Vegetarian protein

[alwaysfactor50]

Been reading that as a middle aged peri menopausal woman I need to up my protein. I'm trying to go vegetarian (am nearly there) but am struggling to get enough protein in my diet.

Any tips gratefully received

I'm not expert on this by any means, and you probably know most if this, but I do know that calcium is important for healthy bones. Do you eat dairy? Cheese and yoghourt both good if so. Nuts, beans, lentils, chickpeas, seeds, eggs, tofu. Grains have some protein and if you eliminate animal protein from your diet it's really important to have a range of plant-based protein sources to get the full range of amino acids.

Tofu
pulses
nuts/nut butters
Eggs
cheeses

All of the above plus some soy-based meat substitutes, felafels and I have a protein shake every day.

I like to mix scrambled silken tofu with a large scrambled egg. I just have it with kale and tomatoes and its really filling.

There is protein in every plant cell. Eat a wide variety of plants.

In the same boat.

I make sure I have a protein yoghurt every day. Also debating adding in the odd protein shake. A couple of the protein bars are veggie. Beans on toast. Broccoli.

Lentils
Beans
Legumes
Nuts
Tofu
Tempeh
Seitan

I just have a whey protein shake every day. It’s just a by product of milk - 60g in some water is perfect.

human beings aren't well designed to get a lot of protein out of plants. Horses & cows are designed to get that protein out, of course.

How much protein are you thinking you need? Protein seems to be very much in fashion and I am not at all sure anyone needs as much as is sometimes recommended.
I am vegetarian, but never worry too much about protein as there is sufficient in the bread, cheese, soya and eggs I already eat.

Lots of eggs

@hugoagogo I don't know really. Maybe it's because I've spent too many hours scrolling through TikTok and seen woman in their 50s saying more protein needed!

I also became aware that the amount of protein in chickpeas wasn't anywhere near tuna (for example) per 100g. But now I'm thinking of it I'd probably eat more so may end up with the same amount!

You're right I'm probably worrying over nothing!!

More protein and weight bearing exercise as we age help counter muscle loss, which occurs naturally. Weight bearing exercise is also important for women as it protects against osteoporosis. Whole grain bread and rice are also a source of protein whilst they have higher carbohydrate content.

I’m vegetarian and I have a Kvarg protein yoghurt for breakfast or a mid-morning snack- they are 15g protein.

@WeAreTheHeroes once we return from holiday I'm going to get on the whole fitness thing. As an 18 year old I only weighed 6 stone so I'm at real risk of osteoporosis (runs in the family too) so I need to do all I can.

It's really important to get enough calcium in your diet and vitamin D aids it's absorption - take a good quality vitamin D supplement daily and try to spend some time outdoors too.

Also having the same issue - peri, 41, vegetarian. Always maintained a healthy weight by eating well and running. Peri has made me stack it on and I’m exhausted. So I’ve stated weight lifting as well as running and now want to ensure I’m eating enough protein to fuel my body and help lose weight. Not sure how to ensure that without eating loads of eggs and I hate tofu 😬

The problem is than humans aren't as good at extracting protein, iron etc from plant sources. It's essential you get a good array of vitamins too. Vegetarian diets tend to be ok if you eat eggs but vegans can struggle to eat enough I was told. Balance is key, less pure carbs and more chickpeas for instance

I have a For Goodness Shake Plant Protein shake for breakfast which is 20g protein.
I've also got the Fulfil protein bars which are 20g protein each and I've ordered the Vieve Protein Water to try.
I'm also trying to up my protein intake but struggling as have some food intolerances as well as being a pescatarian.
I saw on TikTok that I should be aiming to eat 1g of protein for every kg I weigh, but I'm very overweight so that's a lot of protein!!! 😱

I'm vegan, same issue I guess? I love hummus and tofu so can eat those a lot. Also love vegetables. I've started taking a vegan supplement and am on HRT.

I was debating protein shakes but I’ve never been one for fake foods and try not to eat too much processed food - think they fall under that for me but a great way for a shot of protein. I’ve read that 1g per kg and 2g if you’re active. Id need 120kg if active (which I am) and there’s no way I get half of that!!

I don’t think the Fulfil protein bars are veggie though. They contain gelatine and collagen.

Lentils and beans on their own aren’t complete proteins. You need to pair them with whole grains in order to get all the amino acids that form a complete protein. So I would have hummus with whole meal pitta, vege bean curry with brown rice etc.

There was an article in the Times a week ago, recommending that women over 40 should be eating 90gm of protein a day - about double the previous dietary advice - according to scientists in Canada. Also a study showing that vegetarian women are 33% more likely to suffer a hip fracture than meat or fish eaters.
It is more difficult to achieve this level of intake when vegetarian, especially as appetite declines with age, but it can be done if you aim to include mushrooms, legumes (peas, beans, lentils) soya products such as tofu, nuts, and( if not vegan) , dairy produce and eggs in your diet.

@Babdoc that's really interesting.

I'm finding that meat makes me feel queasy, I've always eaten it but now it feels like flesh 🤷🏼‍♀️. No idea why it's happened like that!

I think I may have to be a rare meat eater though for my health as I don't want to end up with problems later down the line