Guest guest Posted October 7, 2007 Report Share Posted October 7, 2007 hello, i used to post on this list a bit but haven't for a while. my name's nicola & i live in wellington, new zealand. i guess i started this program almost 3 years ago but i have been stuck on step 3 for a long time. step 1 is solid - i've never looked back from breakfast. my journaling isn't fantastic but i mostly do it. what i wanted to ask here was for some encouragement that getting enough protein for this program is possible as a vegetarian (although i eat fish too since starting this program). i think that is what is stopping me from going forwards. i always have 3 meals a day now (usually with a snack in the afternoon because my lunch doesn't hold me until dinner) - this is so different from the erratic way i used to eat! i've got good at thinking ahead, planning & taking food with me too, but i know i don't get enough protein. (breakfast i do with protein powder.) when i first became vegetarian (10 years ago) i ate a lot of soy products & became intolerant of soy. i can eat some now but i am wary of overdoing it. i think the same thing happened with cooked legumes generally when i became vegan - i was eating so many beans & i started to feel exhausted all the time until i stopped eating them & my energy came back. again, now i eat them sometimes but am wary of having them too much. so my main protein sources are eggs, fish & sprouted legumes (lentils, mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. perhaps part of the problem is i have a real aversion to counting grams of protein - i have tried but just can't seem to make myself go through & count it up. i wondered if someone (or someones) would mind posting a sample of a few meals with how much protein the different parts contain, to help give me an idea? that would help me so much. thank you, nicola Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2007 Report Share Posted October 7, 2007 welcome back Nicola! Hopefully you'll get some knowledgeable replies from the experts here. Myself I am sure its easy to get enough protein as a vegetarian and your trusty journal will help you out with choosing your best protein sources. Dense proteins are best ( and to that end Cinzia is just introducing me to tofu ) theres a good article in Newsletters, about how to combine foods - it isnt vegetarian but feel its relevant to your question. have you seen in Files, theres a great list from Heather about vegetarian protein. So useful to me.I used to weigh/measure everything but now I am happy to go by eye - its just learning to recognise how much a cup is. Im a Brit but to make it easy, I invested in some cups - using them as a scoop takes all the stress out of measuring for me. I also have the list in my journal so I dont have to seek it out Let us know what you come up with and keep in touch! mosaic , " un_folding " <nic_paton wrote: > > hello, > > i used to post on this list a bit but haven't for a while. my name's > nicola & i live in wellington, new zealand. > > i guess i started this program almost 3 years ago but i have been > stuck on step 3 for a long time. step 1 is solid - i've never looked > back from breakfast. my journaling isn't fantastic but i mostly do it. > what i wanted to ask here was for some encouragement that getting > enough protein for this program is possible as a vegetarian (although > i eat fish too since starting this program). > > i think that is what is stopping me from going forwards. i always have > 3 meals a day now (usually with a snack in the afternoon because my > lunch doesn't hold me until dinner) - this is so different from the > erratic way i used to eat! i've got good at thinking ahead, planning & > taking food with me too, but i know i don't get enough protein. > (breakfast i do with protein powder.) > > when i first became vegetarian (10 years ago) i ate a lot of soy > products & became intolerant of soy. i can eat some now but i am wary > of overdoing it. > > i think the same thing happened with cooked legumes generally when i > became vegan - i was eating so many beans & i started to feel > exhausted all the time until i stopped eating them & my energy came > back. again, now i eat them sometimes but am wary of having them too > much. > > so my main protein sources are eggs, fish & sprouted legumes (lentils, > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > perhaps part of the problem is i have a real aversion to counting > grams of protein - i have tried but just can't seem to make myself go > through & count it up. i wondered if someone (or someones) would mind > posting a sample of a few meals with how much protein the different > parts contain, to help give me an idea? that would help me so much. > > thank you, > > nicola > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 7, 2007 Report