Knowledgebase
Protein Substitutes for Vegetarians
Posted by Levi Hensley on 19 December 2015 08:34 PM

Protein Substitutes for Vegetarians

Protein is a very important part of every nutrition plan we offer. It is vital for lean muscle growth and protection. We recommend consuming a lean protein with every meal to make sure you body had the building blocks it needs to help you reach your goals.

While we suggest using lean animal in most of our guides, there are some very easy ways to substitute non animal proteins when needed. We have provided a Protein Substitution Chart at the end of this aritcle to assit you in this. Here are a few reminders as well when choosing your protein sources:

1. Consume Protein at each meal a minimum of 4 times a day, we feel 5 meals would be ideal if exercising.

2. If using Cottage Cheese, try to use Organic or Raw (Full Fat) versions and only use once per day.

3. When using substitutions, make sure you keep track of the calories contained in them. This is especially true when using the 7 Day Ab Targeted Solution or the Carb Depletion program (Week 1 of the 4 Cycle Solution), when we are strategically limiting  calorie dense foods. 

4. If using a protein shake, use one with low or no sugar and make sure impact carbs are under 5 grams per scoop. You are looking for 20-30 grams of protein for Women and 30-40 for Men. BioTRUST Low Carb Protein Powder is a great choice. 

Here is a list of substitutions you can use - 

Protein Substitution Chart:

Besides the obvious choices (eggs, cottage cheese, Greek yogurt) you can also use: 

  1. Protein Powder
  2. Whey
  3. Pea
  4. Rice
  5. Tempeh
  6. Texturized vegetable protein Soy foods (make sure it's NON GMO)
  7. Veggie burgers Tofu (watch fat content)
  8. Bean Dishes 
  9. Baked Beans
  10. Bean Burgers
  11. Black Beans
  12. Kidney Beans
  13. Pinto Beans
  14. Lentils
  15. Red Beans
  16. Tofu & Bean Casserole
  17. Hummus
  18. Refried Beans

It helps to find some healthy recipes you can use or modifying the recipes in your guide to include some of the protein sources above. This should give you well over a dozen options to work with. We want to make sure you don't get bored with your choices so you are more likely to stick with the nutrition plan.  Just make sure you stick to the combinations prescribed in the meal plans and you should be good.

- Customer Support Staff


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