So I started with a naturopath to help with my hormone balancing but also to lose some of the baby weight. My weight has stayed exactly the same postpartum, regardless of the amount of exercise i'm doing or if i'm eating well or not and I'm getting really frustrated.
She has recommended upping my protein and cutting all snacks. Essentially, three meals a day with 4-5 hrs between them. Also recommended only eating one type of protein per meal (ie. breakfast is just milk, lunch just soy, dinner just lentils etc) with veggies and some fruit. The no snacking thing has helped my energy levels in the morning but its harder in the afternoon.
I'm struggling how to get my protein levels up! I've been having yogurt for breakfast with fruit but a cup of yogurt gives me 10g of protein, if I can't add other sources to it I can't get up to even the recommended 30% protein for the day. I'm getting about 15% now.
Does anyone have any vegetarian (no eggs or mushrooms either) single protein source meals?
honeydew / 7622 posts
Black beans, cottage cheese.
pear / 1961 posts
Peanut/nut butter! Slash adding nuts to meals where possible (e.g., scoop of nut butter in oatmeal, handful of nuts on salads or stir-fry, etc)
eggplant / 11716 posts
quinoa and lentils. I like both of those because they don't have to be soaked (or canned--I don't do canned because of the bpa and sodium).
eggplant / 11824 posts
Could you add a scoop of protein powder to your yogurt? There are also yogurts that will give you a lot more than 10g in a serving so you could look for those. Fage 2% Greek has like 20g of protein and about 150 calories. Oikos protein yogurt has only something like 120 calories and 15g of protein.
I'll try to think of other ideas!
grapefruit / 4988 posts
Definitely find higher protein yogurt. I eat Fage Plain Total and it has 18g. Tofu is another obvious one for single source. Maybe quinoa bowls? The single source thing is very tough for vegetarian without eggs. What is the reasoning behind that? I have to admit, between that and the no snacks thing, this sounds almost impossible.
kiwi / 617 posts
Try hemp seeds. One serving is 3 tablespoons, so you can easily ramp that up. They are a whole protein, taste a little nutty like walnuts. I add them to my salad, and don't even notice them.
You can also try chia seeds - they are not as high in protein as hemp, so this may only be a snack. I would make a fruit 'pudding' by pureeing raspberries and cantaloupe and letting the chia seeds soak in overnight. I'd make a weeks worth at a time.
I make ranch dressing out of Greek yogurt, and then eat a 1 cup of dip with veggies as lunch. It tastes like junk food, buts its all good for you! And its a way to eat more Greek yogurt without it all being savory. So perhaps for one meal you can have a sweet Greek yogurt cup and then a savory one, so that you are sticking with just one protein?
I get a lot of good ideas for vegetarian meals from http://www.vegetariantimes.com.
I'm not sure why you can't eat eggs, but if its simple dislike you may want to try just egg whites. I'm not a fan of egg yolks so whites are my go to. Just buy the box in the store. They don't really taste like much, I add spices like cumin and chili powder or Italian seasoning. It takes a lot of egg whites to get a good amount of protein, but after you get used to eating that way you will be fine.
nectarine / 2317 posts
@catlady: It's tough. Her theory is the amino acids of different proteins can counter act each other and cause less absorption. I want to give it a good try but I'm really struggling. Maybe I just need to try and eat protein rich meals without worrying about my macros. I feel like vegetarian protein is all about combos of foods!
@youboots: @KayKay: @yoursilverlining: @Anagram: Thanks ladies. I'm not suppose to add other proteins to my meals, so I can't have nuts and yogurt together or beans and cheese (so hard for mexican!). I was adding nuts to my yogurt or thinking of doing a protein smoothie in the morning but i'd have to do protein powder and fruit/veggies only.
nectarine / 2465 posts
@Banana330: I'm a registered dietitian - honestly that theory sounds really weird, I have never heard of that and can't figure out how that would work.
nectarine / 2317 posts
@MrsKRB: I found it odd too. I've been trying to find more information about it but I can't (i'm not sure i'm searching the right things).
pomegranate / 3658 posts
Lentils, chickpeas, hummus, green peas, quinoa, peanut butter, black beans, tofu, edamame, spinach, broccoli.
kiwi / 526 posts
For breakfasts, oatmeal made with milk, topped with pb and banana. I mix proteins I guess, no issues as far as I can tell. Also whey protein powder in a fruit smoothie made with yogurt.
pear / 1737 posts
Tvp (texturized vegetable protein) comes in different sizes and shapes. Throw it into a pasta sauce or chili and it soaks up the liquid and resembles ground beef or bigger beef chunks. Disclaimer, the big chunks are chewy. My husband doesn't like them, but I love it as long as they have soaked up enough liquid. Greek yoghurt has lots of protein and comes in different degrees of milk fat content. Yellow and green split peas have lots of protein and iron so they're good in soups and stews and can be pureed for a nicer texture. You can throw tvp or split peas in a pasta sauce and then use that for pasta. Black bean (or any other type of bean) burgers. These can also be made with lentils instead. You can also make a bean paste (think like pate) with garlic and herbs and spread it on toast or crackers. It's delicious! I also use fake bacon to make an egg mcmuffin type sandwich with English muffins for breakfast.
Quinoa casseroles are good. There are a bunch of types on Pinterest. Nut loaf is good too with gravy on it or chilled and sliced in a sandwich with mustard (sort of like meat loaf I guess). You can make it with any type of nut(s) and mix it onions, garlic, herbs, and grated vegetables in it.
cantaloupe / 6017 posts
That sounds like some faux-science nonsense to me.... in my state NDs are barely regulated and can do whatever they want. Might be worth seeing a dietician or your PCP for some blood tests (thyroid comes to mind).
nectarine / 2085 posts
I'm skeptical of the premise, but I'd start by getting a higher protein yogurt. I don't really get how you would apply the "no mixing" rule. Grains have protein and some vegetables do too, does that mean you can't eat those at the same time as lentils?
Anyhow, two things that haven't been mentioned yet: tempeh and seitan. They'll be at a place like Whole Foods, if your regular store doesn't have them.
pear / 1737 posts
Ditto what other people said re: how it won't work to only do one protein source since it is in a lot of foods, but maybe they just mean one major source of protein per meal?
nectarine / 2317 posts
@honeybear: @Mrs. Goose: Ya i'm not sure I buy in to it but I'm wiling to give it a try to see if it works for me. She does mean major source of protein, so don't mix nuts and seeds with yogurt, or lentils with beans, or soy with cheese. I find it's ok for stuff like soups and stir fries but other meals its tough. Tempeh and seitan are a good idea, thanks.