Share Posted October 7, 2007 Hi Nicola, I would be happy to post some sample veggie meals. How many grams of protein do you need per day? JoEllen , " un_folding " <nic_paton wrote: > > hello, > > i used to post on this list a bit but haven't for a while. my name's > nicola & i live in wellington, new zealand. > > i guess i started this program almost 3 years ago but i have been > stuck on step 3 for a long time. step 1 is solid - i've never looked > back from breakfast. my journaling isn't fantastic but i mostly do it. > what i wanted to ask here was for some encouragement that getting > enough protein for this program is possible as a vegetarian (although > i eat fish too since starting this program). > > i think that is what is stopping me from going forwards. i always have > 3 meals a day now (usually with a snack in the afternoon because my > lunch doesn't hold me until dinner) - this is so different from the > erratic way i used to eat! i've got good at thinking ahead, planning & > taking food with me too, but i know i don't get enough protein. > (breakfast i do with protein powder.) > > when i first became vegetarian (10 years ago) i ate a lot of soy > products & became intolerant of soy. i can eat some now but i am wary > of overdoing it. > > i think the same thing happened with cooked legumes generally when i > became vegan - i was eating so many beans & i started to feel > exhausted all the time until i stopped eating them & my energy came > back. again, now i eat them sometimes but am wary of having them too > much. > > so my main protein sources are eggs, fish & sprouted legumes (lentils, > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > perhaps part of the problem is i have a real aversion to counting > grams of protein - i have tried but just can't seem to make myself go > through & count it up. i wondered if someone (or someones) would mind > posting a sample of a few meals with how much protein the different > parts contain, to help give me an idea? that would help me so much. > > thank you, > > nicola > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2007 Report Share Posted October 8, 2007 hi, thanks mosaic & joellen. joellen, i need 22g of protein per meal - some samples would be great, thank you. thanks for your suggestions, mosaic, they're all useful. i looked up the protein values on Files, which i will keep somewhere handy. & i'm definitely a 'however much feels right' kind of cook rather than a measurer but i can handle the idea of using a cup scoop. i still don't know how much protein i had for lunch 'cause it was leftovers & i hadn't measured anything when i made it ... but it was wholewheat pasta with red lentil & vege sauce, with some chickpeas & sprouted adzuki beans & green lentils added. i had some cheese on top too. guess i'll just keep trying to pin myself down with number of grams. nicola mosaic58 Sun, 7 Oct 2007 19:12:18 +0000 Re: getting enough protein welcome back Nicola! Hopefully you'll get some knowledgeable replies from the experts here. Myself I am sure its easy to get enough protein as a vegetarian and your trusty journal will help you out with choosing your best protein sources. Dense proteins are best ( and to that end Cinzia is just introducing me to tofu ) theres a good article in Newsletters, about how to combine foods - it isnt vegetarian but feel its relevant to your question. have you seen in Files, theres a great list from Heather about vegetarian protein. So useful to me.I used to weigh/measure everything but now I am happy to go by eye - its just learning to recognise how much a cup is. Im a Brit but to make it easy, I invested in some cups - using them as a scoop takes all the stress out of measuring for me. I also have the list in my journal so I dont have to seek it out Let us know what you come up with and keep in touch! mosaic , " un_folding " <nic_paton wrote: > > hello, > > i used to post on this list a bit but haven't for a while. my name's > nicola & i live in wellington, new zealand. > > i guess i started this program almost 3 years ago but i have been > stuck on step 3 for a long time. step 1 is solid - i've never looked > back from breakfast. my journaling isn't fantastic but i mostly do it. > what i wanted to ask here was for some encouragement that getting > enough protein for this program is possible as a vegetarian (although > i eat fish too since starting this program). > > i think that is what is stopping me from going forwards. i always have > 3 meals a day now (usually with a snack in the afternoon because my > lunch doesn't hold me until dinner) - this is so different from the > erratic way i used to eat! i've got good at thinking ahead, planning & > taking food with me too, but i know i don't get enough protein. > (breakfast i do with protein powder.) > > when i first became vegetarian (10 years ago) i ate a lot of soy > products & became intolerant of soy. i can eat some now but i am wary > of overdoing it. > > i think the same thing happened with cooked legumes generally when i > became vegan - i was eating so many beans & i started to feel > exhausted all the time until i stopped eating them & my energy came > back. again, now i eat them sometimes but am wary of having them too > much. > > so my main protein sources are eggs, fish & sprouted legumes (lentils, > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > perhaps part of the problem is i have a real aversion to counting > grams of protein - i have tried but just can't seem to make myself go > through & count it up. i wondered if someone (or someones) would mind > posting a sample of a few meals with how much protein the different > parts contain, to help give me an idea? that would help me so much. > > thank you, > > nicola > _______________ Your Future Starts Here. Dream it? Then be it! Find it at www.seek.com.au http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Fninemsn%2Eseek%2Ecom%2Eau%2F%3Ft\ racking%3Dsk%3Ahet%3Ask%3Anine%3A0%3Ahot%3Atext & _t=764565661 & _r=OCT07_endtext_Fu\ ture & _m=EXT Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 8, 2007 Report Share Posted October 8, 2007 Hi Nicola, I too find it pretty easy to be a vegetarian on this program. Have you tried adding a side of cottage cheese (13 grams protein per 1/2 cup depending on the brand) to your meals to bump up the protein? I often do that because it's fast. Sometimes I add a bit of fruit or a tomato or something to it to get a variety of favors. I also combine almonds, beans and/or eggs (and tofu) to my regular dishes - whatever seems to " go with " what I am cooking at the time. I don't like to eat a lot of beans or eggs in one meal. Can you eat edamame? I hope that helps. I'm kind of an " on the fly " creative cook Anna , " un_folding " <nic_paton wrote: > > hello, > > i used to post on this list a bit but haven't for a while. my name's > nicola & i live in wellington, new zealand. > > i guess i started this program almost 3 years ago but i have been > stuck on step 3 for a long time. step 1 is solid - i've never looked > back from breakfast. my journaling isn't fantastic but i mostly do it. > what i wanted to ask here was for some encouragement that getting > enough protein for this program is possible as a vegetarian (although > i eat fish too since starting this program). > > i think that is what is stopping me from going forwards. i always have > 3 meals a day now (usually with a snack in the afternoon because my > lunch doesn't hold me until dinner) - this is so different from the > erratic way i used to eat! i've got good at thinking ahead, planning & > taking food with me too, but i know i don't get enough protein. > (breakfast i do with protein powder.) > > when i first became vegetarian (10 years ago) i ate a lot of soy > products & became intolerant of soy. i can eat some now but i am wary > of overdoing it. > > i think the same thing happened with cooked legumes generally when i > became vegan - i was eating so many beans & i started to feel > exhausted all the time until i stopped eating them & my energy came > back. again, now i eat them sometimes but am wary of having them too > much. > > so my main protein sources are eggs, fish & sprouted legumes (lentils, > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > perhaps part of the problem is i have a real aversion to counting > grams of protein - i have tried but just can't seem to make myself go > through & count it up. i wondered if someone (or someones) would mind > posting a sample of a few meals with how much protein the different > parts contain, to help give me an idea? that would help me so much. > > thank you, > > nicola > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 9, 2007 Report Share Posted October 9, 2007 Great Nicola, that's about the same amount of protein I need. I like 3 eggs (18) either scrambled or hard boiled on top of chili (about 3/4 cup which I'm sure covers the extra 4 grams-whatever extra there is I count as part of the brown) with mashed sweet potatoes and green beans. Or a salad with a foil bag of tuna fish (21) (do you have those in New Zealand?-if not, look at the protein amount on the can) with hummus and guacamole on top and oat muffins on the side. Or 2 veggie burgers (here in US I use Southwest Sunshine Burgers which makes 12g) with rice cheese-the whole package has 56 g, so I eyeball a slice about 1/6 of the package) with sweet potatoes and squash. Or lentil soup (my brand is in a package with 22 g) with an Ezekial muffin (do you have those?