protein for a vegetarian

[BIG FELLA]

hey guys,a mate of mine wants to start training in the gym.Hes a big guy,when i say big i mean fat.He wanted me to write him a diet plan to loose the weight,i thought no problem.then he told me he didnt eat meat.Ok not a problem get your protein from fish...erm i dont eat fish.Now im stumped.Carbs arn't a problem theres loads of things he will eat for that.Its the protein,whats high in protein that isnt meat of fish.Oh yeah one good thing he will eat eggs.Can any of you guys help out.I read the thread in the sticky for veggies and got a couple of ideas but i need more ideas.any help appreciated.

[ppsuprise]

protein shakes, eggs, nuts, ummmmmm thats all i got now im at a brain freeze right now :P but if it was me i would just drink a whey shake with my other portion my meals to help get taht protein source.

[Doughboy]

Like ppsuprise said, eggs and nuts are good ones. Protein shakes arent the healthiest alternative but they are ok to use I guess. Certain grains have a good amount of protein. Cheese isnt bad for protein but its cheese so u dont wanna eat alot of that. I cant remember the certain grains right now, but whole wheat or whole grain pasta and rice have protein. Tell him to try a specialty store because some of the exotic grains that indians and arabics eat have more protein than some of the grains we eat. What does he think about tofu? there are also veggie burgers with protein as well, but if u buy them frozen or whatever you gotta watch the salt content amoung other things like saturated fat etc.

[Italianangel]

Well are you vegan? No animal flesh at all? If so soy and hemp protein shakes are great as are the higher protein soy alternatives like morning star stuff or zoglos chicken patties - I myself am lacto pescatarian, I do eat dairy and fish but when I want to stay away from animal product I use the items I listed.
Linda

[eqpfunk]

eggs, milk and whey protein, cottage cheese is a good source of protein, yogurt is decent. He should avoid soy protein, unless he wants breasts and lowered testosterone.

Here's an article on soy and why men shouldn't eat it:
http://www.t-nation.com/readTopic.do?id=459861

[BIG FELLA]

thanks for all the info guys.Italianangel no im not vegan i couldnt do without my chicken and steak.i think my mate is just veggie,vegans dont eat eggs and he does.

[shootg32]

Stay away from boco type burgers....i thought adding that in the diet would be a good choice cause of the high protein....but big mistake started to notice fat building in the breast tissue....so i'm cutting that out ASAP...and going to hit the tread mill and get the chest looking lean again...damn, no veggie burgersssssssssss

[Doughboy]

Originally Posted by shootg32

Stay away from boco type burgers....i thought adding that in the diet would be a good choice cause of the high protein....but big mistake started to notice fat building in the breast tissue....so i'm cutting that out ASAP...and going to hit the tread mill and get the chest looking lean again...damn, no veggie burgersssssssssss

I bet thats probably because of soy protein. Do those burgers have soy protein in them? Read the article eqpfunk posted to find out more.

[eqpfunk]

Yeah boca's have soy. Seriously man, bodybuilders and people who lift need much more protein than the average shlub. Soy is not a good choice for men especially in high doses. The occasional meal containing soy probably won't hurt you (I gotta have miso soup when I eat sushi), but if you're eating 50+ grams of soy a day, you're asking to mess yourself up.

[Doughboy]

Originally Posted by eqpfunk

Yeah boca's have soy. Seriously man, bodybuilders and people who lift need much more protein than the average shlub. Soy is not a good choice for men especially in high doses. The occasional meal containing soy probably won't hurt you (I gotta have miso soup when I eat sushi), but if you're eating 50+ grams of soy a day, you're asking to mess yourself up.

Thank God I love meat lol

[Italianangel]

Originally Posted by BIG FELLA

thanks for all the info guys.Italianangel no im not vegan i couldnt do without my chicken and steak.i think my mate is just veggie,vegans dont eat eggs and he does.

so other than eggs make sure there is some soy protein products and look at the nutrients to ensure higher reading in the protein and lower in carb and fat.......also hemp protein is excellent.
rice/lentil combos and such are also good.
Linda

[jeevesthe8th]

Originally Posted by Italianangel

rice/lentil combos and such are also good.
Linda

Lentils are good, as are other types of beans like chickpeas, black beans, kidney beans, lima beans, etc

[haphakhung]

How about some vegan websites, maybe you will find sometihng?

