Warning!

So I posted this recently about building muscle
since I’m vegetarian. I started using
VeggieFuel protein—apparently it’s supposed to be top-tier
for people who don't eat meat... so I figured I'd see some actual progress
in a few months or whatever. But, uh, I just had some tests done on my knee and, honestly? Not great news.
My doctor basically gave me a polite lecture...
telling me straight up that my muscles won't grow without meat
and that these plant proteins I'm drinking aren't going to do much. He said I really need to strengthen my quads
so there's less pressure on the joint. He strongly suggested I
start eating meat, but I just can't—it seriously grosses me out. I get that meat helps with muscle, but my nutritionist told me these proteins should work. So now I'm stuck... obviously I care about
my health.

thx 😁

So, I'm guessing you aren't even touching fish?

If that's the case—and let's be real, it probably is—you seriously need to corner your nutritionist and make them walk you through a meal plan that actually makes sense... like, step by step.

I really hope you're at least getting some cheese and eggs in there though.

rustymoose54 said:So, I’m guessing you aren't even touching fish?

If that's the case—honestly—just ask your nutritionist to give you a more specific game plan for eating right.

I really hope you're at least getting some cheese and eggs in.

I eat just about any dairy product... eggs mostly around
Easter 😁 and I rarely ever have fish.

You don't necessarily have to eat meat to get enough protein. When it comes to building up those quads, the actual exercises you do are way more important than whether your protein comes from steak or somewhere else.

If you’re worried that you aren't hitting your protein goals, just go talk to a nutritionist. They can show you how to bridge the gap using different food sources or even supplements, like whey protein shakes...

I get it—meat isn't the only way to hit your protein goals—
And like I already mentioned—my doctor told me...
He basically told me I HAVE to start eating meat if...
I just want my foot to be back to 100%—honestly, I wish soy protein had half the power that this stuff does.
Connections... they're just like muscle. I mean, look—I’m probably a total madwoman because I can't even bring myself to touch meat. Obviously, the exercises matter too... I get it, you can't really skip that part.😁

Hannah Rogers93 said:So, I started drinking...
And now what? Like, obviously I actually give a damn about
my health.

😁 🙂

sorry 😬

Someone already gave you an answer—FISH.
Here’s how you could mix things up:
white fish
blue fish
shellfish
crabs...
oysters
bottom-dwellers—rockfish or reef dwellers
flounder or sand-dwellers
smoked fish
dried fish
If that works for you, maybe try some canned options too.
You could easily schedule one type per day for the week.
And don't forget about canned fish—it’s actually one of the best value picks compared to other pantry staples.
The sheer variety of flavors and textures is massive.

Hannah Rogers93 said:I had a post recently about how to build muscle
as a vegetarian. I started taking this
Veggie Fuel protein powder, which is supposedly great
for people who don't eat meat... they said results should show up
in a few months... blah blah... but anyway, I just had some tests done on my knee and, hmm, the results aren't looking great.
My doctor basically tore me apart in the nicest way possible...
telling me that my muscles can't thrive without meat
and that these proteins I'm drinking won't do much good; apparently, I need to strengthen my quadriceps to take the pressure off the joint. He warmly suggested that I
start eating meat, but I just can't
it honestly turns my stomach. I know meat is good for muscle, but at the same time, my nutritionist told me these proteins should get the job done. So what am I supposed to do? Obviously, I care about
my health.

thx😁

First piece of advice: find a new doctor!!!

You mentioned the knee tests, and it makes sense that you need to beef up those quads to stabilize and protect the joint, but you didn't actually say what's wrong with the knee specifically... based on the little info I have here, my take is that you need to balance your diet; besides the protein necessary for muscle, you really need to increase your Omega-3 intake to nourish those joints... and to make sure your overall health stays on track, you need to ensure all your other micro & macro nutrients are being covered.

Of course, you should talk all of this over with a professional nutritionist who can design a personalized plan and perform a full analysis of your body composition and metabolism ("ask me for free body analysis").😎

mistybear4 said:First piece of advice: find a new doctor!!!

You mentioned knee scans, and yeah—it totally makes sense that you need to beef up those quads to stabilize and protect the joint. But honestly, you didn't really say what's actually wrong with the knee itself... based on the little info I have here, my take is that you’ve got to balance out your diet. Beyond just getting enough protein to build muscle, you really need to bump up your Omega-3 intake to nourish those joints... but don't go overboard and ignore your other micro & macro nutrients either, you still need a full spectrum.