-8 g. protein but here I'm using it as the brown) and kale. I also mix other veggies into the soup if I have them around. Or Ezekial sprouted grain pasta (the box has 72 g, so I use about 1/4 box for 18 g) mixed with carrots, spinach, peas and rice cheese (4 g worth-I've gotten good at eyeballing) all mixed together with 2 sweet potato oat muffins on the side) I'm a mix it all together sort of cook. If you are more of a things don't touch one another on the plate sort, I can come up with more. Hope this helps, JoEllen , Nicola <nic_paton wrote: > > > > hi, > > thanks mosaic & joellen. > > joellen, i need 22g of protein per meal - some samples would be great, thank you. > > thanks for your suggestions, mosaic, they're all useful. i looked up the protein values on Files, which i will keep somewhere handy. & i'm definitely a 'however much feels right' kind of cook rather than a measurer but i can handle the idea of using a cup scoop. > > i still don't know how much protein i had for lunch 'cause it was leftovers & i hadn't measured anything when i made it ... but it was wholewheat pasta with red lentil & vege sauce, with some chickpeas & sprouted adzuki beans & green lentils added. i had some cheese on top too. guess i'll just keep trying to pin myself down with number of grams. > > nicola > > > > mosaic58 > Sun, 7 Oct 2007 19:12:18 +0000 > Re: getting enough protein > > > > > > > > > > > > > > welcome back Nicola! > > > > Hopefully you'll get some knowledgeable replies from the experts here. > > Myself I am sure its easy to get enough protein as a vegetarian and > > your trusty journal will help you out with choosing your best protein > > sources. > > > > Dense proteins are best ( and to that end Cinzia is just introducing > > me to tofu ) > > > > theres a good article in Newsletters, about how to combine foods - > > it isnt vegetarian but feel its relevant to your question. > > > > have you seen in Files, theres a great list from Heather about > > vegetarian protein. So useful to me.I used to weigh/measure > > everything but now I am happy to go by eye - its just learning to > > recognise how much a cup is. > > > > Im a Brit but to make it easy, I invested in some cups - using them > > as a scoop takes all the stress out of measuring for me. > > > > I also have the list in my journal so I dont have to seek it out > > > > Let us know what you come up with and keep in touch! > > mosaic > > > > , " un_folding " > > <nic_paton@> wrote: > > > > > > hello, > > > > > > i used to post on this list a bit but haven't for a while. my name's > > > nicola & i live in wellington, new zealand. > > > > > > i guess i started this program almost 3 years ago but i have been > > > stuck on step 3 for a long time. step 1 is solid - i've never looked > > > back from breakfast. my journaling isn't fantastic but i mostly do > > it. > > > what i wanted to ask here was for some encouragement that getting > > > enough protein for this program is possible as a vegetarian > > (although > > > i eat fish too since starting this program). > > > > > > i think that is what is stopping me from going forwards. i always > > have > > > 3 meals a day now (usually with a snack in the afternoon because my > > > lunch doesn't hold me until dinner) - this is so different from the > > > erratic way i used to eat! i've got good at thinking ahead, > > planning & > > > taking food with me too, but i know i don't get enough protein. > > > (breakfast i do with protein powder.) > > > > > > when i first became vegetarian (10 years ago) i ate a lot of soy > > > products & became intolerant of soy. i can eat some now but i am > > wary > > > of overdoing it. > > > > > > i think the same thing happened with cooked legumes generally when i > > > became vegan - i was eating so many beans & i started to feel > > > exhausted all the time until i stopped eating them & my energy came > > > back. again, now i eat them sometimes but am wary of having them too > > > much. > > > > > > so my main protein sources are eggs, fish & sprouted legumes > > (lentils, > > > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > > > > > perhaps part of the problem is i have a real aversion to counting > > > grams of protein - i have tried but just can't seem to make myself > > go > > > through & count it up. i wondered if someone (or someones) would > > mind > > > posting a sample of a few meals with how much protein the different > > > parts contain, to help give me an idea? that would help me so much. > > > > > > thank you, > > > > > > nicola > > > > > > > > > > > > > > > > > > > > > _______________ > Your Future Starts Here. Dream it? Then be it! Find it at www.seek.com.au > http://a.ninemsn.com.au/b.aspx?URL=http%3A%2F%2Fninemsn%2Eseek%2Ecom%2Eau% 2F%3Ftracking%3Dsk%3Ahet%3Ask%3Anine%3A0%3Ahot% 3Atext & _t=764565661 & _r=OCT07_endtext_Future & _m=EXT > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 12, 2007 Report Share Posted October 12, 2007 thanks for this too, anna. you all make