Struggling-High protein foods

[secondmayfly]

The hardest part of becoming vegan for me has been protein sources. Before I tried going vegan I already didn't eat many animal products, since they're expensive. However, I'd usually still have about 1-2lbs of meat a week. Now I am trying to eat more plant based protein and I am struggling with unfamiliar textures, which repulse me. I've tried tofu and lentils, but I have a hard time actually eating them because they feel unpleasant to me. There are only two high protein vegetables I'm used to: black and kidney beans. While they're nice to have I ultimately don't want to be eating those constantly.

Anybody have any suggestions on how to deal with the texture sensitivity or "getting used to" unfamiliar foods?

 

[Lou]

Tofu is incredibly versatile. Lentils are pretty versatile too.
You can make fry and bake and make tofu taste look and feel like anything you can think of.
My suggestion is to get yourself a vegan cookbook or do a deep dive into some of the vegan websites and blogs.
If those ideas seem like good ones just ask and VF and I would be happy to make specific suggestions.

Maybe more importantly is that I have been trying to tell people that most of us over estimate our protein requirements.
My favorite suggestion to new vegans is to try out CronOmeter for a week. You might be surprised and assured that you can meet minimum protein requirements without really trying. Protein is in everything.

Maybe one good source of info for you is some of the recipes suggested to vegan parents to "fool" their kids into getting good nutrition. I'll give you some links but if you don't like them feel free to ask for something different

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-eating-more-plant-proteins#:~:text=If%20meat%20has%20traditionally%20been,your%20garden%20or%20farmers%20market.

Tips for Feeding Vegan Picky Eaters - Vegan Kids Nutrition Blog

Feeding picky eaters can be challenging. In this blog post, I share tips for vegan picky eating toddlers and kids that can help broaden their food acceptance. You'll learn when picky eating starts and what nutrients are important for a picky eater who follow a vegan diet.

vegankidsnutrition.com

Happy Plates: Kid-Friendly Vegan Recipes for Picky Eaters | I'm the Chef Too

Transform mealtime! Discover kid-friendly vegan recipes for picky eaters with expert tips to make plant-based eating fun & delicious. Get your kids cooking!

www.imthecheftoo.com

 

[secondmayfly]

Tofu is incredibly versatile. Lentils are pretty versatile too.
You can make fry and bake and make tofu taste look and feel like anything you can think of.
My suggestion is to get yourself a vegan cookbook or do a deep dive into some of the vegan websites and blogs.
If those ideas seem like good ones just ask and VF and I would be happy to make specific suggestions.

Maybe more importantly is that I have been trying to tell people that most of us over estimate our protein requirements.
My favorite suggestion to new vegans is to try out CronOmeter for a week. You might be surprised and assured that you can meet minimum protein requirements without really trying. Protein is in everything.

Maybe one good source of info for you is some of the recipes suggested to vegan parents to "fool" their kids into getting good nutrition. I'll give you some links but if you don't like them feel free to ask for something different

https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/tips-for-eating-more-plant-proteins#:~:text=If%20meat%20has%20traditionally%20been,your%20garden%20or%20farmers%20market.

Tips for Feeding Vegan Picky Eaters - Vegan Kids Nutrition Blog

Feeding picky eaters can be challenging. In this blog post, I share tips for vegan picky eating toddlers and kids that can help broaden their food acceptance. You'll learn when picky eating starts and what nutrients are important for a picky eater who follow a vegan diet.

vegankidsnutrition.com

Happy Plates: Kid-Friendly Vegan Recipes for Picky Eaters | I'm the Chef Too

Transform mealtime! Discover kid-friendly vegan recipes for picky eaters with expert tips to make plant-based eating fun & delicious. Get your kids cooking!

www.imthecheftoo.com

Thank you for the thought out response. The child feeding guides are an excellent idea. You're probably right about me needing to read more blogs and cookbooks, that should give me more ideas for how to cook these foods in a way that I like. I'd love recommendations, especially for East Asian, Mexican, or American cuisines, since those are the ones I cook the most.

I'm a bit doubtful about the idea that I'm getting enough protein because I have a pretty grain heavy diet. I'll take your advice just in case though. Plus, it would be a good way to make sure that I'm eating well in general.

 

[shyvas]

to the forum and well done for transitioning to a plant based diet. Have you tried seitan and/or soya curls. They both have a flesh like texture?

