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I’ve been a vegetarian since 1995, and while it ain’t easy (I’m not earning any brownie points with popular society it seems), it’s never been too hard, either. There have been very few instances where I could eat nothing on a restaurant menu. And despite what the proudly misinformed carnivores will tell you, I’m not deficient in any vitamins, minerals, or nutrients.
However, when I began to increase my physical training and lift heavier weights (20 lbs for biceps, 30 lbs for back, 35 lbs for legs), it was recommended to me that I try a high-protein low-carb diet. I’m not a fan of doing a diet like this long-term (the scientific data is there: We need carbs. Our brains function on them!), but for a mere two weeks in order to maximize my results in a short period of time, the damage would essentially be minimal and reversible, if any.
So I decided to give it a go. But looking online for high-protein, low-carb meal plans for vegetarians proved more difficult than I originally estimated. Almost all of them suggest fish, poultry, or good ol’ steak. Blech.
So I had to come up with my own vegetarian high protein substitutes that were low in carbs. Now, I’m a big fan of quinoa, the ancient grain from South America that is not only ridiculously delicious, easy to digest, and goes with everything you can toss with it, but it’s also a complete protein, containing all the important amino acids in large amounts. Unfortunately, it’s not low on the carb-factor. Granted, they’re complex carbs (i.e.: the good stuff) but even those, I had to keep in check. So quinoa, sadly, was off the menu for two weeks.
So what vegetarian protein sources could I chose from that defied those pesky carbs?
Soy: Everyone’s go-to protein source, soy products, are derived from soy beans. (Edamame anyone?) They’re a complete protein, and many vegetarian and vegan “meats” (looks like meat, tastes like meat, but brother, it ain’t meat!) are made from soy protein isolate. To that end, I could chow down on veggie bologna/salami/turkey/chicken/pepperoni/roast beef deli slices, “chicken” breasts/nuggets, veggie burgers/hot dogs/sausages/bacon, et cetera that are not only high in protein (averaging 20 grams of protein per serving), but also low on caloric intake (150 calories per serving on average), and low in carbohydrates (5 grams on average). Win.
Tofu: Oh estrogen-scheshtrogen, the hormone levels in it won’t hurt you. Tofu is an even better protein choice (12.8 grams of protein, 117 calories, 3.5 carbs per serving), and also comes in delish deli slices called Tofurkey (100 calories, 6 carbs, 13 grams of protein per serving). They make tofu hot dogs as well, and firm tofu cubes complement any vegetable stir fry.
Tempeh: Although fermented, which gives it, shall we say, an “acquired taste,” tempeh is a great protein source that, like tofu, will take the taste of whatever you cook it with (30 grams of protein for 1 cup).
Miso: Yes, like the soup you get at your local sushi house, miso is an excellent source of vegetarian protein. With 32.5 grams of protein in one little cup, you’ll be strung out on protein for days like a bad junkie on this miracle legume.
Eggs: A no-go for vegans, but vegetarians can still eat eggs without it compromising their beliefs. And guess what: No carbs. A single boiled egg contains 75 calories and 12.6 grams of protein, and can make your breakfast, lunch, and dinner eggstraordinary. (Sorry…had to.) A great way to cut down on the calories and cholesterol inherent in eggs is remove the yolks (or buy liquid egg whites), for just 35 calories in one cup.
Nuts: Nuts are loaded with essential fatty acids (shiny hair, skin, nails, and teeth) and protein. Best nut of choice is the walnut as one serving has 4 grams of protein. But for a sweeter tasting nut, try pecans, with 2 grams of protein per serving.
With all of these high protein, low carb vegetarian options, I embarked on two weeks of hell. Going low-carb works, there’s no debate there; you’ll definitely cut down on your body’s fat reserves and tone up. But it’s not exactly healthy, either. You’ll look great, surely, but your brain may malfunction, your energy will decrease, and in extreme cases, you could suffer renal failure, heart disease, or even death.
Even though I had protein sources galore, I quit the low-carb diet after a mere two days. There aren’t enough ripped abs or chiseled biceps in the world to make me want to give up fruit or whole grains. Quinoa is amazing. Mangoes are the greatest thing ever. And hey, they’re good for you.
I’d love to know what Dominique was eating… her diet sounds ideal to me (provided it’s not too heavy on unfermented soy). Any recipes/advice to share?
First, I would like to say I lived on tofu for years, but couldn’t stand the taste of nuts (later found out I was allergic to both nuts and soy.) Needless to say, I became an omnivore again as I couldn’t find creative ways to get enough protein in my diet. Are there any other vegetarian foods besides eggs that don’t contain nuts and/or soy that are relatively high in protein? I would like to start cutting back on my meat intake in a relatively creative way. Thanks for the article-hopefully if I outgrow the allergies I will be able to try tempeh!
You need very few carbs, if any to make it through the day. Yes, your brain needs glucose to function, but the liver can convert fat, through gluconeogenesis, to glucose. And there are parts of you body (such as your heart) that actually thrive off of ketones. Don’t be afraid of low carb. Our ancestors got by on about 80 grams a day, average. And depending on the time of year and geography, likely got by just fine on 0 carb intake for extended periods of time.
I personally have been consuming under 100 grams a day, some days fewer than 50, for the past 6 months and have never had more consistent energy (no midday crash) and clearer cognition. I have not only become cut without trying but have gained more muscle mass with less effort.
Incidentally, I disagree on your take on whole grains. With their high phytate, lectin and gleuten content, they rob your body of calcium, manganese and vtiamin D and wreak havok on your digestive system. We as a specieis arguably got by better before the advent of agriculture and mass consumption of grains a mere 10,000 years ago. No mammal can properly digest grain.
Tempeh is a staple of any vegetarian worth their salt. I live by the stuff. Good piece.
I follow a very low carb vegan diet. I am an athlete and have found my performance has never been better. However, I have to monitor my daily protein and fat to make sure I’m hitting my mark. My fat intake has to be pretty high to balance out the lack of carbs. This kind of diet takes a lot of planning but it has been worth it for me. That’s my two cents… oh and Green Cuisine makes pretty good tempeh, I use it to make vegan sushi rolls.