it sound so easy (which is great!!) i like to eat organic food & i haven't been able to find an organic cottage cheese in new zealand so i haven't been using it. (the non-organic one in the supermarket has a lot of additives too). i've never seen edamame in shops either, although maybe i just need to look more as i've eaten them in japanese restaurants (yum!). agree about combining foods so not having to eat a whole cup of beans or 3 eggs. nicola " In defying this patriarchy, we are loyal to future generations and to life and this planet itself. " Vandana Shiva Sunshine7 Mon, 8 Oct 2007 21:07:08 +0000 Re: getting enough protein Hi Nicola, I too find it pretty easy to be a vegetarian on this program. Have you tried adding a side of cottage cheese (13 grams protein per 1/2 cup depending on the brand) to your meals to bump up the protein? I often do that because it's fast. Sometimes I add a bit of fruit or a tomato or something to it to get a variety of favors. I also combine almonds, beans and/or eggs (and tofu) to my regular dishes - whatever seems to " go with " what I am cooking at the time. I don't like to eat a lot of beans or eggs in one meal. Can you eat edamame? I hope that helps. I'm kind of an " on the fly " creative cook Anna , " un_folding " <nic_paton wrote: > > hello, > > i used to post on this list a bit but haven't for a while. my name's > nicola & i live in wellington, new zealand. > > i guess i started this program almost 3 years ago but i have been > stuck on step 3 for a long time. step 1 is solid - i've never looked > back from breakfast. my journaling isn't fantastic but i mostly do it. > what i wanted to ask here was for some encouragement that getting > enough protein for this program is possible as a vegetarian (although > i eat fish too since starting this program). > > i think that is what is stopping me from going forwards. i always have > 3 meals a day now (usually with a snack in the afternoon because my > lunch doesn't hold me until dinner) - this is so different from the > erratic way i used to eat! i've got good at thinking ahead, planning & > taking food with me too, but i know i don't get enough protein. > (breakfast i do with protein powder.) > > when i first became vegetarian (10 years ago) i ate a lot of soy > products & became intolerant of soy. i can eat some now but i am wary > of overdoing it. > > i think the same thing happened with cooked legumes generally when i > became vegan - i was eating so many beans & i started to feel > exhausted all the time until i stopped eating them & my energy came > back. again, now i eat them sometimes but am wary of having them too > much. > > so my main protein sources are eggs, fish & sprouted legumes (lentils, > mung, adzuki beans), with some nuts, seeds, yoghurt & cheese. > > perhaps part of the problem is i have a real aversion to counting > grams of protein - i have tried but just can't seem to make myself go > through & count it up. i wondered if someone (or someones) would mind > posting a sample of a few meals with how much protein the different > parts contain, to help give me an idea? that would help me so much. > > thank you, > > nicola > _______________ New music from the Rogue Traders - listen now! http://ninemsn.com.au/share/redir/adTrack.asp?mode=click & clientID=832 & referral=h\ otmailtaglineOct07 & URL=http://music.ninemsn.com.au/roguetraders Quote Link to comment Share on other sites More sharing options...
Guest guest Posted October 12, 2007 Report Share Posted October 12, 2007 You have a good point about the organics Nicola. I do get organic edamame here (midwest US), but I haven't found organic cottage cheese -- and I make such a fuss about buying organic milk!!! Jeez, I need to look harder, I bet it exits. I just get complacent with old habits... Good luck finding more foods that suit you in New Zealand. The retreat sound fantastic also. Please keep us posted , Nicola <nic_paton wrote: > > > > thanks for this too, anna. you all make it sound so easy (which is great!!) > > i like to eat organic food & i haven't been able to find an organic cottage cheese in new zealand so i haven't been using it. (the non-organic one in the supermarket has a lot of additives too). i've never seen edamame in shops either, although maybe i just need to look more as i've eaten them in japanese restaurants (yum!). > > agree about combining foods so not having to eat a whole cup of beans or 3 eggs. > > nicola > > " In defying this patriarchy, we are loyal to future generations and to life and this planet itself. " Vandana Shiva Quote Link to comment Share on other sites More sharing options...
Recommended Posts
Join the conversation
You are posting as a guest. If you have an account, sign in now to post with your account.
Note: Your post will require moderator approval before it will be visible.