There is both a recipe section in the Food & Drinks section as well as a Favourite Food Blogs thread:

Thread 'Favourite Food Blogs'

Mar 10, 2014

http://healthyindulgences.net

• shyvas
• blog
• Replies: 149
• Forum: Food & Drink

• 

 

[VeganSkittlezz]

You could try mock meats if you're not bothered by more synthetic/processed products?

Welcome to the forum!

 

[allindogecoin]

If you don't like the texture of tofu, remember there are many different types of tofu e.g. firm tofu as well as silken tofu, so try them all out. Also you can cook them differently e.g. pan fry tofu vs air fry. There are also many other soy products as well that you may be able to find in Asian groceries such as yuba (tofu skin) as well as tempeh (fermented soybeans). If you don't have any gluten sensitivities or Celiac disease, you also look for seitan at the Asian grocery, which is sometimes called kao fu or just simply gluten. Other sources of protein I like are powdered peanut butter as well as hemp protein.

 

[secondmayfly]

You could try mock meats if you're not bothered by more synthetic/processed products?

Welcome to the forum!

I eat them occasionally, but for me they're expensive so they aren't really something I can be eating every other day.

If you don't like the texture of tofu, remember there are many different types of tofu e.g. firm tofu as well as silken tofu, so try them all out. Also you can cook them differently e.g. pan fry tofu vs air fry. There are also many other soy products as well that you may be able to find in Asian groceries such as yuba (tofu skin) as well as tempeh (fermented soybeans). If you don't have any gluten sensitivities or Celiac disease, you also look for seitan at the Asian grocery, which is sometimes called kao fu or just simply gluten. Other sources of protein I like are powdered peanut butter as well as hemp protein.

Unfortunately I live in small town America with no car, so food that isn't shelf stable and that I can't get at a Walmart is kind of out of the question. I may buy wheat gluten online and try making seitan at home during my spring break though.

 

[Lou]

I'd love recommendations, especially for East Asian, Mexican, or American cuisines, since those are the ones I cook the most.

Asian foods are great for vegans. Many of them contain tofu which can be disguised. And rice has protein, broccoli has protein, peas have protein, noodles have protein.

Howbout this

Spicy Peanut Noodles (10 Minutes) - Okonomi Kitchen

Creamy spicy peanut noodles tossed in a savory-sweet sauce with chili oil, hoisin, and garlic. Ready in minutes, satisfying and customizable!

www.okonomikitchen.com

Mexican foods are even easier. Black beans have almost as much protein as soy beans. not to mention all the other kidney beans. chickpeas.

How bout this:

Vegan Cuban Black Beans

These vegan cuban-style black beans are slow cooked from scratch, packed with smoky, rich flavor and have a hint of spice. Perfect served simply with rice!

www.crowdedkitchen.com

I'm a bit doubtful about the idea that I'm getting enough protein because I have a pretty grain heavy diet. I'll take your advice just in case though. Plus, it would be a good way to make sure that I'm eating well in general.

One link I always share with protein-philes is this one:

Happy Plates: Kid-Friendly Vegan Recipes for Picky Eaters | I'm the Chef Too

Transform mealtime! Discover kid-friendly vegan recipes for picky eaters with expert tips to make plant-based eating fun & delicious. Get your kids cooking!

www.imthecheftoo.com

https://www.quora.com/What-are-some-good-vegan-meals-that-dont-involve-tofu-or-seitan

High Protein Vegan Meals - Mississippi Vegan

In this roundup, I'm featuring 18 of my favorite high protein vegan meals. These recipes are satisfying, comforting, & totally delicious.

www.mississippivegan.com

 

[Emma JC]

welcome to the forum and congrats on asking for help and kudos to all that answered!!

@Lou suggestions are awesome

I also am not a huge fan of tofu - I like it best as a veggie scramble as I can add in lots of different things and it disguises that texture you don't like.

We eat a lot of beans, a lot of different ways. Chick peas are amazingly versatile too.

There are a lot of grains with lots of protein - Cronometer will help you a lot!

Emma JC
Find your vegan soulmate or just a friend. www.spiritualmatchmaking.com

 

[secondmayfly]

Asian foods are great for vegans. Many of them contain tofu which can be disguised. And rice has protein, broccoli has protein, peas have protein, noodles have protein.

