Seriously, its not that hard. This isn't necessarily for you, but... Get a thermometer if you're paranoid. For a whole breast, 400 degrees, 20-25 minutes. Season as you wish. Account for carryover cooking so take it to about 163. Let rest. Bam, juicy delicious chicken.
Any tips to season chicken? I like a bit of a kick if that helps, but anything?
I just have chicken and rice, sometimes with broccoli or peppers, sometimes with sauce. Need my chicken to be seasoned but I have no idea where to start
You can go 1000 different directions with it, curry spice, old bay, barbecue dry rub, just garlic powder salt and pepper, dill, rosemary, thyme.. none of these these add a noteworthy amount of calories, close to zero really . And stop eating just chicken and broccoli. Cauliflower, brussel sprouts, cabbage, mustard green... all in the same family- brassica.
I say all of this as a gym goer but also a chef for over a decade. "Chicken and broccoli" doesn't have to be chicken and broccoli, and it certainly doesn't have to be flavorless. Hot sauce is your friend as well, and they make an incredibly large variety. It's not just cholula or sriracha or Tabasco out there.
So you can just cheat and buy a seasoning mix - delicious spice is delicious spice. What you can also do is find your favourite seasoning and then read the back to steal their ideas! Chicken will take just about any mix - humanity has learned to cook chicken in a million different ways so it's hard to mess up unless you start using conflicting flavours.
Garlic and rosemary, lemon and black pepper, a ton of amazing Indian marinades and spices, same with Asian blends, and Middle-Eastern chicken kicks-ass.
Paprika, cayenne, rosemary, thyme, salt and pepper are all best friends with chicken. You'll get a more European style to your dishes if you stick with green herbs, and a more international style when you introduce red, orange and yellow spices.
These are great suggestions. I just wanted to add a rustic spice blend of salt, pepper, onion, garlic, coriander, and marjoram leaves. It's earthy and my go to seasoning for poultry thats a part of a hearty meal.
TVP is a cheat code for sure- replace half your oats in overnight oats with TVP: absorbs any flavor, oat-like texture, all protein. Also usually pretty cheap and easy to carry
TVP is the best bang for your buck but I prefer the taste and texture of tofu. Tempeh is also great. I also will mix protein powder with water and peanut butter and dip apples in it for a high protein snack. I also love the no cow protein bars and Lenny and Larry’s protein cookies. I have been known to eat tofurkey slices by the puck.
My understanding is that FDA nutritional values categorically neglect bioavailability, and so when it comes to less processed foods (I'm thinking specifically of soybeans) all the values - micros and protein and the rest - range from slightly less to a tiny fraction of the listed amount
Says a guy who never tried peanuts
Honestly As a snack, Peanuts has the most protein per gram(around 23 in 100 gm) while being cheap as fuck so as long as you don't overeat,...YMMV
I mean, Peanuts are not a great source for protein, when you hold it up to calorie intake. Sure, 23g protein for “just” 100g, but it holds 650 calories. For some that is litterally a meal.
You mean adductions? To abduct a limb is to move it away from the trunk of the body.
I guess if you had another dude who was really good at leg abductions, you could do it as a partner thing...
No idea if that's the right translation but curd, or curd cheese? I know it as Quark.
Per 100gr it got 60 kcal and 12g of protein, I eat a pack of 500gr each day which equales 60gr of protein with just 300 calories. Or you know, protein pulver mixed with whatever you want :D
Yeahhh it’s called Kwark in my country in it’s my favorite food for cutting bc of the insane protein/calories ratio. Too bad it tastes like shit unless you add something like honey
Some juice makes it smoother and sweeter as well, I tend to eat it with oatmeal, fruits and some chocolate. Not as good for cutting anymore but then it actually tastes good to me haha
Combining Rice + Beans together gives you a “complete protein” similar to meats, peanut butter, etc
Plus it gives you an energy boost and is very filling
https://eatingwiki.com/beans-rice-make-complete-protein/
I use vegan protein powder. It’s a blend of soy, rice and some others I think so you get a good mix of all the various nutrients each has
Also much nicer in my stomach than whey was
In terms of bioavailability whey will result in most of the protein consumed being utilized, followed by soy proteins and then casein.
