Anybody able to help me? Sources of protein?

Victoria.

I thought somebody here might be able to help me with this. I'm looking for good vegetarian sources of protein and they also must be coeliac friendly (no wheat, oats, barley, rye) . I'm also in the process of losing weight too so it would need to be alright for that too. I'm just finished the leaving and want to eat properly after a long summer of junk food.

I've been looking around online and most things that I can come up with are meat, wholegrains or dairy. Others are high in fat and calories. I eat dairy but I'm trying to lose weight. I could eat an egg a day but that will only get me 6g, cereals and things that are high in protein usually are not coeliac friendly. Other alternative is to eat my weight in vegetables but compared to other sources their content seems much smaller. I also hate tofu so that's another thing.

I realise that this is difficult but I was just wondering if anyone has any suggestions about what I could try? Thanks if anyone can

TommyKnocker

Hi Victoria

I am no expert but Soy Protein Powder would be an option as you could chug down a few shakes. Also Quinoa & Chick Peas have an ok protein profile.

Also if you haven't already, check out The Vegetarian Society who have a table rating different vegetarian protein options showing how much protein is provided by x amount of an item.

Hope that helps a little.


Best Regards,

M

AntiVirus

My girlfriend is a coeliac so I'll find out what protein power she uses and report back later.

EileenG

If you eat dairy, then whey or casein. Both vegetarian, no meat or wholegrains, and unless you add a lot of junk, not a lot of calories either.

Morst cereal is not high in protein. You can eat more than one egg a day, and something like cottage cheese is very high protein.

Mellor

A whey protein shake.

Brian?

Eggs, lots of them. They're good for you.

elba

Cottage cheese has a lot of protein for a pretty small amount of calories (14.5g of protein and 91 calories per 100g according to the tub of low fat plain cottage cheese from Aldi). A lot of people don’t like it but you can mix it with other things or use it in recipes. Aldi and Marks and Spencer sell kinds that already have added ingredients such as pineapple, herbs or prawns. Other dairy products like yoghurts, milk and cheese will have protein too but in my limited knowledge it’s the best for protein calorie ratio. Also, as said earlier in the thread you can have more than one egg a day or get some protein powder and either make shakes or add it to foods.

I just looked at the packet of some Quorn chicken and while it doesn’t contain wheat or gluten it says that it is made in a factory that uses them. I’m not a ceoliac so I’ve never really looked for allergy information in the ingredients of meat substitutes – I’m presuming that you have though and that they generally aren’t suitable for your diet.

You can get packets of dried textured soy protein that you rehydrate and cook with that is high protein and low calorie (100g of the kind from Tesco is 310 calories, 51.1g of protein, 20.9 g of carbohydrate, 2.1g of fat and 12.2g of fibre). It doesn’t have any flavour of it’s own so it depends on what you add it to. I put it or silken tofu into most soups I make to add protein, I know that you said you don’t like tofu but when it’s blended up with vegetables you can’t really taste it (I can’t anyway). Tempeh is another soy bean product high in protein.

Beans, lentils and quinoa are good too. I use them as the carbohydrate portion of meals sometimes instead of pasta or rice. Looking at some packets in my press canned chickpeas 7.2g protein +120 cal per 100g; canned mung beans 7.3g protein +90 cal per 100g; canned mixed beans 5.9g protein +83 cal per 100g; dried red lentils 23.8g protein+ 304 calories per 100g. Nuts and seeds have protein along with good fats, if you only have small amounts they won’t add too many calories to your diet.

There’s possibly better coeliac protein sources that these, the above is just what I can come up with

ray jay

where do people get quinoa? The only place I ever saw selling it was a health food shop, and even then it was only available in tiny over-priced packets

TommyKnocker

ray jay wrote: »

where do people get quinoa? The only place I ever saw selling it was a health food shop, and even then it was only available in tiny over-priced packets

Hi ray jay

I have seen quinoa in Tesco in Clare Hall I am sure, though don't know the price.


