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HI!

Hi, everyone!  I've been a vegetarian for 10+ years.  Though I was never really into dairy I still consumed it on ocassion and just 2 weeks ago was diagnosed with a lactose intolerance.  SOOO.... now that my eating world is in a bit of tizzy needing to read labels even more, I've come seeking guidance in cooking and eating ideas.  I have a meat eating husband and 2 year old who goes both ways.  I have  a lot dietary concerns, as I generally need to reach a certain caloric level each between carbs, proteins and fats.  I run and do a bit a lifting and am a professional timbersports competitor.  Relying on dairy for certain protein levels and fats is now not an option.  It's a long story of how I got on my current eating habits but it's something I need to maintain for energy and fitness levels.  Either way, I'll stop babbling now.  :)

I've made my first batch of completely vegan cookies (using Ener-G egg replacer and Smart Balance) and they are flat as all get out.  :(  I'm hoping to get some insight who have been down this path before with cooking and baking.

It's great to be here. 
;)b

I'm kinda new to veganism but, have replaced my whey protein shake with naturade total soy meal replacement.  It has 13 grams protein, 20 grams, carb, and 150 cal per serving.  I'm going to try another one that is soy free next week.  So far the soy one is good.  Also if it will help here's a list of some vegam protein.

Protein in Raw Nuts and Seeds
(shelled)

Nut/Seed (1/4 cup)  Protein
Grams

Almond 7 
Brazil nut 5 
Cashew 4 
Chestnut 1 
Coconut (shredded)  2
Filbert/Hazelnut 5
Flax seed  5
Macadamia 2
Peanut 8
Pecan 2
Pine nut 4
Pistachio 6
Pumpkin seed 7
Sesame seed 7
Soynut 10
Sunflower seed 8
Walnut 5

Protein in Beans
(cooked)  Bean 1 cup Protein
Grams 
Adzuki (Aduki)  17
Anasazi  15
Black Beans 15
Black-eyed Peas  14
Cannellini (White Beans)  17
Cranberry Bean  17
Fava Beans  13
Garbanzos (Chick Peas)  15
Great Northern Beans  15
Green Peas, whole  9
Kidney Beans  15
Lentils  18
Lima Beans  15
Mung Beans  14
Navy Beans  16
Pink Beans 15
Pinto Beans  14
Soybeans 29
Split Peas  16

Protein in Grains
(cooked)  Grain 1 cup  Protein
Grams
Amaranth 7
Barley, pearled  4 to 5
Barley, flakes 4
Buckwheat groats  5 to 6
Cornmeal (fine grind) 3
Cornmeal (polenta, coarse) 3
Millet, hulled  8.4
Oat Groats 6
Oat, bran  7
Quinoa 5
Rice, brown  3 to 5
Rice, white  4
Rice, wild  7
Rye, berries 7
Rye, flakes  6
Spelt, berries 5
Teff  6
Triticale  25
Wheat, whole berries 6 to 9
Couscous, whole wheat 6
Wheat, bulgur  5 to 6

Protein in Meat, Chicken, Fish
Substitutes*  Product Serving
Size Protein
Grams
Boca Burger Original Vegan 2.5 oz 13
GardenVegan Veggie Patties  2.5 oz  9
Health is Wealth Chicken-Free Patties 3 oz. 14
Health is Wealth Yummie Burger 2.5 oz. 12
Lightlife Gimme Lean  2oz. 8
Lightlife Smart Cutlets
Seasoned Chicken 3 oz. 26
Lightlife Smart Deli Combos 2.7 oz. 17
Lightlife Smart Dogs 1.5 oz. 9
Mon Cuisine Breaded Chicken Patties 3 oz. 7
Morningstar Farms Original Grillers 2.3 oz 15
Nate's Meatless Meatballs (3) 1.5 oz 10
Natural Touch Vegan Burger 2.7 oz 11
Natural Touch Veggie Medley  2.3 oz 11
SoyBoy Vegan Okara Burger 3 oz. 13
SoyBoy Vegetarian Franks 1.5 oz. 11
Starlite Cuisine Soy Taquitos 2 oz. 7
White Wave Seitan 3 oz. 31
Whole Foods 365
Meat Free Vegan Burger 2.5 oz. 13
Yves Canadian Veggie Bacon (3 slices) 2 oz. 17
Yves Veggie Burger 3 oz. 16
Yves Veggie Chick'n Burgers 3 oz. 17
Yves Veggie Dogs 1.6 oz. 11

*All items vegan

Protein in Hot Cereals
(cooked)  Cereal Cup Protein
Grams
Arrowhead Mills Corn Grits 1/4 3
Arrowhead Mills 7 Grain 1/4 4
Bob's 8 Grain 1/4 4
Bob's 10 Grain 1/4 6
Bob's Kamut 1/4 5
Bob's Triticale 1/4 4
Bob's Whole Grain Cracked Wheat 1/4 5
Cream of Rye 1/3 5
Kashi 1/2 6
Mother's Multigrain 1/2 5
Quaker Old Fashioned Oats 1/2 5
Quinoa Flakes 1/3 3 
Roman Meal Hot Cereal 1/3 5
Wheatena 1/3 5