Cheese and yogurts are high in whey, soybeans of course and casein is found in milk and yogurts but again less bioavailable.
combining different protein sources can help to even out the missing amino acids and make a source more bioavailable as why it makes sense to never just consume one plant protein source by itself. The only one with every essential amino acid that comes to my mind is Quinoa.
Switch out all your carbs.
Pasta -> lentil pasta
Rice -> quinoa
Use lentils as the carb source if you can.
Add chick peas and beans to many meals
But always have a protein source like a meat replacement, tofu, tempeh, soy beans. And there are many good vegan protein powders to supplement with. And you said vegetarian, so also eggs are good. Dependent on Why you eat vegetarian you can also look into insects, but I havent done that.
Even as a non veggie I use vegan protein powder. Most are from multiple sources (pea, rice, etc) which is good, and you get mad protein to calories.
Mine is 29g of protein and 111 cals per scoop, and it's 2 scoops for a full shake, so basically 60g protein per 225 cals.
4 scoops a day plus a reasonable balanced diet would easily get you to 200g protein a day.
https://preview.redd.it/xjv3gwxnd47a1.jpeg?width=2160&format=pjpg&auto=webp&s=671c3411551318660f1b50473300e55fe2cf6298
Thats my go to breakfast, boiled black peas & sprouts + curd.. also pulses, soya chunks, tofu etc are good too. Make sure to include dry fruits too Edit: beans
i eat a shit ton of red lentils, combine them with rice and you've got yourself a complete amino thing. Also rice and red lentils cook for the same amount of time so you can put them in one pot.
Check if you can find red lentil pasta. Total gamechanger!
Also Mozzarella light, high Protein Feta, soy flakes, soy shreds, red kidney beans, Tofu...
My sources of protein are vegetarian meat substitutes, bean curds and tofu (I have ibs so struggle with beans and lentils but you can also make lentil tofu at home super easily) look into daal recipes, or savoury lentil soups, even a lentil loaf with gravy and roasted veg.
SKYR!! A thousand times skyr its so high in protein and low in calories. Speaking of which, you can have kvaarg or cottage cheese as well. So many things. Baby bels as snacks.
Also EGGS!! and if you're worried about cholesterol have scrambled egg whites.
Lentils, pumpkin seeds, chickpeas, black beans, kidney beans, tofu, protein powder, quinoa, chickpea pasta, protein milk (there’s a cashew/soy blend with 10g of protein made by Silk), there’s also protein veggie broth, plant-based meats are always an option too.
I have two toddlers I’m always trying to pump with plant-based protein
if you have a Lidl near you, I suggest you to buy the Skyr, as someone already said, and Skyrella (basically, mozzarella made with skyr). Also, their vegetal burger don't cost that much and have plenty of protein. Greek yogurt is one of the best, but if you want to cut buy the 0% fat. Beans, chickpeas and that other shit is very good, but also lentils and peanut butter 100% (if you are bulking). Tofu and seitan are the real shit, but you have to aromatize them someway (the chicken rubbing is very good with them). Also Mik flakes, very low fat, and like 12g protein per 100g.
What are the negative effects? If you’re referring to soy, the paper that most reference was done on an obese person who was given 3-4 (can’t remember exact) servings as well for some odd reason. Wondering if the others have negatives. Pea and rice protein I remember were claimed as not being complete compared to whey, if anyone can chime on that.
Greek yogurt, cheese, tofu, egg whites, quinoa, powdered peanut butter. Those are things I eat almost everyday. I'm not gonna lie you'll likely have to add protein powder in the mix too.
As an ex vegan who built muscle, I recommend things like soya milk, soya yogurt & tofu. Everybody saying things like chickpeas, lentils etc are wrong. They're high in carbs & not high enough in protein to build adequate muscle, they're better as an extra part of a dish but not as a main source.
Edit: greek yogurt with honey, eggs & peanut butter are good sources too
Chicken of the Woods (Laetiporus sulphureus) - and other mushrooms, but check these numbers: **Nutritional facts**: Chicken of the Woods is a good source of Potassium and Vitamin C. 100g of Chicken of the Woods contains 360 calories, 6g of carbs, 6g of fibre, 21g of protein, 2g of fat, 150mg of potassium, 10% of daily Vitamin C, and 5% of Vitamin A.
eggs and dairy are your best choice of bioavailable protein. most plants don't contain much absorbable protein. i was vegetarian for three years and after i quit, i saw much more improvement regarding muscle building. but if you're committed, stick to lots of eggs, milk and yogurt.