M

Mellor

elba wrote: »

Cottage cheese has a lot of protein for a pretty small amount of calories (14.5g of protein and 91 calories per 100g according to the tub of low fat plain cottage cheese from Aldi).........Other dairy products like yoghurts, milk and cheese will have protein too but in my limited knowledge it’s the best for protein calorie ratio.

Just to clear up a bit.
Cottage cheese is good but not the best as you suggested. It's great for a snack, but most of use would need to eat a lot to hit our protein requirements for a day. (a 10 stone guy would need a kilo to hit 140g or so)

Turkey breast has 25g, chicken and steak about 30g, per 200g
good jerky or billtong has 50-60g per 100g and
Whey is up to 80-90g per 100g.

Don't get too hung up on comparing protein and calories side by side. Protein is an energy source, it has 4 calories per gram. So food with higher protein will have more calories per gram.

You mentioned beans too. they have proteins, but not complete proteins, the ones listed above would be better imo

metamorphosis

Mellor wrote: »

Just to clear up a bit.
Cottage cheese is good but not the best as you suggested. It's great for a snack, but most of use would need to eat a lot to hit our protein requirements for a day. (a 10 stone guy would need a kilo to hit 140g or so)

Turkey breast has 25g, chicken and steak about 30g, per 200g
good jerky or billtong has 50-60g per 100g and
Whey is up to 80-90g per 100g.

Don't get too hung up on comparing protein and calories side by side. Protein is an energy source, it has 4 calories per gram. So food with higher protein will have more calories per gram.

You mentioned beans too. they have proteins, but not complete proteins, the ones listed above would be better imo

You will notice that the op also doesn't eat meat throwing most of your suggestions out but yeah whey would be a great source, cottage cheese does have a decent bang and the others mentioned earlier too

elba

Mellor wrote: »

Just to clear up a bit.
Cottage cheese is good but not the best as you suggested. It's great for a snack, but most of use would need to eat a lot to hit our protein requirements for a day. (a 10 stone guy would need a kilo to hit 140g or so)

Turkey breast has 25g, chicken and steak about 30g, per 200g
good jerky or billtong has 50-60g per 100g and
Whey is up to 80-90g per 100g.

I meant that it was the best that I knew of in dairy products – apologies for being unclear and I had overlooked whey when thinking dairy.

Mellor wrote: »

Don't get too hung up on comparing protein and calories side by side. Protein is an energy source, it has 4 calories per gram. So food with higher protein will have more calories per gram.

You mentioned beans too. they have proteins, but not complete proteins, the ones listed above would be better imo

I included the calories per 100g as the poster said she was trying to lose weight and to provide a reference to how many calories she would be adding to her diet for what amount of protein as vegetarian protein sources generally have higher amounts of carbohydrate and/or fat than animal ones which add to the overall calories.

Mellor

ULstudent wrote: »

You will notice that the op also doesn't eat meat throwing most of your suggestions out but yeah whey would be a great source, cottage cheese does have a decent bang and the others mentioned earlier too

You will notice that I wasn't talking to be OP, and wasn't suggesting that the above were vegetarian :rolleyes:

elba wrote: »

I included the calories per 100g as the poster said she was trying to lose weight and to provide a reference to how many calories she would be adding to her diet for what amount of protein as vegetarian protein sources generally have higher amounts of carbohydrate and/or fat than animal ones which add to the overall calories.

I know, but i was just pointing out that the other aren't exclusive, in case the OP or anyone reading wasn't aware

Rycn

Victoria. wrote: »

I'm looking for good vegetarian sources of protein and they also must be coeliac friendly (no wheat, oats, barley, rye) .

B-Builder wrote: »

Soy Protein Powder would be an option as you could chug down a few shakes. Also Quinoa & Chick Peas have an ok protein profile.

Like, seriously?

Most sufferers of coeliac disease are allergic to soy, for obvious reasons.

metamorphosis

Mellor wrote: »

You will notice that I wasn't talking to be OP, and wasn't suggesting that the above were vegetarian :rolleyes:

That's what i get for replying so early in the morning. Crossed wires on my part. And also i wasn't intending to be narky :rolleyes: