The well rounded plate (for vegetarians )

By tommy123400 Latest Reply 2011-08-01 20:09:15 -0500
Started 2011-07-30 12:02:26 -0500

As vegetarians, we ofren seek alternative foods to stand in for that slab of protein in the center of the plate (aka meat )—foods that make us feel comfortable and confident that we are getting a square meal.
Beyond those, we tend to smother vegetables with cheese and opt for egg-based casseroles or pies, Andof course, theres the all-purpose bean. On special occasions, we may turn to time consuming stuffed vegetables or filled doughs.
But the best way to ensure proper nourishment and get the greatest pleasure is to create a well-rounded plate

20 replies

helen7898 2011-08-01 20:08:21 -0500 Report

I eat some of the Morningstar products. I like the burgers on flat multi grain bun. yummy with lots of veggies

tommy123400 2011-07-31 18:51:04 -0500 Report

List of Protein Rich Vegetables
The following is a table that lists different vegetables high in protein. It consists of the items along with their quantity and the respective protein value.

Vegetables Quantity (grams) Protein content (grams)

asparagus 100 3
broccoli 100 3
brussel sprouts 100 3
cabbage 100 1
carrots 100 0.5
cauliflower 100 3
celery 100 0.5
chicory 100 0.6
cucumber 100 0.5
dandelion greens 105 2.10
endive 50 0.63
raw garlic 3 0.19
mushrooms (boiled) 156 3.39
lentils 198 17.86
okra 100 2.43
onion 100 0.7
green onion 100 2
pumpkin 245 2.70
parsnip 100 1.5
peppers raw 45 .90
radish 100 .70
spinach 100 2
sweet corn 100 2.5
squash (boiled) 180 1.64
sweet potato 255 4.21
tomato 100 2
turnip 100 0.8
watercress 100 3

Hope this list helps some. I'll post the protein content of different beans at a later post.

Janice5208 2011-07-30 21:51:52 -0500 Report

tommy that's great-,do you have a list of high protein foods ? I love veggies ,but am interested in the protein thanks

Dev 2011-07-30 18:43:06 -0500 Report

so what do you eat for proteins? I am assuming you decided to go vegetarian and you moved from the slab of meat to something else.

My husband has been vegetarian all his life so the fake meat kind of things that everybody keeps suggesting don't work for him. I was wondering if you have any specific ingredients, recipes, or ideas you use for protein for your well rounded plate. I saw a chef's hat in the photo so I thought you might have some creative recipes or ideas.

Armourer 2011-07-30 16:04:00 -0500 Report

Go you! Congrats on the life change and weight loss! I don't eat meat, but find that eating right is very expensive. I have $50 a month for food for me to live on. My main protein is eggs and quinoa. Most times I eat only one meal a day. Since being on insulin I've gained 40 lbs. Doc says that I'm one of those who's insulin is a good/bad thing and gain weight. Finally found a whole wheat beard that is 9 grms of carb & 45 calorie, so I can eat one at a meal.

tommy123400 2011-07-30 13:23:24 -0500 Report

To create a well rounded plate for vegetarians, start with your main which is protein. Then build around that with your vegetarian sides. Always remember that your body requires a certain amount of fats,sugars,( I know this sounds crazy ), and carbs. I always start with the protein part and carbs. The rest seem to fall into place for me. I have lost 164lbs so far doing this. High protein and low carbs. It may not work for everyone, but this is what works for me. I am now very close to my goals in weight loss and my numbgers are very good. My last a1c was 5.7, so I will be eating this way for the remainder of my time here. God bless everyone and hope this works for some. tommy

vonweidhaas 2011-07-31 19:35:02 -0500 Report

Proteins derived from plants are far healthier then meat products. I am reading a book ( my bible) entitled "Eat to live" author is Dr. Fuhrman. One comment which has stuck with me is for all of us is to experience "true" hunger rather then it is time to eat. Interesting to hear the posts on insulin n weight gain- I distrust Phamacuticals, keeping americans sick makes them billionaires

Sly Kitty
Sly Kitty 2011-07-30 19:45:25 -0500 Report

What many of us are wondering is exactly WHAT are your protein foods? I don't eat tofu or soy products so what is your secret? What are veggies that are high in protein? I love all veggies and I eat legumes for protein, but some suggestions would help us all. Thanks & wishing you continued success with your lifestyle change.

keek 2011-07-31 00:07:47 -0500 Report

I used to be vegan, but other dietary constraints have recently required me to eat meat… anyhoo, I ate a lot of beans. Chickpeas (garbanzos) were my favorite. Do you like hummus? I used to make hummus every week. Depending on your ability to consume carbs, you can eat (brown) rice with the beans to make a complete protein. Also quinoa is grain substitute that is a complete protein. I also ate a lot of nuts, seeds and nut butters.
Why don't you eat soy? I really like edamame, I found it was a great low carb protein source. I have since developed a soy allergy so I don't eat it. Boo!

Sly Kitty
Sly Kitty 2011-07-31 06:46:03 -0500 Report

Yes, I eat bean (legumes), but don't care for soybeans. I know they are healthy, just not my fav, but if I mix them with other beans they are OK. Just a matter of perference is all. I do make a blacked eyed pea salsa that I have added edamame to also that is scrumpdelish.

jayabee52 2011-07-30 13:46:28 -0500 Report

Thanks for sharing that. I have considered going vegetarian but am too much of a carnivore/omnivore to switch. I fully comprehend the role of fats & sugars, so it doesn't sound crazy to me.

I am on a low carb high protein meal plan of my own design. I had been experementing with controlling my t2 with my eating plan, without the use of diabetes medications. I have been on it for about 7 mos and in May my A1c was 5.5, and as a side benefit I have lost 40+ lbs (maybe more by now). I am keeping my BG numbers near or at the normal range as long as I follow my menu plan

Thank you tommy


tommy123400 2011-07-30 14:24:06 -0500 Report

Thats GREAT hearing your # are in control. Since I started this diet, I have lost 164 pounds in 18 months. My PCP tells me that since I have so many years in nutrition and food, this has helped me maintain this diet. I have found that for me, giving up major portions of meat,( I still have a small serving once in a while.) and watching carbs and protein worked. When I started this diet, I was on insulin injections 8x per day. Plus Metformin @ 2000mg daily. I now only have 1 med. Metformin @ 1000mg daily and believe when I reach my final goal, I won't need meds any longer. Like you, Jay, I found something that woks for me and stick with it. Gods blessings on you. tommy