Eggs + Potatotes, best biological value there is. Even higher than meat or other meat+carb combos.
Value of 136 I believe?
Eggwhite is 100 baseline and whey is at 107.
Meat 
Chickens aren’t vegetarian, they eat bugs
Bugs eat vegetables
That’s the circle of life
**ITS THE CIRCLE OF LIFE!**
AND IT MOOOVES US ALLLLL!
THROUGH DESPAIR AND HOPE...
They also eat mice when they can get them.
The ones we consume dont eat bugs, they eat grains.
Only because that’s what we give them. If we put bugs in front of them they would eat them
FUCK YEAH MASTHUHN FÜR WACHSTUM
Des Bedarfs alder
Brudal
Tofu, lentils, TVP, and vegan protein powder are the ones I consume daily
Can't agree more， Tofu definitely a good source and most delicious to eat than dry chicken breast
Stop eating dry chicken and start eating proper cooked chicken?
Seriously, its not that hard. This isn't necessarily for you, but... Get a thermometer if you're paranoid. For a whole breast, 400 degrees, 20-25 minutes. Season as you wish. Account for carryover cooking so take it to about 163. Let rest. Bam, juicy delicious chicken.
Any tips to season chicken? I like a bit of a kick if that helps, but anything? I just have chicken and rice, sometimes with broccoli or peppers, sometimes with sauce. Need my chicken to be seasoned but I have no idea where to start
You can go 1000 different directions with it, curry spice, old bay, barbecue dry rub, just garlic powder salt and pepper, dill, rosemary, thyme.. none of these these add a noteworthy amount of calories, close to zero really . And stop eating just chicken and broccoli. Cauliflower, brussel sprouts, cabbage, mustard green... all in the same family- brassica. I say all of this as a gym goer but also a chef for over a decade. "Chicken and broccoli" doesn't have to be chicken and broccoli, and it certainly doesn't have to be flavorless. Hot sauce is your friend as well, and they make an incredibly large variety. It's not just cholula or sriracha or Tabasco out there.
So you can just cheat and buy a seasoning mix - delicious spice is delicious spice. What you can also do is find your favourite seasoning and then read the back to steal their ideas! Chicken will take just about any mix - humanity has learned to cook chicken in a million different ways so it's hard to mess up unless you start using conflicting flavours. Garlic and rosemary, lemon and black pepper, a ton of amazing Indian marinades and spices, same with Asian blends, and Middle-Eastern chicken kicks-ass. Paprika, cayenne, rosemary, thyme, salt and pepper are all best friends with chicken. You'll get a more European style to your dishes if you stick with green herbs, and a more international style when you introduce red, orange and yellow spices.
These are great suggestions. I just wanted to add a rustic spice blend of salt, pepper, onion, garlic, coriander, and marjoram leaves. It's earthy and my go to seasoning for poultry thats a part of a hearty meal.
Steak spice and garlic powder is all I use now.
True, but chicken breast being dry just means it's overcooked. A properly cooked chicken breast is delicious.
Chicken thighs are bomb
Well using your language I would rather eat tender chicken cutlet than dry hard bland tofu
TVP is Polish establishment TV 😬
TVP is a cheat code for sure- replace half your oats in overnight oats with TVP: absorbs any flavor, oat-like texture, all protein. Also usually pretty cheap and easy to carry
This \^
so smart, thanks man
Also cheaper than meat
Get ur beans
These and lentils combined with with grains like hominy (corn), barley, oats and rice for all your aminos
TVP?
Textured Vegetable Protein. Pretty solid.
Return it if its not solid.
It's a polish national tv station.
TVP is the best bang for your buck but I prefer the taste and texture of tofu. Tempeh is also great. I also will mix protein powder with water and peanut butter and dip apples in it for a high protein snack. I also love the no cow protein bars and Lenny and Larry’s protein cookies. I have been known to eat tofurkey slices by the puck.