Howbout this

Spicy Peanut Noodles (10 Minutes) - Okonomi Kitchen

Creamy spicy peanut noodles tossed in a savory-sweet sauce with chili oil, hoisin, and garlic. Ready in minutes, satisfying and customizable!

www.okonomikitchen.com

Mexican foods are even easier. Black beans have almost as much protein as soy beans. not to mention all the other kidney beans. chickpeas.

How bout this:

Vegan Cuban Black Beans

These vegan cuban-style black beans are slow cooked from scratch, packed with smoky, rich flavor and have a hint of spice. Perfect served simply with rice!

www.crowdedkitchen.com

One link I always share with protein-philes is this one:

Happy Plates: Kid-Friendly Vegan Recipes for Picky Eaters | I'm the Chef Too

Transform mealtime! Discover kid-friendly vegan recipes for picky eaters with expert tips to make plant-based eating fun & delicious. Get your kids cooking!

www.imthecheftoo.com

https://www.quora.com/What-are-some-good-vegan-meals-that-dont-involve-tofu-or-seitan

High Protein Vegan Meals - Mississippi Vegan

In this roundup, I'm featuring 18 of my favorite high protein vegan meals. These recipes are satisfying, comforting, & totally delicious.

www.mississippivegan.com

Those noodles look good. I'll also try the black bean recipe, although I will probably have to have them with nachos or rice. Thanks for the recommendations!

 

[Emma JC]

my lunch yesterday was a good example of incorporating protein into a simple soup - a can of Aylmer vegetable soup ($1) and to it I added a couple of handfuls of frozen mixed vegetables, 1/3-1/2 cup of split red lentils, spinach, a handful of soy curl crumbs (if these are not available some TSP is inexpensive and easier to find), and a bit more alphabet pasta that cooks quickly (I put the extra pasta and lentils in the pot first to cook and then added all the other ingredients)

Emma JC
Find your vegan soulmate or just a friend. www.spiritualmatchmaking.com

 

[Lou]

I don't like spicy hot foods so I don't normally think of them. But today on Quora someone asked a very similar question to yours.
The best answer:
Chili sweet potato boats.

Easy Vegan Chili Stuffed Sweet Potatoes (Healthy Leftover Recipe)

Easy vegan chili stuffed sweet potatoes: baked sweet potatoes loaded with hearty vegan chili. Perfect for leftovers, gluten-free, and meal prep friendly!

simple-veganista.com

The Best Vegetarian Chili in the World

This vegetarian chili is packed with beans, corn, tomatoes, and bell peppers. Jalapeños, green chiles, and chili powder kick things up a notch!

www.allrecipes.com

And as I was looking up those recipes I was reminded of this one:
consider it a bonus.

The Best Ever Lentil Ragu

This easy vegan pasta takes just 15 minutes to make! Vegetarian ragu pasta is hearty, rich, slightly smoky, and makes for the perfect weeknight meal.

itdoesnttastelikechicken.com

 

[ewomack]

Congrats on transitioning away from eating the flesh of other beings, @secondmayfly! It does take some getting used to and an initial lack of protein can happen. This happened to me and I actually felt a little light-headed at times when I made a full push away from meat. I think my body just needed a little time to adjust, since those issues faded with time and never returned.

Mock duck served as a kind of "gateway drug" for me moving away from meat. It has a very similar texture to meat, tastes good, and works well with a lot of typical meat-style dishes. Where I live, Thai restaurants often feature it as a "meat" and it also comes in cans, though the cans I've purchased do have very high sodium. And it doesn't have a ton of protein. I mostly ate veggie burgers for that, which probably cost a lot less back "in those days." I recall them being pretty affordable and a lot cheaper than meat. That may have changed.

Also, I found myself getting used to things over time as I ate and experimented with more meat-free foods. The tofu that didn't taste so great at first seemed pretty decent after a few months or a year. So you may find your tastes and qualms changing and adapting over time. I do like firmer tofu or what some call "tofu steak" with a thicker skin around it. I'm still not too excited about mooshier forms of tofu. So some things won't change.

Have you tried falafel? That packs protein with garbanzo beans and sometimes has a slight meat-like texture. It can get dry, so I usually eat it with hummus or some kind of sauce.

I make this simple and cheap recipe often. I happened to come across it on YouTube via a meandering search. You can spice it however you like. I tend to limit the cumin and salt. Depending on how long you cook it, the garbanzos can be more or less mooshy, but the recommended cooking time makes firmer beans. With all those garbanzos, this also ranks decently high in protein intake. Beans are one of nature's unappreciated miracles.

Good luck!