this post was submitted on 28 Sep 2023
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High Protein Vegetarian Meals? (lemmy.world)
submitted 1 year ago by [email protected] to c/[email protected]
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My wife and I are trying to eat a little less meat, starting with 1 dinner per week. I'm having trouble finding vegetarian recipes that can fit my desired macros for dinner, which are 52/41/16 C/P/F. I like tofu, but the protein/fat ratio isn't great for what I'm trying to get. I don't really love the "fake" meat substitutes and would rather eat real foods.

Any suggestions on high protein lower fat veggie mains or resources for recipies would be greatly appreciated.

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[โ€“] [email protected] 1 points 1 year ago (1 children)

Not sure if all tofu is this way but the package we have is (if memory serves correctly) 8 grams of protein and 4 grams of fat per serving. If I need a little more than 40g of protein per meal, relying on tofu would put my fat intake over the edge. I could curb this by taking some fat out of my morning smoothie or post workout snack, but an even intake of fat help me stay satiated throughout the day (and keeps me from snacking).

[โ€“] [email protected] 1 points 1 year ago

It's usually 2:1 protein to fat in Tofu. Remember plant fat is different than animal fat, most of it is unsaturated.

With Tempeh you will have 3:1.

The best will be TVP with around 40-50:1, but it's the most work, because it needs to be soaked before frying/grilling.