Can I practice IIFYM and be a vegetarian/vegan?

//Can I practice IIFYM and be a vegetarian/vegan?

Can I practice IIFYM and be a vegetarian/vegan?

The underlying question here really is, “how can I hit my protein as a vegetarian/vegan while doing IIFYM?”

Very easily! Below we have collected a list of high protein vegetarian/vegan options as inspiration for you.

Suitable for both vegetarians and vegans:

Faux meats (Gardenburger, Gardein, Morningstar Farms, Tofurkey, Field Roast, etc) – Make sure you check the label – generally those with soy protein isolate or pea protein isolate will have higher protein content. “Vegetable” or black bean burgers may be lower in protein content.

Tofu – 79g serving – 10g protein (this is for Extra Firm, there are Lite versions with lower fat/carbs)

Tempeh – 76g serving – 16g protein

Textured vegetable protein – ¼ cup (24g) dry – 12g protein

Edamame – 1 cup (155g) – 17g protein

Seitan – 85g serving – 21g protein (for almost no carbs/fat! You can make your own with vital wheat gluten)

Lentils – ½ cup (53g) uncooked – 12g protein

Black Beans – 100g cooked – 9g protein

Quinoa – 185g cooked – 8g protein

Split Peas – ¼ cup (52g) uncooked – 10g protein

Pumpkin Seeds – 1 oz – 9g protein

Hemp seeds – 1 oz – 10g protein

PB2 – 2 tbsp (12g) – 5g protein (defatted, powdered peanut butter)

Peanut Butter – 32g – 8g protein

Explore Asian Pastas – ~25g protein per serving

Primal Jerky – range from 10-11g protein per stick

Simply Protein Chips, Kay’s Naturals Protein Chips/Cookies – ~12g protein per snack pack

So Delicious – Almond + Plus, Almond Milk Original – 1 cup, 5g protein

Nutritional Yeast – 5g – 3g protein

 

Vegetarian:

Eggs/egg whites

Cheese

Milk

Whey Protein Powder

Yogurt/Greek Yogurt

Cottage Cheese

P28 Whey infused nut butters/wraps/bagels/bread

Kashi Go Lean cereal – ~13g protein per serving

 

Vegan Protein Powders:

Vega – Expensive but has added glutamine.

Sunwarrior – Can be chalky, good for baking/cooking.

Raw Fusion – May cause gas.Soy free. Gluten free.

Plant Fusion – May cause gas. Soy free. Gluten free.

Organix – Can be bought at Costco.

Green Foods True Vitality – Very sweet. Soy free. Gluten free. Totes probiotics and enzymes.

Naturade  – My favorite tasting, by far. Soy free. Gluten free. Personally love the Chai! Runs around $2.50 per serving.

True Nutrition – The most cost efficient brand I have found. http://truenutrition.com/p-1169-vegan-protein-optimizer-formula-1lb.aspx approximately 53 cents per serving!

 

A good way to plump your protein intake is to choose sources of carbs (beans) and fats (nut butters) that are high in protein.

Remember, we also look at micronutrients! Be sure to keep an eye on your iron and B12. As a vegetarian/vegan, we want to make sure we are giving our bodies the nutrients we need!

 

Creatine – Don’t forget to take your creatine! Vegetarians can benefit from daily creatine supplementation. http://www.wisegeek.com/what-are-the-benefits-of-creatine-for-vegetarians.htm

But aren’t vegetables an incomplete source of protein?

This has been debunked: http://www.forksoverknives.com/the-myth-of-complementary-protein/

No one is left out with IIFYM!

 

By |2018-08-01T21:50:30+00:00August 1st, 2018|Fitness|0 Comments