20 May 2016

How much protein does a vegetarian need?

Lots of eggs
I'm never eating an egg that is a spiral
This was my burning question, because Sonshine is a growing boy.

A couple of months ago he fell ill with some kind of sickness and dihorreah diahorreah diarrhea pooping bug.  And within four weeks he was knocked flat with the same thing again, which went on for FIVE days. He was so ill he didn't know which end of himself to drape over the toilet. Reader, he was SO ill he didn't even want to play on the playstation.  THAT ILL.

He was very poorly-looking; huge dark shadows around his eyes, totally working that consumptive-look chic.

I whisked him off to the doctors where he had his blood tested and was found to be deficient in Vitamin D and iron.  He's to go back for more blood tests at the end of the month to see exactly where the iron deficiency is.

So my feral mothering skills are under the microscope.  Literally.  Until I become proficient at the veggie thing, I have decided that we are both taking a daily vitamin supplement.

That should sort out the vitamins, at least short term.

The next thing that I needed to focus on is to ensure that he gets enough protein.

So what IS enough protein for a growing boy?

The answer is that a teenager needs 52g of protein EVERY day.
The average sedentary woman (such as m'self) needs 46g of protein per day.  Yer average sedentary men need 56g.

Given that an egg has about 6g, that's quite a lot of protein that I need to find for him every day.

Because it can't all be eggs, no siree.  The teenage vegetarian wind is one thing.  The teenage vegetarian with wind and constipation is another ...

What are some good sources of protein for vegetarians?

From Carla:  http://www.pcrm.org/health/diets/vegdiets/how-can-i-get-enough-protein-the-protein-myth has great protein sources and recipes.


  1. A couple of ideas -
    High protein 'bread'

    4 eggs
    1 cup flax meal (linseeds)
    3tbsp water
    1/2 cup ground almonds
    1 tsp baking powder
    1/2 tsp salt

    small loaf tin
    pre heat oven 200 degrees

    Beat together eggs and water
    Mix dry stuff
    Combine (doesn't look pretty)
    Pour into loaf tin
    Bake 20-25 mins

    Easiest, yummiest hummus evah!

    200g/7oz can chickpeas (or 100g dried chickpeas, soaked overnight and cooked for an hour)
    2 tbsp lemon juice (or more if desired)
    2 garlic cloves, crushed
    1 tsp ground cumin
    salt (approx 3/4 tsp)
    100ml/3 1/2oz tahini
    4 tbsp water
    4 tbsp olive oil
    1 tsp paprika (I use smoked paprika as I had it something else)

    Drain chickpeas - bung everything in a food processor/liquidizer, add more seasoning if required

  2. Beans, mushrooms, nuts and seeds. Those bean burgers I made last night will have plenty :) Spinach and leafy greens for iron, and cheese for yet more protein and vitamin D :)