Getting enough protein?

[mscate]

Hi there, I'm wondering if people could give me an idea of how they ensure enough protein at each meal? My iron is a bit low and i'm interested in hearing people's typical day's eating.
thanks :)

Comments

[vertamae]

Well, you mention your iron is low, but you're asking about protein, two totally separate issues.

I get about the recommended for my body weight, 40 or so grams per day of protein. I eat whole wheat bread in my sandwiches, I eat beans, nuts, some meat analogs, just a mixture of foods, and when I add it up it comes out about right. Never any set meal plans per day, just whatever I'm hungry for, but it amounts to the correct amount for my body.

Iron? I probably do not get enough. I need to work on it.

[vertamae]

Here's a bit more info (I forgot to add, I eat peanut butter too, every day for lunch - I love PBJ sandwiches!):

Some protein sources:
Potatoes, beans (kidney, lima, black, pinto, garbanzo), whole wheat bread, rice, broccoli, spinach, almonds, peas, chickpeas, peanut butter, tofu, soy milk, lentils, kale, oatmeal, corn, mushrooms, tofu, tempeh, seitan, legumes, peanuts, vegetarian baked beans, quinoa, sunflower seeks, almonds, cashews, almonds, brown rice, soymilk, veggie burgers...

http://www.compassionatecooks.com/word/protein.pdf

[bitter_moss]

Just buttin' in, but i have heard that if you don't have enough protein in your diet this can affect how well you absorb iron (just like vitamin C).

[anny86]

as long as you eat a variety of things, and leafy greens you should be ok.

I've been vegetarian since I was about 7 years old and vegan for about 5 years (I'm 21 now)

I've never been tested or anything for my protein or Iron or anything of that such nor have I payed to much attention to it. My mom worried alot about it when I was little (since I didn't like the taste of meat I just stoped eating it...so that's when I became a vegetarian) My mom supplemented my lack of meat with LOTS OF CHEESE, which actually made me sick alot and finaly my dr. told me mom not that I didn't need to worry so much about my protein. But if you feel tired all the time you should pay attention.

[mscate]

This is really helpful, thanks!

[leigh_a]

The last time I went to give blood, my iron levels were high enough to warrant a "holy crap!" from the woman who tested me, but I really don't know why. I eat my fair share of leafy greens but whoa. I'm not sure what else could have done it.

[styxdrowned]

that's so funny X)

[jodied]

The Red Cross bases the iron level that's needed on what's normal for men- not women. So if you're a woman, it was probably perfectly normal if she didn't say anything. Just not high enough for them.

[ex_captain_j286]

You can track the amount of protein you are getting at www.thedailyplate.com

It's a pretty common misconception that vegans don't get enough protein, and I don't know of anyone who's ever had to go to the hospital because of a protein deficiency. You might want to do some more research about that because anemia and protein deficiency are two different things. =/

I have anemia because of a blood disorder. You should look foods that are rich in iron like pumpkin seeds. I also find that it helps to have food that has a lot of anti-oxidants.