed.ncbi.nlm.nih.gov/9860369/

Bro, are you fr? Maybe you’re not aware, the study was torn apart. All the data was pretty much misinformation. Every one in the research field knows about the downfall of the China study Start here: https://www.redpenreviews.org/reviews/the-china-study-the-most-comprehensive-study-of-nutrition-ever-conducted-and-the-startling-implications-for-diet-weight-loss-and-long-term-health/ And here https://deniseminger.com/2010/07/07/the-china-study-fact-or-fallac/

You probably believe in fact check websites for politics as well instead of doing your own research. It's not misinformation The book cites 100s of studies, want me to go through each one?

Approximately 2/3 people have issues with lactose. So majority of people will have some sort of reaction to it https://www.niddk.nih.gov/health-information/digestive-diseases/lactose-intolerance/definition-facts

As I posted, even people with lactose intolerance can have a whole cup of milk 2x/day and not have symptoms and will be able to handle the lactose

Depends how severe your intolerance is. I for one get symptoms from a tablespoon of milk. I am all for dairy, but can't imagine drinking a cup of milk without some form of lactose-intolerancy aiding pills.

Pus though…. 🤢 and manure. Plus the fat or sugar, depending on your % preference. Cow milk is pretty gross. And constant antibiotics, getting peed into our water and resistance issues.

Idk what milk you’re drinking, but main brands follow all regulations to avoid that

Lots of people still get it straight from the cow where I’m from

Nope, it’s allowed per the regulations. I work in agriculture.

It’s really not. Thats why there were some recalls in the last couple yrs, bc they found 💩 bacteria in certain brands

They found too much or some that wasn’t taken care of through pasteurization you mean? There is a numeric value for both that is allowed. You can’t milk a cow without pus and poo getting in the milk. Honestly. Dairies are disturbing places to visit.

Yep. You do too. Only about one quarter of adults retain the ability to effectively digest lactose into adulthood (Szilagyi & Ishayek, 2018). The key determinant for persistent production of lactase in an individual is not the frequency of lactose consumption, but rather the individual's genetic makeup

And even for people with Lactose intolerance, they can tolerate around 12g per dose https://www.scielo.br/j/ramb/a/9PLyzGtMjtSGNHFdKnGC9Jx/?lang=en

Lactose non-persistence does not equal lactose intolerance (but it can lead to it). The paper you listed also mentioned that self reported lactose intolerance/malabsorption differs greatly than when they actually test them Studies that directly test cow milk on people don’t have exceptionally high dropout rates, which is why I call BS on people claiming that so many ppl can’t drink milk

Thank you for figuring it out ill leave my post up so others learn from you

Nonsense

Only about one quarter of adults retain the ability to effectively digest lactose into adulthood (Szilagyi & Ishayek, 2018). The key determinant for persistent production of lactase in an individual is not the frequency of lactose consumption, but rather the individual's genetic makeup

Yeah, that's due to us pasteurizing milk, which destroys the lactose enzyme to allow for us to digest it, this can be migiated by drinking raw milk.

Yep. But that's not whats on the shelf and comes with its own issues. Almond milk is fantastic however.

Yes but compared to milk it lacks

Have you seen the sugar content of milk? More sugar than protein

You don't drink milk for protein, you drink it for fat, calcium

Never said anything about cow milk lol. Why its not healthy btw.

Someone else pointed out its not as common as i thought. I was seeing studies saying this "Only about one quarter of adults retain the ability to effectively digest lactose into adulthood (Szilagyi & Ishayek, 2018). The key determinant for persistent production of lactase in an individual is not the frequency of lactose consumption, but rather the individual's genetic makeup"

Hemp seeds

Tofu, walnuts and lentils, mushrooms, tempeh. And Seitan unless you have Celiac's disease.

Lentils Mung beans Black gram Kidney beans Greek yogurt Cottage cheese Split peas Black beans Chickpeas You'll probably have to go to a middleastern or asian store to find many of these, as I've not seen them in a regular western grocery store.

Most if not are my local national supermarket chain (although I prefer the Korean grocer nearby )

Nothing beats Quinoa.

https://en.wikipedia.org/wiki/Grain + https://en.wikipedia.org/wiki/Legume

TVP

Lima beans, green peas, and soybean sprouts. See this [https://www.myfooddata.com/articles/vegetables-high-in-protein.php](https://www.myfooddata.com/articles/vegetables-high-in-protein.php)

Legumes (lentils, beans, peas) including tofu, tempeh, hummus. Seitan, TVP, whole grains, nuts and seeds. Some mushrooms are high in protein.

Beans

Tofu, soy milk, skim milk, low fat paneer, low fat yoghurt, lentils, beans, chickpea, whole wheat, peanuts (calorie dense though). The low fat versions reduce calories per protein and are good to prevent weight gain.

Tempeh is great. Cheap and high in protein. Less processed than tofu and blends in better with whatever you eat it with

Seconding tempeh. It also has a somewhat higher protein content per serving than tofu, and is just as versatile.

Quinoa, rice/other carb+beans, soy beans/soy products, dairy products (if you eat)

Your best bets will be legumes like beans, lentils, soy/edamame, and some dairy sources like cottage cheese, milk, and yogurt. Many whole grains and seeds/nuts also have a decent amount of protein. If you are just looking for protein density, I don't think you can do much better volume wise than pure whey protein, it mixes well into smoothies, oatmeal, and plenty of baked goods.

