Vegetarians, without soy protein, how do you get your protein?

Depending on what you normally eat it may just be a case of adding something extra into meals. If you enjoy lasagna, make a vegetable one with courgette, peppers and spinach. If you eat a lot of chilli, make a vegetarian five bean chilli (recipes are easy to find) and eat it with Quinoa instead or rice.

These two meals are good since they can be frozen and re-heated easily so if you struggle with making new meals every day to keep your protein levels high, just make a large batch and freeze.

There are loads of different foods that give you protein, it's just a case of finding the ones you like and adding them to an old recipe you love or creating a new one.

I tend to be a lazy vegetarian (I can't be bothered finding meals that contain lentils and all that other yummy goodness) but I'd suggest reading up on where is best to get your nutrients so you don't end up making yourself ill.

Lentils/legumes. Soy is one in MANY legumes. Honestly, I could live my entire life without soy and still get well over 70g of protein (I'm also not trying to gain muscle, so you'll have to eat way more food than I do)

Black beans, pinto beans, white beans, chick peas, lentils, peas, mung beans, lima beans, adzuki beans, pigeon peas, hyacinth beans (I've seen them at the Indian store, aka vaal to indians), broad beans

Whole grains. Yes, mostly carbs, but they have on average 4-6 g of protein per serving

Nuts (on average, I think it's around 3-6 g of protein per cup or serving, it's been a while since I plugged it into a calculator)

There's also some protein in fruits and veggies. I think you can get like 10-15 g a day from just that, if you eat a lot.

If you're doing eggs/milk, there's also that. I never really felt good when I relied on these for protein, though

If you're trying to get in a lot of protein for body building reasons, you may have to try protein powder. There's whey, but there's also pea protein from vegan protein sources. It's worth looking into.

I'm not a body builder, but I'm pretty sure you don't need as much protein as the muscle mags say you need. The studies that say you need high protein diets are those that only require you to have 1.5X the amount from normal recommended amounts, not 1g/lb bodyweight. The muscle mags are owned by protein powder companies, who want to sell you their stuff. You really need only 70-90g of protein to gain muscle, the rest is from eating enough calories. I've seen "hardgainers" and usually they just don't eat enough calories. I'm not saying you don't need protein or don't have to worry about protein, that's false, but you don't need AS MUCH as the muscle mags say you do.

Protein Powder, Eggs

@Eddy What are you talking about? If it's what I think you're talking about, then many many studies suggest you are wrong. There are even studies that suggest vegetarians and vegans can live generations longer. And don't forget how meat is the number one cause of cancer, heart disease, diabetes, cholesterol. So that's thrown out the window. Especially for vegans.

Protein isn't absorbed by the human body as well as it absorbs protein from vegetables. In vegetables, protein comes in the form of animo and our body uses this in more useful purposes. So don't worry about it, just eat until you're full.

It is a misconception that as soon as you stop eating meat you will lack protein. Vegetarians and vegans get plenty of protein from food, there is nothing in meat that cant be obtained from a plant-based diet. Highest sources of protein are tofu, rice, all kinds of beans, lentils, wholegrains, soya milk and cereals.

I have a veggie based protein powder. There are A LOT of different kinds of protein powders. You can find a lot at natural food stores. That's where I get mine.

rice and beans mixed together makes a complete protein. Also most legumes are very protein rich, like garbanzo beans, lentils, and peanuts. Also, if you can still do dairy, then milk is full of it.

There are plenty of websites dedicated to veg body building. Track them down. If you are just trying to gain mass lift heavy. I would not call it body building as much as power lifting. Also lots of info on that out there.

Legumes like beans are very high in protein and nuts are too.

My friend is vegetarian and I think she gets it from Peanuts and Walnuts any type of nut really.

Hope this helped!

-XOXO <3