http://www.vegan-food.net/category/meat/

http://www.nutrispeak.com/veganfoodguide.htm

http://www.muscletalk.co.uk/vegetarian-bodybuilding.asp

http://www.bodybuilding.com/fun/mahler21.htm

http://www.veganbodybuilding.com/nutrition.html (Check out the nutrition section articles)

http://www.veganbodybuilding.com/article/471 (CHART of proteins?)

http://www.vegetarianteen.com/sports.shtml (more articles)

Good luck

Hap

[PythonPower]

Originally Posted by Doughboy

Protein shakes arent the healthiest alternative but they are ok to use I guess.

on the contrary, protein shakes happen to be one of the healthiest alternatives out there. I have been lately hooked on the ABB Extreme RTD 50 protein shakes


check out the nutrtional info on these http://www.americanbodybuilding.com/...condary/27.gif

its one of the most "cleanest" alternatives available out there. very filling and yummy to the last drop lol.

[PythonPower]

Originally Posted by BIG FELLA

hey guys,a mate of mine wants to start training in the gym.Hes a big guy,when i say big i mean fat.He wanted me to write him a diet plan to loose the weight,i thought no problem.then he told me he didnt eat meat.Ok not a problem get your protein from fish...erm i dont eat fish.Now im stumped.Carbs arn't a problem theres loads of things he will eat for that.Its the protein,whats high in protein that isnt meat of fish.Oh yeah one good thing he will eat eggs.Can any of you guys help out.I read the thread in the sticky for veggies and got a couple of ideas but i need more ideas.any help appreciated.

tell him to start munching on nuts like walnuts, peanuts, etc. He dont know what he is missing out on...umm...meaat LOL

[fiona]

I use a lot of rice protein powder (add some lysine to it) and leaves and beans. Not so much soy in particular, although I do have some soy milk and soy yogurt.

It's a lot easier for vegetarians than vegans because they also have egg and all dairy including whey isolates, cottage cheese, reduced fat cheddar cheese, etc.

He could do

40 g rice protein + lysine
40 g whey isolate protein
40 g hemp protein
40 g egg protein
40 g cottage cheese protein
20 g soy protein

+ some real food: beans and grains and leaves on top of that.

[PythonPower]

Rice protein powder? didnt know such a thing even existed. what is it called? where do you get this? and you mix that with leaves and beans? what kind of leaves and beans??

[Italianangel]

rice protien can come in same idea form as whey.....

[fiona]

There are several rice protein powders available now. You have to check labels for protein content, because they differ. Nutribiotic is 80% protein but MLO is only 45% protein.

I love Nutribiotic. It tastes best and is highest in protein, it comes in chocolate, vanilla, wild berry, and plain; they are all great.

There are also cheap unflavored ones by NOW foods, MLO, and Jarrow. The MLO is awful. I've never tried the NOW or Jarrow.

But if you eat eggs, that's probably the best source. NPU is highest for whole egg; much higher than for rice or even whey because a greater percentage of the aminos present are essential.

I use my rice protein in my coffee and sometimes in my shakes. Lately I have been doing these things with it:

I make a coffee creamer in the blender from whey isolate, rice protein, soy protein, brazil nuts, and fresh coconut meat.

I just stir plain rice protein into my coffee.

I stir rice and soy protein (2 T each) into my fresh green juice, usually I have 4-6 cups collards or turnip greens juiced (yield is about half) with cucumber, celery, and green apple or peach (whatever is in season).

I make a protein shake (2T soy, 1 T whey, 1 T rice protein) with frozen strawberries, blackberries, and a peach or orange.

I make fruit salad with lots of fruit and a little bit of soy yogurt, ground flax, and rice and soy protein powder.

I have not had it with my salads but some people make salad dressings with their protein powders.

I have also not had it with my beans. I usually put beans on top of my salad. But some people stir rice protein into their cooked beans.

Rice and soy proteins are really great for me because I can only take a tiny bit of whey at a time, otherwise I have GI problems even with the isolate which is supposed to be essentially lactose-free.

[fiona]

Oh, I forgot another one. You can make a high protein cornbread:

2 T self-rising cornbread mix
1 T rice protein powder
1 T soy protein
2 T whey protein
1 whole egg
sm quantity nut butter optional
water to blend.

Zap it in the microwave for a few minutes. My dogs love this!