Protein and iron

Question

How do you guys meet your protein goals? I'm about to be sick of tofu. I'm also severely deficient in iron and it's a struggle. What do you guys do to keep yours balanced?

𓄂𝕮𝖔𝖘𝖒𝖎𝖈𓆃 · Accepted Answer

Protein I don't even think about 🤗
   There is plenty protein in vegetables alone.  Even simplistic ones like corn and potatoes.

You can easily boost your protein with legumes, mushrooms, grains, sprouts, soaked nuts, etc.

Stinging Nettle is a wild green I harvest often.  Many see it as a nuisance.  But the plant mass can contain upto 25% protein! 🤯

So yeah I rarely even think about it 🤔

As for iron, legumes are one of the greatest sources, as well as anything from the brassica family.

You can take iron supplements, but also even cooking your food in a cast iron pan, will incorporate some iron into your food 😬🤔🫡

Vitamin B3 would be another to keep track of as well. Again mushrooms, leafy greens, avocados, etc. Many options to supplement that 🤓

Also your Omega 3 can become depleted.  So look into chia seeds, flax seeds, hemp seeds, etc.

And if you are bored of tofu, have you tried its unprocessed form, Edamame?  I much prefer it this way 😋🤤

One last way to boost your protein is to make your own sauces from soaked nuts and silken tofu.  You can get your protein intake, just by dressing a plain salad 🫠🥗

Skyler · Answer

I like to supplement with protein shakes and protein bars in addition to my meals. So maybe Breakfast -> protein shake -> Lunch -> protein bar -> dinner. Do whatever order works best for you. General guide is to go for 1 gram of protein per pound of body weight.

I know there are Len and Larry protein cookies which are vegan and pretty good

Brittany · Answer

Nettle tea and spinach are high in iron. Vegetables and fruit have protein

Joshua · Answer

I just eat meat. You want to eat more white meat then dark/red meat I find, though. That works for me. I also drink a little protein smoothie before I go to bed for recovery.

Gypsy · Answer

Tomato for iron
Eggs and pulses for protein

Gonzo · Answer

On the vegan side, you have lentils and anything lentil-based (there is amazing lentil-based pasta), vegan protein power if you need to reach higher protein goals, and beans, peas etc.

Not vegan, but fat-free greek yoghourt is an amazing source of protein too.

And of course, on the omnivore side, chicken, any other kind of meat, white fish (red too, but it's too fatty).

Joseph · Answer

Beans, spinach, and lentils. You can make a lentil loaf (kind of like meat loaf) and those are pretty good. If you like dips maybe make a bean dip, or have some hummus. There are spinach dips at well. I forget what they are called, but there is a pasty kind of thing stuffed with spinach and onions that arw good.

David · Answer

I actually quite like a lot of the modern "meat substitutes", they're high in protein and often iron also. Don't worry about people whining about them being "ultra processed" - so is tofu, but you don't hear about that! Also look into Seitan. Then of course... beans beans and... beans.

You may need to supplement with I iron, but also make sure you're getting enough Vit C. Your body can't use the iron without it.

Laura · Answer

Peanuts and all nuts for protein. Iron deficiency is often deficiency of vit b12, which I recommend you to supplement. After a month of b12,or b complex you can check your blood to see if the iron is still missing. Good luck

Sofija · Answer

As someone who has iron deficiency and in the past had to use iron containing prescription medicine, I have to mention that there are iron supplements that you could take. Because of my general diet, I am unable to eat enough plant based iron containing food to satisfy my needs, so I opt for eating meat as often as I can and using iron supplements.

Dark Knight 1971 · Answer

I think pinto beans are rich in protein and iron

Protein and iron

Vegetarian Community

Nettle tea and spinach are high in iron. Vegetables and fruit have protein

I just eat meat. You want to eat more white meat then dark/red meat I find, though. That works for me. I also drink a little protein smoothie before I go to bed for recovery.

Tomato for iron Eggs and pulses for protein

Peanuts and all nuts for protein. Iron deficiency is often deficiency of vit b12, which I recommend you to supplement. After a month of b12,or b complex you can check your blood to see if the iron is still missing. Good luck

I think pinto beans are rich in protein and iron

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