Protein in Fresh Vegetables
(cooked)  Vegetable Serving Protein
Grams
Artichoke medium 4
Asparagus 5 spears 2
Beans, string 1 cup 2
Beets 1/2 cup 1
Broccoli 1/2 cup 2
Brussels Sprouts 1/2 cup 2
Cabbage 1/2 cup 1
Carrot 1/2 cup 1
Cauliflower 1/2 cup 1
Celeriac 1 cup 1
Celery 1 cup 1
Chard, Swiss 1 cup 3
Chayote 1 cup 1
Chives 1 tablespoon 0.10
Collards 1 cup 4
Corn, Sweet 1 large cob 5
Cucumber 1 cup 1
Eggplant 1 cup 1
Fennel 1 medium bulb 3
Jerusalem Artichoke 1 cup 3
Kale 1 cup 2.5
Kohlrabi 1 cup 3
Leeks 1 cup 1
Lettuce 1 cup 1
Okra 1/2 cup 1
Onion 1/2 cup 1
Parsnip 1/2 cup 1
Peas 1/2 cup 4
Peppers, bell 1/2 cup 1
Potato, baked with skin 2 1/3 x 4 3/4" 5
Potato, boiled with skin 1/2 cup 1
Radish 1 cup 1
Rhubarb 1 cup 1
Rutabaga 1 cup 2
Spinach 1 cup 1
Squash, Summer 1 cup 2
Squash, Winter 1 cup 2
Sweet Potato 1 cup 3
Tomato 1 medium 1
Turnip 1 cup 1
Protein in Fruits
(raw)  Fruit Serving Protein
Grams
Apple 2 per lb. 0
Apricot med. 0
Avocado med. 4
Banana 1 1 to 2
Blackberry cup 2
Blueberry cup 1
Boysenberry cup 1
Cantaloupe cup 1
Casaba Melon cup 2
Cherimoya 1 7
Cherry cup 1
Cranberry cup 0
Currant cup 2
Date(pitted) 1/4 cup 1
Durian 1 cup 4
Feijoa med. 1
Fig 1 0
Gooseberry cup 1
Grape cup 1 
Grapefruit 1/2 1
Guava med. 1
Honeydew cup 1
Jackfruit cup 2
Jujube, dried 1 oz. 1
Kiwi large 1
Kumquat med. 0
Lemon 1 1
Lime 1 0
Loganberry cup 1.4
Loquat 1 0
Mango 1 1
Mulberry cup 2
Nectarine 1 1
Orange 1 1
Papaya cup 1
Passionfruit 1 0
Peach 1 1
Pear 1 1
Persimmon 1 0
Pineapple cup 1
Plum 1 1
Pomegranate 1 1.5
Pomelo 1/2 2.3
Prickly Pear med. 1
Quince med. .4
Raspberry cup 1
Rhubarb cup 1
Sapote med. 5
Star Fruit cup 1
Strawberry cup 1
Tangerine med. 1
Watermelon cup 1
Protein in Nut Butters  Nut/Seed
(2 Tablespoons)  Protein
Grams

Almond 5 to 8
Cashew 4 to 5
Peanut 7 to 9
Sesame Tahini  6
Soy Nut 6 to 7
Protein in Milk Substitutes  Beverage
1 cup  Protein
Grams

Soy Regular 6 to 9
Soy Low/Nonfat 4
Rice  1
Rice and Soy  7
Almond  1 to 2
Oat  4
Multigrain  5
Protein in Soy Products  Product  Serving
Size Protein
Grams
Tofu
Medium to Extra Firm 3 oz. 7 to 12
Tofu
Soft or Silken 3 oz.  4 to 6
Tempeh 4 oz. 12 to 20
Textured Vegetable Protein
TVP 1/4 cup 10 to 12

Hope this helps!!

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Hi Larisuena.

Thanks for all the tips!  :)  After getting into some heavy fitness training a couple of months ago, i was using whey protein and crashing so yep, I've switched to soy and brown rice protein.  Those have helped drastically in my overall physical feeling.  And I would try to inject some dairy after excluding the whey protein and still have the same effect as the protein.  After speaking with my doctor about it, she was in agreement that dairy/lactose is the likely culprit.  I guess it's fairly common to become lactose intolerant as a woman ages?? 

Thanks again for your extensive list.  That'll be really helpful! 

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Good luck! 

When I am working out and don't feel like I'm getting enough protein, I'll drink a vegan protein supplement like Hemp and Rice protein.  They aren't too horrible.  I try to stay away from powdered soy proteins because I eat tofu and other soy products already.

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I wondered about that as well.  Is there such a thing as too much soy protein?  I do add a bit of rice protein powder just to switch it up a bit and saw hemp protein a the store.  The rice powder w/ orange juice was just this side of almost terrible but do-able.  My friend who knows and understands my eating lifestyle and drew up my meal plan is asking me to take 30 grams of protein per meal.  I eat five meals per day.

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I was wondering about the soy thing too.  That's why I want to try different protein without soy.  I'm not sure if it's all in my head or not but, after I run or exercise really hard I drink a protein shake afterward and It seems to help me not be as sore the next day.  When I don't drink it I am terribly sore.  So I don't know if its in my h ead or really helps. 

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