Posted October 23rd, 2012 - 7:46 pm by 
from Bristol, England (Permalink)
from Bristol, England (Permalink)Heh, it's a pretty old fashioned approach to view a vegan/vegetarian diet in the light of "how can you get as much X as with a meat/dairy diet" There's an abundance of information online as to why it should be viewed the opposite ('how do meat-eaters keep as healthy as vegans').
Whatever your diet, if you wish to be healthy you should find out what is in your food and try to balance it. If you feel your diet is lacking protein you should try to increase the following ingredients in your meals:
Nuts - There's loads of different nuts which are great snacks and can add different flavors/textures to your meals. Peanut butter is also a great source of protein. 100g of peanuts contains about 24g of protein.
Soy Milk - Normally has at least the same amount of protein as Cows milk, and it can often have more protein. A 250ml serving should contain around 8.5g of protein.
Rice - A decent amount of protein can be found in rice, especially brown rice - around 5 grams per 75g serving.
Seeds - Very good for protein, especially pumpkin seeds. Something like 25-30g per 100g.
Lentils/Pulses - A cup of boiled lentils is about 18g of protein.
Beans and Peas - Lots of different types of beans are high in protein. Edamame (don't know how its called in mandarin) are fantastic, about 40% protein.
Tofu/Tempeh - very good source of protein.
Spinach/Broccoli - also good.
Cheese - If you arent vegan then cheese is also very good.
Yeast Extracts - In England and Australia we love to eat 'Marmite/Vegemite'. It's a spread which goes great on sandwiches, toast, or added to meals to give an extra kick to the flavor. It's about 30% protein, but you only need a small amount. It's also great for Vit B 6.
Aside from all these natural high-protein foods, processed stuff such as 'veggie burgers/hotdogs' or soy/quarn mince etc are very high protein meat substitutes.
So long as you eat a good variety of these ingredients you can get more than enough protein from a vegan/vegetarian diet. And if you're looking for gaining muscle you can also buy soy-based protein powder to boost your daily intake... though im not sure if you can get that in taiwan (but if you find any let me know!).
Whatever your diet, if you wish to be healthy you should find out what is in your food and try to balance it. If you feel your diet is lacking protein you should try to increase the following ingredients in your meals:
Nuts - There's loads of different nuts which are great snacks and can add different flavors/textures to your meals. Peanut butter is also a great source of protein. 100g of peanuts contains about 24g of protein.
Soy Milk - Normally has at least the same amount of protein as Cows milk, and it can often have more protein. A 250ml serving should contain around 8.5g of protein.
Rice - A decent amount of protein can be found in rice, especially brown rice - around 5 grams per 75g serving.
Seeds - Very good for protein, especially pumpkin seeds. Something like 25-30g per 100g.
Lentils/Pulses - A cup of boiled lentils is about 18g of protein.
Beans and Peas - Lots of different types of beans are high in protein. Edamame (don't know how its called in mandarin) are fantastic, about 40% protein.
Tofu/Tempeh - very good source of protein.
Spinach/Broccoli - also good.
Cheese - If you arent vegan then cheese is also very good.
Yeast Extracts - In England and Australia we love to eat 'Marmite/Vegemite'. It's a spread which goes great on sandwiches, toast, or added to meals to give an extra kick to the flavor. It's about 30% protein, but you only need a small amount. It's also great for Vit B 6.
Aside from all these natural high-protein foods, processed stuff such as 'veggie burgers/hotdogs' or soy/quarn mince etc are very high protein meat substitutes.
So long as you eat a good variety of these ingredients you can get more than enough protein from a vegan/vegetarian diet. And if you're looking for gaining muscle you can also buy soy-based protein powder to boost your daily intake... though im not sure if you can get that in taiwan (but if you find any let me know!).