Guest guest Posted January 13, 2009 Report Share Posted January 13, 2009 We've had quite a few new members join us recently and I thought it would be a good time to revisit that ole topic of getting enough protein while a vegetarian on the program. We all probably know by now that we should aim for a daily amount base on the formula in Dr. Des Maisons books (weight in pounds x ..5=protein for the day, divide that by 3 to get the amount per meal). So to use me for example, I weight 170 pounds. So that's 170 x .5 = 85. Divide that by 3 and it's about 28 grams per meal. So now that we know that amount we have to look at protein sources. I find as a vegetarian it is difficult to use just one protein source to get to 28 grams. So I often combine protein sources. Main protein sources for me are usually tofu, seitan, or eggs. Cheese, nuts, nut butters, beans, legumes, greek yogurt all work great to top off the protein. Sometimes I'll do three different things . I often make stir fries these days. Seitan with vegetables and ginger tamari sauce is a staple, throw in some nuts for additional protein and brown rice for a brown and voila, a yummy meal. I also have been making the cashew chili which has beans, cashews and cheese for protein. I even fried a couple of eggs to put on top once and wow was that good. Sometimes I eat tempeh, which is a soy product that takes a bit of getting used to LOL. In fact I'm still trying to figure out other ways to fix it. I found these soy " chicken " nuggest in my health food store that are breaded with whole wheat flour. Those are a nice quick protein source. I discovered I do NOT like tofurkey LOL, and beans as the main protein source too many days in a row make me weepy. My journal is forever an important tool. What have the rest of you been discovering for favorite proteins? Heather There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. --Albert Einstein Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2009 Report Share Posted January 13, 2009 , Heather Butler <hawaiihmb wrote: >H. eather Thank you for this. I posted something this morning that didn't appear, perhaps it will later, about protein, it's good to hear that you can be vegetarian and do RR. I am on step 3 at the moment and eating chicken and fish after being veggie for about 18 years. I feel better for the fish and chicken but struggle to eat it at every meal, and feel guilty about it. On Sunday I made a lentil soup (for last meal of day) with the right amount of lentils for protein need (21g of protein at each meal), and ate it with whole wheat pittas, but didn't feel great next day when I woke up, wasn't sure if it was this meal that was the reason. My timings had been later that day by just over an hour and it was a day 4, what do you think? Just felt really bleak the next day, like a seratonin low which isn't something I usually get, I usually get BE lows when things go out. Lucie > We've had quite a few new members join us recently and I thought it would be a good time to revisit that ole topic of getting enough protein while a vegetarian on the program. We all probably know by now that we should aim for a daily amount base on the formula in Dr. Des Maisons books (weight in pounds x .5=protein for the day, divide that by 3 to get the amount per meal). So to use me for example, I weight 170 pounds. So that's 170 x .5 = 85. Divide that by 3 and it's about 28 grams per meal. > > So now that we know that amount we have to look at protein sources. I find as a vegetarian it is difficult to use just one protein source to get to 28 grams. So I often combine protein sources. Main protein sources for me are usually tofu, seitan, or eggs. Cheese, nuts, nut butters, beans, legumes, greek yogurt all work great to top off the protein. Sometimes I'll do three different things . I often make stir fries these days. Seitan with vegetables and ginger tamari sauce is a staple, throw in some nuts for additional protein and brown rice for a brown and voila, a yummy meal. I also have been making the cashew chili which has beans, cashews and cheese for protein. I even fried a couple of eggs to put on top once and wow was that good. Sometimes I eat tempeh, which is a soy product that takes a bit of getting used to LOL. In fact I'm still trying to figure out other ways to fix it. I found these soy " chicken " nuggest in my health food store > that are breaded with whole wheat flour. Those are a nice quick protein source. I discovered I do NOT like tofurkey LOL, and beans as the main protein source too many days in a row make me weepy. My journal is forever an important tool. > > What have the rest of you been discovering for favorite proteins? > > Heather > > There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. > --Albert Einstein > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2009 Report Share Posted January 13, 2009 Hi Lucie, well the new members to a Radiant Recovery list are moderated by default to prevent spammers from invading . You are off that setting and free to post at will (just promise me no Spam ). Interesting about feeling low. I would be curious to see how the meal held you on a different day, when you weren't having a day 4 and the timings were better. Everything works together so synergistically, that even a little late meal (no matter how perfectly composed) can make me feel wacky. Also, do you eat dairy? Typically when I have a legume or bean meal I like to add cheese, it seems to just work better in my body to have the denser protein along side it. Heather There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. --Albert Einstein ________________________________ fleetlucy <fleetlucy Tuesday, January 13, 2009 7:58:38 AM Re: protein amounts , Heather Butler <hawaiihmb@. ..