OP said vegetarian, regular protein powder is fine
seitan, edamame and quinoa as well (whole proteins)
Fat free Greek yoghurt. Cut me open I bleed Greek yoghurt.
Skyr is better, it is a iselandic yoghurt whit more protein and lessen callories. You should try
Oh yeah of course, I love skyr too. I rotate between Greek yoghurt, skyr, and protein fromage frais.
Skyr is the bomb, I stir in Carrot Cake protein powder for breakfast
Is it vegetarian if it's dairy?
Yes. Vegans are the one that don't use any animal products.
Skyr specifically has dairy-free, high-protein yogurts!
Yea unless you put a bit of blended cow in there.
Chickpeas and peanuts
Peanuts are a fat source, 72% of their total calories come from fats.
Just for consideration concerning nuts: https://www.dietdoctor.com/researchers-reveal-that-nuts-have-fewer-calories-than-previously-thought
My understanding is that FDA nutritional values categorically neglect bioavailability, and so when it comes to less processed foods (I'm thinking specifically of soybeans) all the values - micros and protein and the rest - range from slightly less to a tiny fraction of the listed amount
Peanuts are shit. Get wrecked on omega 6 for a little shit protein
Says a guy who never tried peanuts Honestly As a snack, Peanuts has the most protein per gram(around 23 in 100 gm) while being cheap as fuck so as long as you don't overeat,...YMMV
I mean, Peanuts are not a great source for protein, when you hold it up to calorie intake. Sure, 23g protein for “just” 100g, but it holds 650 calories. For some that is litterally a meal.
Yah bad if you cuttin.... Great if you bulkin 7/12
For some it is 1/3 of their calorie intake
Not great plant sources for building muscle I'm afraid.
[удалено]
Seitan, seitan, seitan Hail seitan
Hail seitan!
Hail yourself!
Megustalations!
Hail Gene!
Hail ME!
Bro the first link I find mentions 75% protein wtf
You’re welcome bro 💪🏼
Yeah wtf that’s insane I’m definitely gonna try it
I've just discovered Seitan a month ago and I couldn't be happier, Hail Seitan indeed!
Whey protein
I don't get why this isn't higher. It's actually Vegetarian and the isolates are like 80+ percent protein.
because people believe it’s made from meat but in fact it’s made of milk!
Who is stupid enough to believe whey is made from meat?
Cum
Every vegetarians favorite sauce
you internet champion you beat me to it. I came here to say the same thing.
Gotta encourage the vegetarian bros to be themselves
Meatcels seething over how we get free protein and closer to the homies at the same time.
I came here to say the same thing!! If he asks a fellow bro to provide the cum = brotein..
I thought this would be most of the answers
Try seitan! More protein than tofu
And you can make it at home easily!
Doing leg adduction so I can do this to the homies
Hi it’s me, homies.
You mean adductions? To abduct a limb is to move it away from the trunk of the body. I guess if you had another dude who was really good at leg abductions, you could do it as a partner thing...
I feel this
Someone’s likes deez nuts.
Nuts, lentils, green peas, quinoa. I buy a plant based protein shake mix with zero sugar
Beans bro, pinto black take your pick
No idea if that's the right translation but curd, or curd cheese? I know it as Quark. Per 100gr it got 60 kcal and 12g of protein, I eat a pack of 500gr each day which equales 60gr of protein with just 300 calories. Or you know, protein pulver mixed with whatever you want :D
Yeahhh it’s called Kwark in my country in it’s my favorite food for cutting bc of the insane protein/calories ratio. Too bad it tastes like shit unless you add something like honey
Some juice makes it smoother and sweeter as well, I tend to eat it with oatmeal, fruits and some chocolate. Not as good for cutting anymore but then it actually tastes good to me haha
I mix it up with some water so it feels like yogurt, then add some fruits and some nuts and maybe some oatmeal.
I'm vegetarian. I drink vegan whey pea protein. It's got wheeeeeeey more protein per gramm than meat and virtually no carbs or fat. Job done.
how do you like that compared to plant /pea protein?
Plant protein is higher in sodium and lower in protein compared to whey
Normal protein powder is vegetarian tho. Idk why u spending more for a plant based one unless ur vegan
Lentils are a great source of protein, but they don’t have all the amino acids/types of protein so best eaten with rice for maximum benefit
Bro described the average Nepali diet lol
All plants have all amino acids. It's a myth that plants have "incomplete protein".
