Q. "What do you veggieheads eat besides carbs... eat fish? And what's a good protein source?"
A. There are various forms of vegetarians. The most strict is V EGAN who eat no animal or animal product such as milk, eggs etc. They get most of their protein from nuts and combining foods such as beans and rice etc. A LACTO vegetarian will eat no animal or egg products. A LACTO OVO vegetarian will eat no meat but will consume animal products such as dairy products, eggs etc. This is the most popular and commonly just referred to as vegetarian. There is a type of vegetarian who does eat seafood, called a pescetarian. They will eat no land animal but will consume dairy and seafood.
I personally will eat some fish on occasion because being a former bodybuilder and still participate in heavy strength training need protein sources to rebuild muscle and organ tissue etc. The easiest way I explain it is... "If it has feet... I don't eat." I became a vegetarian (pescetarian) more for health reasons. While I find it deplorable how animals are raised, injected with hormones and slaughtered, I won't get on my soap box and will address the question (Watch "Meet your meat" on youtube if you want to be horrified! Warning it is very graphic.)
Ok, so here's the straight forward answer... I consume minimal seafood because generally it is not injected with synthetic growth hormones and steroids etc and is farmed or caught in the wild. I am however finding myself to be consuming less seafood as well. I do eat a lot of vegetables. I love a huge green salad with all the veggies. Now many of you may be freaking out because "carbs are the enemy!" I personally don't subscribe to that point of view. I've covered in previous DID YOU KNOW... that carbs, protein and fats all serve a purpose in our bodies and general health. I will almost always consume a protein with any carb I do eat because protein slows the digestion of the carbs and the carbs help fuel the digestive system to effectively break down the proteins and allow for better absorption. Consuming fiber will also help because the sugar molecules bind to the fiber and help flush them from the body.
Here's a general rundown of the proteins I consume. Rice and beans combined will form a "complete protein" which contains all the essential amino acids (ask me to explain that if you need to as space won't allow today). I also consume fat free cottage cheese, cheese sticks, soy milk on occasion (too much soy may elevate a person's estrogen levels and I don't want to be watching too many Lifetime Original shows!) and a lot of yogurt, especially Greek yogurt because it is higher in protein than regular yogurt. Another main staple for vegetarians are nuts. Again, don't freak out and say nuts are high in fat, they are unsaturated fats which are needed to synthesize and store fat soluble vitamins A, D, E and K. I eat egg whites hard boiled or scrambled. As I have mentioned many times before, all proteins are compared to the egg white as it has a biological value of 100% (see previous blogs about protein and biological value). I will consume tofu on occasion as well. Tofu usually takes on the flavour of the foods you're cooking it with. I find the texture a little gross though.
Many restaurants have become vegetarian friendly. Places like Burger King and Spikes offer veggie dogs and veggie burgers. A favourite place of mine to eat is India. They serve foods like Veggie Marsala and Veggie Biryani. Garden Grill is also a vegetarian restaurant that I love to eat at that offers a wide variety of good foods. Companies such as Boca and Morning Star make a variety of high protein vegetarian foods as well such as veggie burgers which are higher in protein and lower in grease, fat and cholesterol than regular beef patties. My freezer is filled with the Morning Star Buffalo Veggie Nuggets that taste amazing especially while watching the Bruins games on TV! These foods are found in the freezer section of many grocery stores.
Finally, I do on occasion take supplements. However, I take them sparingly because I only have one kidney (donated one to my wife) and high protein intake in one sitting can be tough on the kidneys. I take a Whey protein powder mixed with water or orange juice. I usually buy vanilla flavour. I like vanilla because I can add a banana and it tastes like a banana shake, or add flavoured yogurt which allows the flavour of the yogurt to come through while adding digestive enzymes and cultures.
So there you have it boys and girls, that's what I basically eat for protein. There are a million other sources veggieheads consume but I find these sources are what work for me from personal experience.
*As always... the disclaimer... this information is based on personal experience and research. Every body metabolizes and processes foods differently. You must find what works best for your individual body and needs. A REGISTERED DIETICIAN is a great resource or you may check with your physician for referrals.