PROTEIN on a VEGETARIAN diet!?!? Help!!!

[moneymanmichael]

This post is not steroid related at all.

My girlfriend, for whatever unknown ridiculous reason, refuses to eat meat. Someone screwed up her head when she was younger making jokes about how she was eating dead animals, and now she is doomed.

She is a marathon runner, she runs 10 miles a day sometimes twice a week, and other days she will run 5 miles a day, then sometimes even do 30-45 min on the eliptical after that. She does a RIDICULOUS AMOUNT OF CARDIO. I told her it was burning into her muscle doing this much cardio and probably hurting her, but she refuses to stop running so much...

ANYWAY she doesn't understand why she runs so much but isn't a "Skinny" girl. I will tell you she is smoking hot at 135, big nice ass, thick legs, flat stomach, perky titties, the whole package. But for what ever fucking reason she wants to be one of these 90 lb anorexic looking bitches.

THAT OUT OF THE WAY:

I am trying to help her lose weight through diet. I told her to write down what she eats on an every day basis, it turns out she was living off of fruits and "health bars" from gas stations..

Basically her Macros looked like this : 70% Carbs 25% fats 5% protein.. im not fucking kidding.

So I created a diet for her that is 40% protein 40% carbs 20% fats at 1300 calories.

The problem I had creating this diet was I can NOT use MEAT! So I googled and googled and googled and basically came up with the fact that there are no real fucking alternatives that even come close to comparing to meat other than Whey Protein.

SO she literally gets her protein from 3 scoops of whey protein.. i've read this is bad but I really don't know the facts and I really don't know how the fuck else she's going to get her protein in..

I need some advice on this one.. or at least some information.. Thank you everyone who replies!

 

[appleton111]

cheese is high in protein Low-fat Cottage Cheese, Low-fat Swiss Cheese, Low-fat Cheddar, Parmesan, Romano. Mozzarella and Cottage Cheese provide the most protein per calorie.
Beans high in protein per cup cooked: Kidney Beans, White Beans, Lima Beans, Fava Beans, Black Beans, Mung Beans.
Milk and also nuts are incredible in protein content as well as and Seeds (Pumpkin, Squash, and Watermelon Seeds, Peanuts, Almonds)

 

[Mrrippedzilla]

Firstly, well done on focusing on her diet rather than the crazy amount of cardio she's doing. Over the long term too much cardio will make it more difficult to lose fat because her metabolism will slow down (around 10-15% drop).
This is a MAJOR issue with women since they don't have much wiggle room to drop calories anyway, so you want to keep their metabolism as high as possible.

I'm guessing she's the type of vegetarian that still consumes dairy rather than a straight edged vegan.
Her best protein choices are going to be dairy - eggs and milk are gold standard in this department, legumes/beans aren't a bad choice either.
I would avoid most cheeses (except cottage) because their calories are simply too high for the 1300 limit, this rule also applies to all nuts.

My vegetarian clients also rely on casein & whey protein shakes because of the high protein/low calorie combo. Most of the "protein shakes are bad" crowd are full of broscience so don't pay too much attention to them.

I should you that high levels of cardio + large diet deficit = yoyo dieting in motion.
Either keep her calories a little higher to accomodate her training, or reduce her cardio activity with a higher diet deficit - NOT BOTH!
Doing both always leads to binge eating & a bunch of other issues that mean she won't keep the fat off for long.

 

[letsgetyolked]

The guys above me pretty much nailed it. Get her to eat greek yogurt. That's really high in protein, low in fat and carbs for the most part.

 

[MBB]

Eggs and egg whites, egg whites are one of the most bio-available sources of protein around.

 

[3J]

we are implying she is lacto-ovo veggie... we dont know that..

if she is then its not that hard.. the advice here that has been given should be sufficient..

beans are another choice... most beans are high in protein and have a decent carb/protein ratio..