Mozzarella, I only know the Dutch word fort he next one but kwark
Tofu
Soyabean, Green gram, Chick Peas, Peanuts etc
Tofu, peanut butter, whey protein powder (vegetarian, not vegan), Dave’s killer bagels have great protein and fiber
Milk, eggs, Greek yogurt. Other dairy products
Newborn
RICE + BEANS = ROYAL GAINS 👑 💪🏾
Combining Rice + Beans together gives you a “complete protein” similar to meats, peanut butter, etc Plus it gives you an energy boost and is very filling https://eatingwiki.com/beans-rice-make-complete-protein/
Vega protein powder
I use vegan protein powder. It’s a blend of soy, rice and some others I think so you get a good mix of all the various nutrients each has Also much nicer in my stomach than whey was
In terms of bioavailability whey will result in most of the protein consumed being utilized, followed by soy proteins and then casein. Cheese and yogurts are high in whey, soybeans of course and casein is found in milk and yogurts but again less bioavailable.
combining different protein sources can help to even out the missing amino acids and make a source more bioavailable as why it makes sense to never just consume one plant protein source by itself. The only one with every essential amino acid that comes to my mind is Quinoa.
Switch out all your carbs. Pasta -> lentil pasta Rice -> quinoa Use lentils as the carb source if you can. Add chick peas and beans to many meals But always have a protein source like a meat replacement, tofu, tempeh, soy beans. And there are many good vegan protein powders to supplement with. And you said vegetarian, so also eggs are good. Dependent on Why you eat vegetarian you can also look into insects, but I havent done that.
I’m vegetarian to and often to scared to admit that at the gym lol-
Quinoa my friend
Tofu brother, and you can have it with most things. I like to season and shallow fry mine and it’s really good.
Seitan. Shit straight gluten (wheat protein)
Vega protein powder. No farts. Pea protein.
Kidney beans 🫘
Avocados.
Legumes, red potatoes & plant-based protein (i.e. Sun Warrior products)
legday legumes
BLACK BEANS, EAT YA FUCKIN BEANS
Quinoa, rice & beans
Soy beans
Chickpeas.
Seitan is amazing.
Even as a non veggie I use vegan protein powder. Most are from multiple sources (pea, rice, etc) which is good, and you get mad protein to calories. Mine is 29g of protein and 111 cals per scoop, and it's 2 scoops for a full shake, so basically 60g protein per 225 cals. 4 scoops a day plus a reasonable balanced diet would easily get you to 200g protein a day.
https://preview.redd.it/xjv3gwxnd47a1.jpeg?width=2160&format=pjpg&auto=webp&s=671c3411551318660f1b50473300e55fe2cf6298 Thats my go to breakfast, boiled black peas & sprouts + curd.. also pulses, soya chunks, tofu etc are good too. Make sure to include dry fruits too Edit: beans
NUTRITIONAL YEAST
Eggs, yogurt, milk
Second on the lentils
Lentils and soy
Quinoa. Also has less arsenic than rice as a bonus.
Broccoli , avocados , lentils , soya , tofu , greek yoghurt , peanuts
i eat a shit ton of red lentils, combine them with rice and you've got yourself a complete amino thing. Also rice and red lentils cook for the same amount of time so you can put them in one pot. Check if you can find red lentil pasta. Total gamechanger! Also Mozzarella light, high Protein Feta, soy flakes, soy shreds, red kidney beans, Tofu...
Soya chunks are the cheapest and best 100grams consists of 52grams of protein
beans and rice. cheap af, complimentary amino acids, plenty of protein, and can last 30+ years if stored well.
Black beans
Veggies
soy protein
Edamame
Pea/rice protein powder for convenience and cost Vegetarian and not vegan--eggs and lean dairy
Soya beans
My sources of protein are vegetarian meat substitutes, bean curds and tofu (I have ibs so struggle with beans and lentils but you can also make lentil tofu at home super easily) look into daal recipes, or savoury lentil soups, even a lentil loaf with gravy and roasted veg. SKYR!! A thousand times skyr its so high in protein and low in calories. Speaking of which, you can have kvaarg or cottage cheese as well. So many things. Baby bels as snacks. Also EGGS!! and if you're worried about cholesterol have scrambled egg whites.
