Plan for Vegetarian Diet?

Nutrition
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[quote]howlingrabbit wrote:
Hi Fryderyk.I did both vegan(5yrs) and vegetarian(24yrs),but got back to eating some seafood (just never liked the look of meat,reminds me of accidents). Though I’m not a big guy,I went up to 170 at some time on that diet.
I took protein powder(found whey works better than soy and is less expensive per g)and B 12(sublingual).
For oil ground up flax seed in my oatmeal.(nuts were already mentioned,but almonds and walnuts were the highest p content I think).
Quinoa instead of rice or pasta,st bulgur wheat(both are pretty high in protein),looks a bit like birdfood.
Beans are pretty decent protein wise,I like black beans and chick peas(you can make hummus out of them,by adding lemon juice+olive oil, in a blender and put it on bread ).Mushrooms also contain a fair amount.
I also drank a lot of red. fat milk and did the 6 eggwhites/2 yolks scrambled eggs.
When I lived in germany,they had whole grain breads that contained 6-8g/p a slice.They also had a cream cheese called"quark",which is zero fat and about 14g/p in 100g and a hard cheese(looks yelly like)w similar stats.Good luck.[/quote]

I am about your size (6,1 ft 165 lbs) what Mushrooms are we talking about here?

champignons are per 100g: 26 cal 2,6g protein 3g carbs 0,2g fat
do you know any better alternatives? this doesn’t look like much

I am quiet an expert on making hummus. you forgot garlic and tahini (sesame paste) :stuck_out_tongue:

but thank you for your advices!

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see book “The Vegetarian Myth” by Lierre Kieth

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[quote]Fryderyk wrote:

[quote]candybarre wrote:
Fryderyk, I actually looked at a package of Quorn last night, and I found that it has no soy. It has protein derived from fungi (mushrooms). Still, it is a processed convenience food, so making it the basis for protein in your diet would be both expensive and nutritionally limiting.[/quote]

Yea I know . But I do’nt really know how tight the money will be to be honest so we might squeeze in some meat for me, just want to be prepared for anything if the money is tight and consequences with vegetarian diet.

so the best vegetarian protein sources is?

-Cottage cheese
-Milk
-Eggs
-Greek yoghurt

With a budget of almost 300 bucks per month for food in sweden is not a lot. but buying canned tuna that was mentioned earlier could that work?

I am trying to make this work and trying to do this right.

[/quote]

i’d avoid getting too mcuh protein from milk and soy if i were you

soy contains a lot of anti-nutrients similar to grains like wheat so best to be avoided - unless you’re getting the real soy that they eat in asia which hasnt been processed to shit in which case its good food

milk - well where do we start.

To quote Jonny Bowden is “metabolic poison”

the majority of it is produced by cows that are pumped full of steroids and anti-biotics and then if that wasnt bad enough they then pasteurise it and homogonise it which literally sucks it dry of any nutritional value

If you’re lucky enough to be able to find locally souced raw milk then thats a different story and its full of wonderful nutrients from good sat fats, to omega 3’s to CLA

either way my answer to you would be to eat shit loads of eggs, free range if poss
loads of whey/casein proteins and your fair share of canned fish (as your on a budget) as well as some chicken here and there where you can…

my 2 cents