Protein

[fanfrickintastic]

Right, since giving birth I'm really struggling to eat meat unless it's really heavily flavored and sauced. So I am considering going vegan/ veggie. However I'm struggling to find enough protein to eat.

I'm severely intolerant to beans (and a number legumes)
Mildly intolerant to lentils
Can't eat soya due to medication interactions
Quorn really doesn't agree with me.

I could eat occasional quorn, soy and lentils but not enough to get the required amounts of protein.

So that leaves eggs, which I'm not keen on the concept of or nuts, which will mean fatty bum bums.

Help.

[Veterinari]

Do you eat dairy?

[fanfrickintastic]

I'd rather not, but I'm finding I'm having to.

[UndersecretaryofWhimsy]

Are you really sure you'd be short of protein? It's practically impossible to eat enough calories and be protein deficient in the west.

Lots of grains are sources of protein. Quinoa. Couscous. Brown rice has a surprising amount of protein. Lots of meat substitutes are also made of textured vegetable protein not quorn, like Linda McCartney sausages.

[fanfrickintastic]

under yes, I've been vegan before and I feel awful. I eat lots of veg and fruit but very little processed foods, except dark chocolate!

I don't eat a lot of grains, mainly as DH isn't a fan and we cook the same meal for each of us.

[Veterinari]

Ok so the easiest options would be
Eggs
Protein powder e.g. Hemp - chuck it in a smoothie
Nut butters
Seeds - pumpkin, sunflower, chia etc
Quinoa - contains all necessary amino acids
Amaranth
Green vegetables including lake, spinach, beans and peas
Nuts - won't make you fat unless you exceed your recommended calorie intake
Oatmeal

You only need 0.6-0.8 grams of protein per kg of bodyweight

[JoJoSM2]

I think it's hard work unless someone is sedentary. I'm 5'11 and sporty so need 90-100g a day. I go for high protein grains, a big glass of milk + another portion of high protein dairy (skyr, cottage cheese, low fat Greek yoghurt etc). I also eat nuts, seeds and beans every day - just about achieve the target amount. I eat some 400-500g veg every day but that's barely 5-10g of incomplete protein....

I think it'll be hard work for you given all the restrictions. Protein powders might come in handy - 1 scoop provides some 20g. You can also opt for soya bread (5g/slice) etc.
You can add spirulina to food (65% protein) but realistically you won't have more than 5-10g a day (so 3-7g of extra protein).

Or instead of having a snack of dark chocolate, you could have a veggie protein bar - another 10-15g of protein...

[KingIrving]

JoJoSM2 who told you you need 90-100 gr a day? I am very sporty and my geneticist told me to limit my protein intake to a max of 0.8/kg which for me means roughly 42 gr of protein per day and she also stressed that from my daily amount, 30 gr needed to be eaten in one go to avoid muscle loss.
I struggle to eat 30 gr in one go, so I might go towards protein shakes. I usually have a can of beans as an after workout meal.
I can't have any animal protein (dairy, eggs, ... ) because I am on a low methionine diet.
I am on the higher range of the recommended 0.6 - 0.8 / kg protein amount but yours JoJoSM2 sounds excessively high and a good part of them comes from casein.
Was it a PT or a GP that recommended that amount to you?

[RhythmAndStealth]

If you eat lentils and rice together, together they are a complete protein. This also means when eaten together, the amount of protein in the meal is larger than the sum of the protein the lentils and the protein in the rice.

Quinoa is also a good source. Mushrooms, peas, sweetcorn, bean sprouts, spinach and asparagus also pretty good.

High protein vegetables including calorie/protein ratio

[JoJoSM2]

King, I actually have some nutrition qualifications and did competitive sports for years (don't mean yoga or jogging but weight lifting and shotput mostly). I go by recommendations based on sport science research. Also, I'd recommend a dietician' advice as being a geneticist gives someone absolutely no qualifications to comment on nutrition and especially being prescriptive.

My intake is at the lower end of estimate of my needs and works for me. I wonder how you manage on 42g/day but perhaps it shows how people's needs differ really ;)

[KingIrving]

In my case, my geneticist is trying to save my life and helping me avoiding cancer. I have a genetic syndrome which makes me not only tumour prone but also resistant to current cancer treatment protocol. I need to be on a low methionine diet reason why I turned vegan. However my geneticist told me everyone should be on a low methionine diet because methionine is necessary for the cancer to develop new blood vessel .
Ideally I should go at 0.6g /kg, but because I am quite slim (52kg) this would mean having only 31 g.
She works at Sydney's biggest hospital and her area of expertise if genetic oncology, so I am quite happy to stick to her recommendation. She is very much against casein (very high growth factor) and so cross that the hospital receives funds from the government for research that after publication isn't turned into recommendation and blocked in parliament because Australia has so much cattle farms.

So it is low protein for me (and low sugar, and low IGF) and I stay clear of processed food, so basically I am an herbivore!

[RhythmAndStealth]

[LilQueenie]

tbh protein is hard to miss its in practically everything.

[kikisparks]

Seitan is excellent for protein has more than chicken and really versatile. In meat a faux meat style try sgaia mheat or get it in tins from Chinese supermarkets or buy vital wheat gluten from health food shops and make your own.