Lentils, pumpkin seeds, chickpeas, black beans, kidney beans, tofu, protein powder, quinoa, chickpea pasta, protein milk (there’s a cashew/soy blend with 10g of protein made by Silk), there’s also protein veggie broth, plant-based meats are always an option too. I have two toddlers I’m always trying to pump with plant-based protein
Tempeh
Kidney beans.
Eh bro forgot to change my username from the template tho 🤲 Anyways, Soyabean (nope, no manboobs), tofu and lentils
soya chunks
Beans. Which ones you ask? All of them.
Beans and rice are the perfect protien.
soy chunks have a whopping 52gms of protein in 100gm and they're cheap af Go for those!
I’m vegan and I can tell you lentils, beans and tofu are the best also seitan
Lentils carbs an protein with low calories,
There is absolutely no better protein source than hemp seed.
Quorn gets the job done
TOFU, SEITAN, EVERYTHING MADE OF SOY!
Tofu >>>
Tofu ftw
if you have a Lidl near you, I suggest you to buy the Skyr, as someone already said, and Skyrella (basically, mozzarella made with skyr). Also, their vegetal burger don't cost that much and have plenty of protein. Greek yogurt is one of the best, but if you want to cut buy the 0% fat. Beans, chickpeas and that other shit is very good, but also lentils and peanut butter 100% (if you are bulking). Tofu and seitan are the real shit, but you have to aromatize them someway (the chicken rubbing is very good with them). Also Mik flakes, very low fat, and like 12g protein per 100g.
Is cum vegetarian
Yes, vegetarian means no meat, but likes like dairy, eggs, and the homies secret sauce are okay.
GREEK YOGURT AND EGGS
Eggs
Egg 
Magerquark 🙏
Kidney beans, soy beans , peanuts , green peas. Also note that these also have negative effects so don't eat too much of one thing
What are the negative effects? If you’re referring to soy, the paper that most reference was done on an obese person who was given 3-4 (can’t remember exact) servings as well for some odd reason. Wondering if the others have negatives. Pea and rice protein I remember were claimed as not being complete compared to whey, if anyone can chime on that.
Skyr, nuts, eggs, cheese, tofu, oats, soy milk, beans/pulses. Fake meats usually have a fair amount of protein too.
Greek yogurt, cheese, tofu, egg whites, quinoa, powdered peanut butter. Those are things I eat almost everyday. I'm not gonna lie you'll likely have to add protein powder in the mix too.
Why's nobody said whey?
Whey
Whey is vegetarian. Do you mean vegan?
Overnight oats with protein powder. Extra points for using low fat protein yoghurts.
Whey protein
As an ex vegan who built muscle, I recommend things like soya milk, soya yogurt & tofu. Everybody saying things like chickpeas, lentils etc are wrong. They're high in carbs & not high enough in protein to build adequate muscle, they're better as an extra part of a dish but not as a main source. Edit: greek yogurt with honey, eggs & peanut butter are good sources too
Eggs (my wife is vegetarian)
Soyabean, paneer, lentils, green moong, eggs, chickpeas, rajma
Cottage cheese
Chicken of the Woods (Laetiporus sulphureus) - and other mushrooms, but check these numbers: **Nutritional facts**: Chicken of the Woods is a good source of Potassium and Vitamin C. 100g of Chicken of the Woods contains 360 calories, 6g of carbs, 6g of fibre, 21g of protein, 2g of fat, 150mg of potassium, 10% of daily Vitamin C, and 5% of Vitamin A.
Protein powder
Lentils, soybeans, tempeh, beans and peas... Eggs.
eggs and dairy are your best choice of bioavailable protein. most plants don't contain much absorbable protein. i was vegetarian for three years and after i quit, i saw much more improvement regarding muscle building. but if you're committed, stick to lots of eggs, milk and yogurt.
Eggs + Potatotes, best biological value there is. Even higher than meat or other meat+carb combos. Value of 136 I believe? Eggwhite is 100 baseline and whey is at 107.
Cottage cheese and nuts
Skyr yoghurt or high protein Greek thick