Day 150: Vegetarian? But how do you get protein??

Every vegetarian and vegan has gotten this question. Mostly its is from ignorance and the belief that protein can only be gotten form meat.

The simple fact is that almost every food we eat contain a little bit of protein and as a vegetarian, the challenge is only to mix the right foods to get sufficient protein.
Anyways since I will be starting the carb cycle, I will need to be seriously upping my protein. Protein is in everything we eat but there are some great boosters out there that do not have a lot of carbs in them.

Protein source for a vegetarian

 

–       Tofu

–       TVP

–       Tempeh

–       Eggs

 

Protein Sources and How Much You Are Actually Getting By the Numbers


Beans, Nuts, Seeds

1-cup garbanzo beans 14.5 grams (43g net carbs)

1 cup pinto beans 12 grams
(30g net carbs)

1 cup refried beans 15.5 grams

1 cup soybeans 28 grams
(7g net carbs)

1 oz. cashews 4.4 grams
(7g net carbs)

1 oz. peanuts 6.5 grams
 (4g net carbs)

1 oz. sesame seeds 6.5 grams
 (3g net carbs)

1 oz. pistachios 5.8 grams
 (2g net carbs)

1 cup tofu 22 grams
(2g net carbs)

1 cup lentils 18 grams (23g net carbs)

 

 

Dairy

1 cup yogurt 13 grams
 (16g carbs)

1 oz cheddar cheese 7.1 grams
(0g net carbs)

1 egg 6 grams
 (0g net carbs)

1 cup cottage cheese 10 grams (3g net carbs)

Mozzarella cheese 7 grams (0g net carbs)

 

Fruits and Vegetables

1 avocado 10 grams
 (4g net carbs)

1 cup broccoli 5 grams
(5g net carbs)

1 cup spinach 5 grams
(2g net carbs)

1 cup peas 9 grams
 (14g net carbs)

1 medium artichoke 4 grams
 (6g net carbs)

1 cup asparagus 5 grams
(3g net carbs)

1 cup beet greens 3 grams (14g net carbs)

 

This List isn’t extensive at all but it shows a great way that you can get in protein without all the carbs. You just have to make calculations about what you can combine and sacrifice.

On law carb days, you can keep your meals with veg and dairy and some tofu. The beans and legumes can come in on the high carb days.

 

 

 

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6 thoughts on “Day 150: Vegetarian? But how do you get protein??

  1. I swear, I just blogged on the same topic! It’s hilarious how many people are completely and utterly confused by vegetarians. No one gives a crap about you protein intake, until they find out you don’t eat meat! *Sigh*

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