> wrote: >H. eather Thank you for this. I posted something this morning that didn't appear, perhaps it will later, about protein, it's good to hear that you can be vegetarian and do RR. I am on step 3 at the moment and eating chicken and fish after being veggie for about 18 years. I feel better for the fish and chicken but struggle to eat it at every meal, and feel guilty about it. On Sunday I made a lentil soup (for last meal of day) with the right amount of lentils for protein need (21g of protein at each meal), and ate it with whole wheat pittas, but didn't feel great next day when I woke up, wasn't sure if it was this meal that was the reason. My timings had been later that day by just over an hour and it was a day 4, what do you think? Just felt really bleak the next day, like a seratonin low which isn't something I usually get, I usually get BE lows when things go out. Lucie > We've had quite a few new members join us recently and I thought it would be a good time to revisit that ole topic of getting enough protein while a vegetarian on the program. We all probably know by now that we should aim for a daily amount base on the formula in Dr. Des Maisons books (weight in pounds x .5=protein for the day, divide that by 3 to get the amount per meal). So to use me for example, I weight 170 pounds. So that's 170 x .5 = 85. Divide that by 3 and it's about 28 grams per meal. > > So now that we know that amount we have to look at protein sources. I find as a vegetarian it is difficult to use just one protein source to get to 28 grams. So I often combine protein sources. Main protein sources for me are usually tofu, seitan, or eggs. Cheese, nuts, nut butters, beans, legumes, greek yogurt all work great to top off the protein. Sometimes I'll do three different things . I often make stir fries these days. Seitan with vegetables and ginger tamari sauce is a staple, throw in some nuts for additional protein and brown rice for a brown and voila, a yummy meal. I also have been making the cashew chili which has beans, cashews and cheese for protein. I even fried a couple of eggs to put on top once and wow was that good. Sometimes I eat tempeh, which is a soy product that takes a bit of getting used to LOL. In fact I'm still trying to figure out other ways to fix it. I found these soy " chicken " nuggest in my health food store > that are breaded with whole wheat flour. Those are a nice quick protein source. I discovered I do NOT like tofurkey LOL, and beans as the main protein source too many days in a row make me weepy. My journal is forever an important tool. > > What have the rest of you been discovering for favorite proteins? > > Heather > > There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. > --Albert Einstein > > > > > > Quote Link to comment Share on other sites More sharing options...
Guest guest Posted January 13, 2009 Report Share Posted January 13, 2009 , Heather Butler <hawaiihmb wrote: >Hi Heather Yes I do eat dairy, lots, love cheese. Thanks for your help, and promise, no spam!. Lucie > Hi Lucie, well the new members to a Radiant Recovery list are moderated by default to prevent spammers from invading . You are off that setting and free to post at will (just promise me no Spam ). > > Interesting about feeling low. I would be curious to see how the meal held you on a different day, when you weren't having a day 4 and the timings were better. Everything works together so synergistically, that even a little late meal (no matter how perfectly composed) can make me feel wacky. Also, do you eat dairy? Typically when I have a legume or bean meal I like to add cheese, it seems to just work better in my body to have the denser protein along side it. > Heather > > There are two ways to live your life. One is as though nothing is a miracle. The other is as though everything is a miracle. > --Albert Einstein > > > > > ________________________________ > fleetlucy <fleetlucy > > Tuesday, January 13, 2009 7:58:38 AM > Re: protein amounts > > > , Heather Butler <hawaiihmb@ ..> wrote: > >H. eather > > Thank you for this. I posted something this morning that didn't appear, perhaps it will > later, about protein, it's good to hear that you can be vegetarian and do RR. I am on step > 3 at the moment and eating chicken and fish after being veggie for about 18 years. I feel > better for the fish and chicken but struggle to eat it at every meal, and feel guilty about it. > > On Sunday I made a lentil soup (for last meal of day) with the right amount of lentils for > protein need (21g of protein at each meal), and ate it with whole wheat pittas, but didn't > feel great next day when I woke up, wasn't sure if it was this meal that was the reason. > My timings had been later that day by just over an hour and it was a day 4, what do you > think? Just felt really bleak the next day, like a seratonin low which isn't something I > usually get, I usually get BE lows when things go out. > > Lucie > > We've had quite a few new members join us recently and I thought it would be a good > time to revisit that ole topic of getting enough protein while a vegetarian on the program. > We all probably know by now that we should aim for a daily amount base on the formula > in Dr. Des Maisons books (weight in pounds x .5=protein for the day, divide that by 3 to > get the amount per meal). So to use me for example, I weight 170 pounds. So that's 170 > x .5 = 85. Divide that by 3 and it's about 28 grams per meal. > > > > So now that we know that amount we have to look at protein sources. I find as a > vegetarian it is difficult to use just one protein source to get to 28 grams. So I often > combine protein sources. Main protein sources for me are usually tofu, seitan, or eggs. > Cheese, nuts, nut butters, beans, legumes, greek yogurt all work great to top off the > protein. Sometimes I'll do three different things . I often make stir fries these days. > Seitan with vegetables and ginger tamari sauce is a staple, throw in some nuts for > additional protein and brown rice for a brown and voila, a yummy meal. I also have been > making the cashew chili which has beans, cashews and cheese for protein. I even fried a > couple of eggs to put on top once and wow was that good. Sometimes I eat tempeh, which > is a soy product that takes a bit of getting used to LOL. In fact I'm still trying to figure out > other ways to fix it. I found these soy " chicken " nuggest in my health food store > > that are breaded with whole wheat flour. Those are a nice quick protein source. I > discovered I do NOT like tofurkey LOL, and beans as the main protein source too many > days in a row make me weepy. My journal is forever an important tool. > > > > What have the rest of you been discovering for favorite proteins? > > > > Heather > > > > There are two ways to live your life. One is as though nothing is a miracle. The other is > as though everything is a miracle. > > --Albert Einstein > > > > > > > > > > > > Quote Link to comment Share on other sites More sharing options...
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