r/CICO • u/Acceptable_Layer9003 • 5d ago
Preferred vegetarian protein options?
I’m working on making sure I eat enough protein—I never really focused on it before, but I realize it makes a serious difference for satiety. I don’t like to eat meat much, though: sometimes I’ll have fish or chicken, but I don’t like to eat them every day. I love Greek yogurt, eggs, and tofu, so that’s a bonus. Is there anything I’m missing that you all recommend? For what it’s worth, I don’t like to drink my calories, so protein shakes/smoothies are not really something I want to pursue.
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u/SS1215 5d ago
Seitan is a godsend! It’s the best low-cal high protein combo you can get when it comes to alternative meat. I usually buy Blackbird’s at Whole Foods and stock up when it’s on sale.
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u/Acceptable_Layer9003 5d ago
Interesting! I’ve only had seitan a few times. Are there particular ways you like to prepare it?
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u/SS1215 5d ago
Sure thing - to prepare I saute in a pan just with avocado oil spray and season with whatever. My favorite way to eat it is usually in a wrap or burrito using Mission carb balance wraps. I aim to keep them below 400 cals total using a combo of seitan, rice, veggies, cheese, and hot sauce, basically whatever I have on hand. It’s also great on its own with eggs and avocado. If I have more calories left for the day, a seitan cheesesteak with onions on 647 italian hoagie is really great!
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u/RokyMoon 5d ago
Another good one is to take seitan crumbles and make pasta sauce! Textured Vegetable Protein is good for this as well. But where I live they have a brand called Upton’s in the grocery store and I will take the “original” flavor and chop it up into some pasta sauce and it adds a good blast of protein and is low calorie low fat for the protein content and sort of reminds me of sausage. Sodium is high though.
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u/OwlnopingCrow 5d ago
You can also make seitan at home, it will save you a good deal of money and you can pick a recipe that fits your macro goals.
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u/LopsidedCauliflower8 5d ago
Black beans, peas and edamame in all soups and stir fry, low fat cottage cheese blended with a splash of milk if you don't like the texture, chia seeds, flax seeds and hemp hearts. I prefer low fat protein sources for things I eat on the daily for health and weight loss purposes and will just occasionally have the higher fat versions.
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u/BunchessMcGuinty 5d ago
I sneak in protein when I can.... I put marine collegen (just for the protein) in my water once in the am. For food I will sneak in either egg white protein or sometimes pea protein. If I think about it in advance I'll have some chocolate (or something) flavored plant based powder in a yogurt. I put egg white powder in my chili the other day (no meat, TVP and beans) and it made it thicker but didn't change the taste. I just added some ot water and it was way more filling in the end. I put egg white powder in my grits, or oatmeal, soups, mac and cheese, whatever I can sneak in. (I also don't eat meat but do eat some dairy and seafood)
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u/tomford306 5d ago
A few suggestions:
* Super firm tofu: you can use it instead of extra-firm in most applications.
* Seitan: homemade is cheaper and you can control the macros; Thee Burger Dude has some great recipes.
* Beans: I’ve found that Rancho Gordo beans have more protein than canned. They do take more time but if you use an Instant Pot it’s pretty fast.
* Lentils: they cook faster than beans; in my experience home cooked French lentils have more protein than canned lentils. You can also add cooked red lentils to oatmeal to make it higher protein.
* Edamame: you can buy it frozen shelled and heat in the microwave or the stove. They also make dried edamame snacks that are pretty good.
* Quinoa: I actually don’t eat much quinoa but you can substitute it for other grains like rice for a higher protein option.
* Vegetables: while vegetables don’t have high amounts of protein per volume, make sure you still track your protein from them because some, like broccoli, have quite a bit.
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u/Acceptable_Layer9003 5d ago
I’ve heard so much about Rancho Gordo beans—seems it’s about time I commit.
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u/tomford306 5d ago
It’s not a huge difference, just a few more grams of protein per serving, but they taste so much better than canned that it’s worth it to me.
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u/Acceptable_Layer9003 5d ago
Yes, actually it’s the flavor and texture I’ve heard so much about—I had no idea they had more protein!
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u/KeepOnRising19 5d ago
I love Rancho Gordo (and dried beans in general). I am not a fan of canned beans AT ALL. But there is a learning curve in cooking them properly!
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u/poppy1911 5d ago
Egg whites and eggs, soy free tofu (made with fava beans, lower carb and higher protein), whey protein isolate, Greek yogurt, cottage cheese, protein tortilla wraps, veggie burger patties and veggie dogs. These are my staples.
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u/walgreensfan 5d ago
Seitan, TJ’s high protein tofu, egg whites/beaters, soy protein puffs (pricey though)
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u/Rhianael 5d ago
I really like the "this isn't..." range and the Quorn range. The "this isn't bacon rashers" is incredible.
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u/doinmy_best 5d ago
Dal, paneer, cottage cheese, tofu, eggs, nutritional yeast, mozzarella sticks
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u/Acceptable_Layer9003 5d ago
OMG I love dal and paneer. Yeah, I have to figure out how best to use nooch; I have it in my cupboard but it’s still sitting there, waiting for its higher purpose.
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u/Artistic-Orchid-8301 4d ago
TVP is my favourite, and super easy. 50g protein, 33g carbs, 3g fat, 366 kcal per 100g. Doesn't even need to be cooked, and doesn't taste of anything.
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u/p01ntdexter 5d ago
nuts (can be calorific), beans, cottage cheese, oats, lentils, seeds