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Well basically everything has protein in some amount. A PB&J can easily be 15g. Rice, beans, quinoa, nuts, seeds, tofu, tempeh, seitan are all good sources. Also a cup of uncooked oats is like 10g
Lowkey kind of concerning is that they only recommended one thing to you
So here’s the thing. Anyone can call themselves a “nutritionist” without any certifications whatsoever. They don’t have to know anything at all and can dupe people into spending money with them.
A dietician on the other hand is actually certified and required to go through an extensive education before making recommendations to their clients.
TLDR: Fire your nutritionist, they don’t know what they’re talking about.
Hey! So since you’ll you’ll quasi vegan for 3 months, let a vegan fill you in.
It’s not actually that hard to get a ton of protein on a vegan diet, it’s just not as easy as with an omni diet.
Your highest value source of protein comes from soy. Soybean, edamame, tempeh, and soy derived fake meats (beware of fake meats loaded with tons of fat. Soy is a “whole protein” so no worrying about that.
Seitan is concentrated protein from gluten and a great source as well. I get these little cans of vegetarian mock duck from the Asian market that are 27g of protein for 200 calories.
I usually bounce between soy and seitan as my main protein sources.
Next up are high protein legumes like lentils. They’re slightly under Seitan/Soy values but greater than other legumes.
All of those I would consider your high protein sources.
Your mid protein sources are basically beans/chickpea/etc. Low-mid would be high protein grains and cereals (some whole wheat breads, oatmeal, etc.).
Low/supplamental protein sources would be things like nutritional yeast, mushrooms (unless it’s chicken of the woods btw, that thing has serious protein), nuts/seeds (protein on the label can be misleading because we only absorb about 60% of the protein in them), and low protein grains like white rice and white breads.
Personally, soy milk is a no for me. Oat milk has a better mouth feel. Eating plant based is significantly easier once you are really ready to try those foods. Im happy to share some tried and true recipies with you. Just had pinto bean soup last night, had something like 20g of protein per serving.
Everything has protein- beans, legumes, lentils, oats, tofu, fruits, nuts, and veggies…
Refined, processed food, particularly carby food and sugary food raises triglycerides. Not sure meat has much of an impact, especially not processed meat. That said, plant-based can be very helpful for overall health including cholesterol and triglyceride levels, because you’re focusing usually, on whole food choices. Tofu, lentils, beans (black, pinto, red, etc.), and quinoa are all excellent sources of plant proteins.
Break the streak but dont break the steak. White meat like fish or chicken are lower in fat. But as someone commented, triglycerides comes from carbs mostly, not meat. You probably want some fibers too.
Having high triglycerides and creatinine with shoddy kidneys. And you want muscles. Bruh I think if you don’t get your head straight your life in the future would be constant visits to hospitals for dialysis
If you’re gonna be eating a lot of different sources of non meat protein, make sure to look into protein pairing! Some plant proteins are incomplete on their own and they will do nothing for you unless you pair them with other proteins in order to provide all the essential amino acids. For example, just beans aren’t complete proteins, and wont do much for you unless you pair them with rice. Not many people are aware of this, and it’s important to look into when consuming alternative forms of protein!!
Get a better nutritionist. One that isn’t gonna recommend removing a whole food, nutrient filled food group.
This is the only proper answer in the grand scheme.
If your triglycerides are high and your diet has processed foods in it, remove those, dont make acceptions. Improve your food quality, don’t buy that garbage commercial bread.
Soy: Edamame, roasted soy, soy milk and yogurt, TSP
Nuts and seeds: Hemp seeds and pumpkin seeds, peanuts, almonds, pistachios, sunflower seeds… whole or butter
Lupins and lupin flour
Not sure if vegetables like broccoli, spinach, and asparagus can fall into this category, but they are low in carbs and high in protein
Hope it helps! :)
You should visit the vegan and vegan fitness subs. There are so many ways to get adequate protein from plant-based sources. You can also get plant based protein shakes. There are a lot of vegans that do weight training and have no issues getting enough protein in their diets.
Some plant-based foods that are high in protein include: Beans, chickpeas, lentils, rice, whole grains, sweet potatoes, tofu, edamame, quinoa, hemp, nuts, seeds, nutritional yeast, and textured vegetable protein. Also, most plant-based imitation meats have a lot of protein.
Idk, haven’t read what others have wrote but:
There you have it :)
Protein sources: Fruits, veggies, whole grains, beans, peas, lentils, nuts, seeds. So, according to him, you are not allowed to eat any of these? But seriously, It’s hard to NOT get enough protein unless you are starving to death, or 100% of your diet is oil and table sugar.
You need to go back and find out whether it’s A)no meat, ORB)extremely low proteinThese are completely different issues. And is it
A) soy milk is the only thing he recommended (like he didn’t give you a decent list of good alternatives), ORB) he recommends ONLY soy milk for protein (and should therefore give you examples of proteins to avoid, like all the veg/vegan options)