My wife and I have discussed becoming vegetarian. I mentioned that other than eggs, nuts and tofu, protein sources are limited. But, I think it’s only because I haven’t dug deeper. What are your suggestions?
There’s like a million fake meats out there nowadays. Other than that, tofu , beans, cheese (not hard cheeses if you’re veg). Veggies are less filling, so you can eat more and get some protein in some greens. I’ve never met a vegetarian who struggled with protein, unless they had no idea how to eat (one guy told me he made all the same meals and just removed the meat lol). I’ve met some vegan bodybuilders. If they can eat well, you can do it too.
Lentils - this is a family of foods unto itself, green lentils, brown, du puy, beluga, red lentils, yellow lentils.
Beans - same story, red beans, soy beans, black beans, pigeon beans, fava beans, mung beans, etc, etc, etc
Tofu (as per your note) and other soy products
Textured vegetable protein
Seitan
Tempeh
Have a look at dairy sources. We have vegetarian blocks of cheddar cheese where I live. They’re made with non animal rennet. Legumes, lentils and beans can give protein.
Possibly shellfish such as mussels, it’s worth discussing if these would be included in your diet or not. I’d always thought these were a non veg item, but I see shellfish being recommended to vegans by their doctors because they’re so nutrient rich - and some vegans do eat them. Other vegans get angry at the suggestion. Up to you to decide if this can fit your veg diet.
Generally the vegetarian diet isn’t too troublesome for protein because you still have access to complete proteins, namely eggs and dairy, so it isn’t hard to meet your nutritional needs. If you end up not having shellfish, you’ll need to think about where you get your Omega 3 from.
Whey isolate (milk), I think there is other like soy proteins and stuff but I believe whey isolate is considered an actual food and is a great source of protein to get the job done. I use a collagen with protein in my whey shakes for extra health benefits and it’s a great way to get your daily protein needs(I make 40gram protein shakes twice a day) and I only use 2/3 cup liquid if that’s a concern
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Black eyed peas are a staple in my house, plus beans and lentils and oh, btw, you should really think of nuts as a good fat source that has a little protein in it. They are not really a good, dense source of protein the way people think of them. You get some protein but you get a ton of fat. Legumes are generally the way.
Tons of fake meats out there, but definitely not health foods or staples. Bean and lentils are great, there are so many more kinds in stores now than I ever remember having access to as a kid. There are tons of recipes out there. Flax seeds can help you get omega 3s. TVP and soy curls are good cheap quick meal options. Best of luck!
Bioavailability is a huge key I was vegan for years and made some gains with working out but was bloated almost every day from all the fiber. Also alot of plant foods contain antinutrients so we don’t fully absorb them. Best to wash and rinse/soak all your legumes and beans. I personally believe they are the best protein sources on a plant based diet.