Obviously, you should run all this by a pro nutritionist who can actually map out a personalized plan for you based on your specific body composition and metabolism (just "ask me for free body analysis"). 😎

My cartilage is basically worn down—I don't even have any
lubrication (whatever that technical term for joint fluid is) left in my knee. I've been an athlete since I was a kid... so I'm definitely not out of shape, I've got muscle. But from what I gathered, she told me... I have the muscle volume, but it's not serving its purpose. And then we got into the whole nutrition thing... since I don't eat meat and stuff, she gave me some exercises...
I get that I need to work even harder
on my quads—honestly, I think I knew that even without her input.

Hannah Rogers93 said:My doctor told me
I have to start eating meat if
I want my legs to heal properly.

Go find a second opinion; it’s that easy. Since doctors are basically infallible gods who are always right, isn't it?

The millions of vegetarians out there prove animal protein isn't a requirement. Or are they just outliers?

p.s. You can find protein in almost everything; it's hard to miss if you eat a varied diet. Just up your intake of beans, peas, corn, and oats. It works fine.🙂

p.p.s. Don't overdo the fish. If you insist on eating it, don't go overboard like some people suggest. It's arguably "healthier" than milk.🙄

madwoman said:just go find a different doctor—it’s that easy. because doctors are basically gods who can never be wrong, right?

The fact that millions of vegetarians exist proves you don't actually need animal protein. Or are they just the exception to the rule?

maybe I should... i'll see
thanks anyway—I'm not giving up.

Regarding dairy... maybe try cutting back for a bit? You could swap it out for more almonds, hazelnuts, spinach, kale, or parsley. It tastes great, and you'll get plenty of calcium that way, too. Honestly, milk often does more harm than good.

Then again, I'm no doctor, and I'm certainly not always right.😉

madwoman said:ummm... regarding dairy... maybe try cutting back for a bit? instead, grab more almonds, hazelnuts, spinach, kale, parsley, stuff like that. it's not just tasty—it's packed with calcium too. milk can honestly do more harm than good sometimes..

but hey, I'm no doctor, and I don't always have it figured out😉

thanks,
yeah, eating way too much dairy isn't great—plus it definitely makes you pack on the pounds.
But apparently whey is actually awesome

Hannah Rogers93 said:thanks,
yeah, obviously slamming dairy all day isn't exactly a health hack—plus, you know, the weight gain... ugh.

and don't even get me started on water... what a mess that can be if you overdo it, obviously... 🙄

rustymoose54 said:I hope you're eating cheese and eggs.

And why would you hope that? What exactly am I missing out on by skipping the cheese and eggs?🙂

p.s. Hannah Rogers93, your body is just telling you what it needs. If you’ve noticed any negative changes since cutting out meat, maybe rethink going back to your old ways or at least diversifying your diet. It seems many people ignore the warning signs until they get sick, giving those "brilliant" doctors the satisfaction of saying you can't survive without meat. (Not that I'm trying to lecture anyone, I don't know what came over me today😳 )

madwoman said:So why even bother? Like, what's actually in cheese and eggs that I'm missing out on?🙂

Protein, obviously—and in way higher concentrations than you'd ever find in veggies or grains. Proteins are built from amino acids, and some of those are "essential," which is just a fancy way of saying your body can't make them itself... so you have to eat them. Period.

Those vegetarians who don't touch anything animal-based at all—I'm talking zero eggs, zero cheese, and don't even get me started on fish—they really need to be educated on how to actually fuel themselves. They have to be super careful about how they combine foods. And look, I'm not saying a vegetarian or vegan diet is inherently bad, it’s just... reaching peak nutrition is way more complicated that way. It's not as simple as just cutting stuff out.

But hey, that’s why we have professionals, right? Nutritionists. If you're making big moves with your diet—like, if you're completely nuking entire food groups from your life—you should probably talk to an expert about what you need to swap in to stay healthy.🙂

madwoman said:What’s even the point? Like, what’s so special about cheese and eggs that I should care?🙂

p.s. Hannah Rogers93—honestly, your body is just telling you what it needs. If you’ve noticed anything feeling off since you quit meat, maybe rethink going back to the old ways or just beefing up your diet. I mean, so many people ignore those red flags, end up getting sick, and then let all those "brilliant" doctors act like they were right all along about how you can't survive without meat... (not trying to be a know-it-all though, don't know what came over me today😳 )

I'm gonna wait and see how these protein shakes work out first—maybe add some more variety to my meals. If I don't see any progress, damn, I might have to force myself to eat meat at least once a week. As for how I feel... honestly, I actually feel better... I'm just a little leaner and more toned now—my muscles are okay
they aren't huge anymore, but I'm still staying on top of things. Mostly everything is fine!! And yeah, regarding this whole thing—if there isn't a doctor to help, I'll unfortunately have to go back to how things were

rustymoose54 said:protein levels are way higher than what you'll find in veggies or grains—plus, proteins are made of amino acids, some of which are essential, meaning our bodies can't make them on their own, so we have to get them from our food.