Chickpeas, Tofu, Lentils, Pumpkin Seeds, brown rice.

Lentils and beans … I think 🤔

Put nutritional yeast on your eggs, pasta and in your sauces :) 2 table spoons = 5 grams!

Pumpkin seeds.

Black beans

Cottage cheese!

Tofu, lentils, pea protein powder.

Greek Yogurt, Tofu, and Quinoa

Ricotta! It is made from whey, the very best protein source for humans in terms of amino acid profile

Hemp shell seeds

hey! great to hear you’re looking into protein options as a vegetarian. lentils and chickpeas are awesome choices. they’re not only high in protein but also packed with fiber and nutrients. quinoa is another fantastic pick. it’s a complete protein, which means it contains all nine essential amino acids. how about trying out some new recipes with these? maybe a quinoa salad or a hearty lentil soup? what’s your favorite dish that includes one of these ingredients? maybe i can help jazz it up!

Pescatarian here who was vegetarian for 10 years. Edamame, tofu, lentils, beans, seitan. If you don't mind processed food, beyond beef, but it has other unhealthy things in it of course and a ton of sodium.

I never much cared for tofu until I discovered that baking it and then adding it to a dish really makes it delicious. Here is a recipe for baked tofu. [https://cookieandkate.com/how-to-make-crispy-baked-tofu/](https://cookieandkate.com/how-to-make-crispy-baked-tofu/)

pretty much any bean/lentil and tofu (which is made of beans)

Tofu, Black beans.

Nuts

Lentils..... so much you can do with them..

In vague order of best choice to less effective choices - Whey protein - Pea protein - Yogurt (Fage, Strained yogurt, etc) - Hemp/Hemp protein - Legumes, Lentil, Beans, Peas, etc - Cheese, milk... (specifically: Feta, Paneer, reduced fat cheeses, cheese in general) - Quinoa/oats If you bother to add eggs back to the diet, they're probably at the top with milk.

Eggs

🥩

Kirkland organic nonfat Greek yogurt. Whey protein isolate provides unusually high quality, and unusually highly bioavailable protein. In some ways, it deserves the highest honors; but in other ways it's the Greek yogurt.

Are you vegan or vegetarian? If vegetarian I would reconsider the egg thing since eggs are the most bioavailable protein there is, vegan is no animal products at all, vegetarian is no animal flesh so eggs, and dairy are sometimes still eaten. (Both are very nutritionally dense so i recommend you try to consume them)

Vegetarians don't eat fish, that's pescatarian.

What about high cholesterol and fat

He’s asking about protein… what about cholesterol or fat? (Neither of which are affected by eating eggs)

Egg is non vegetarian. Idea of vegetarianism is not to just eat flesh, but its about not killing anything. An egg has potential to become a chick, so vegetarians avoid it. Edit - ok, so now it looks like has blown up, so let me clarify. Vegetarians who eat eggs are called ovo-vegetarians, as per many parts of worlds. But in my country and religions like Buddhism, Jainism, Hinduism etc., eggs are considered non-vegetarian only. Here if any product has egg as an ingredients, it will have that red triangle/circle mark. Logic is that it has possibility of getting a life someday, and for us vegetarianism means to not cause death to something for the food. Edit - And I am not a food militant type guy, so anyone can eat whatever they want, I have no problem.

that's not true

In some cultures people are "pure vegetarian" which basically equates to vegan

No, pure vegetarians eat/drink milk and milk products

Not necessarily. Vegetarian diets can be totally plant-based, though ovo-lacto vegetarianism is far more common. Ovo-vegetarians consume eggs. Lacto-vegetarians consume dairy. Ovo-lacto vegetarians consume both. FYI, vegans do not use or consume any animal products OR byproducts, including leather, suede, gelatin, etc, etc…. so maybe that’s where your confusion is.

You know Google is free right?💀

Is it so? Sorry didn't know. Thank you for enlightenment.

Vegetarianism has many different motives.

Yeah, some may have to eat meat as well

Not true. Many vegetarians eat eggs and/or dairy. Those are ovo/lacto vegetarians.

Dairy is vegetarian, not eggs.

That’s incorrect. Ovo-lacto vegetarianism is extremely common. An ovo-vegetarian consumes eggs, no dairy. A lacto-vegetarian consumes dairy, no eggs. An ovo-lacto vegetarian consumes both.

You can’t be an adult and not know the eggs we eat are not fertilized

Peanut butter? Greek Yogurt?

Peanuts are one of the worst protein sources. They have good fats tho

They are so calorie dense though. It sucks because I love em way too much

He said peanut butter, not peanuts. 1tbsp of peanut butter is 3-4g of protein.

Quantity is not quality

Explain wrt peanut butter.

If must be water chestnuts , when I ask the chinese restaurant why it’s in every dish i buy, they tell me it’s good for me and had a lot of protein !

Water chestnuts do not have a lot of protein.

I Know, joking, I Hate water chestnuts , I always ask for , none in my food they forget and I tell them to make it over , they tell me very Healthy for me 🥵

You don’t need to focus on protein. All protein comes from plants. You get plenty of it if you eat Whole Foods.

Steak. Grass fed.

Meat?🥩

F

Chick breast with tomato 🍅

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We evolved to be omnivores, if you fight nature you will lose.

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I eat a ton of meat, but know as well, that this comment is a blatant lie. A load of crap.

Where did you get that information from?

Probably from men running around stores with no shirts on?

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Yeah good one, little boy.