Vegetarians who cut out all animal products entirely—I'm talking no eggs, no cheese, and definitely no fish—really need to be well-educated on how to balance their meals. I'm not saying a plant-based diet is bad, just that hitting those nutritional sweet spots is a lot more complicated.

That’s why we have pros like nutritionists for a reason. If you're planning to overhaul your diet by ditching entire food groups, honestly, go talk to a professional about the best ways to swap things out. 🙂

thanks... 😁 👍

Hannah Rogers93 said:I think I’ve worn my cartilage completely smooth; at this point, I’m pretty sure I don't have any left.
I’ve been dealing with some lubrication issues—whatever the technical term is—in my knee joints. I’ve been active in sports since I was a kid, so I wouldn't exactly call myself soft; I definitely have the muscle mass to show for it. But as far as I can tell from what the specialist told me, all that muscle volume doesn't actually serve much of a purpose right now. Apparently, it all comes down to diet, and since I don't eat meat, we’re having to overhaul everything. They’ve already started me on a specific set of exercises to compensate.
It’s becoming pretty obvious that I need to pick up the pace and start grinding a bit harder.
I could feel it in my own quad; honestly, I think I already knew that before she even opened her mouth.

I told you I was right; joint lubrication really just comes down to your intake of unsaturated fats, specifically those Omega-3 and Omega-6 fatty acids. The real struggle, though, is actually getting enough Omega-3 into your system.

Fats and oils are absolutely vital to our survival. They provide those essential Omega-3 and Omega-6 fatty acids that our bodies just can't manufacture on their own, meaning we have to get them through what we eat if we want to stay healthy—or even stay alive, really. Most people seem to get plenty of Omega-6 in their daily diet, but there’s almost always a massive deficit when it comes to Omega-3.

Most of the oils we keep in our pantry are plant-based—usually just standard sunflower or canola—so we’re already getting plenty of Omega-6 to go around.
Getting enough Omega-3 usually means turning to certain types of fish and shellfish that don't exactly make up the bulk of the typical American diet. It’s a bit of a hassle, really—between the premium price tag on high-quality seafood and the extra prep work involved, most people just find it easier to stick to steak or cheese. If you actually want to hit those necessary levels, you’re looking at eating fatty fish or shellfish at least three times a week, which isn't always easy when life gets busy.

Honestly, if you just start upping your Omega-3 intake, things will probably look a whole lot better for you. 🙂

rustymoose54 said:Even water can be absolute garbage when you're dealing with an excessive amount of it. 🙄

I can't help but think about those floods again. 😕 😁
Could you shed some light on this for me? I’m trying to wrap my head around what the author was actually getting at here. 🙂

rustymoose54 said:You find protein in much higher concentrations than you ever would in vegetables or grains. It’s all built from amino acids, some of which are essential—meaning our bodies can't produce them on their own, so we're forced to get them through what we eat.

Those strict vegetarians who cut out everything—I'm talking zero eggs, zero dairy, and don't even get me started on fish—really need some serious guidance on how to actually fuel themselves. It isn't about saying a plant-based lifestyle is inherently bad, but if you want to hit that nutritional sweet spot, you have to be incredibly intentional about how you pair your foods. Achieving true dietary optimization is a lot more complicated than most people realize.

That’s exactly why we have nutritionists—actual professionals who make a career out of studying food. If you're planning to overhaul your diet by cutting out entire food groups, you really ought to consult an expert first to figure out what you should be using as a substitute. I remember trying to go strictly keto back in the day without any guidance, and I ended up feeling like a ghost for a week. 🙂

I couldn't agree more; just because someone identifies as vegetarian doesn't mean they're actually eating well, especially if they're ignoring their fat and protein intake since everything in our bodies needs to stay in balance. If you're looking for a meat substitute, soy is probably your best bet because it packs all those essential amino acids our bodies can't make on their own, though you really have to incorporate it daily rather than just once or twice a week... 🙂

Hannah Rogers93, when you're picking out protein powders, you have to be incredibly careful about the quality and what's actually in them, because let's face it, the market is flooded with absolute garbage. What kind of proteins are you currently using? (drop a link here)

www.agram89.com
Just fueling up with some soy protein from Orgain!!