Vegan Meal Ideas - High Protein, Low Carb

Whatsername0413

Last week I decided to start a 90% vegan diet. I’m completely vegan at home, but will occasionally eat cheese/egg when dining out (although I do try to choose vegan options at restaurants when possible). Even though it’s only been a week, I feel great! I’m eating the same amount of calories, but I actually feel satisfied, instead of hungry, and I even lost 3 lbs.

However, I’ve noticed that I’m usually only getting 30-40 grams of protein (FYI I’m 5’6” and 136 lbs), I’m trying to get about 50 grams, but usually when I get close to that, I somehow end up way over in carbs.

Can anyone suggest any vegan breakfasts/lunches/dinners that are high in protein, but low in carbs? Also I’m not a big fan of protein powders (they always taste weird to me and I’d rather get my nutrients from real food anyways).

Thank you!
-S

RodaRose

Here is a group: http://community.myfitnesspal.com/en/group/45-happy-herbivores

littlechiaseed

Tofu, tempeh, seitan, beans

GrowingYoung

Protein should be judged in your diet as % calories from protein. Not total protein or protein per kilo of bodyweight.

The more calories you burn the more protein you need to repair. Ergo, % calories from protein is the gold standard. You need to ignore the meat, dairy, egg, fish, processed industry's marketing *kitten* that you need so much per kilo of bodyweight - that's a total myth and is easily debunked in any example that anyone can give.

The standard therefore is a healthy human baby can double in size in 4 months on human breast milk. This is a scientific fact. A healthy 4 kilo baby on healthy breast milk will be 8 kilos at 4 months.

Human breast milk is approx 6.5% calories from protein. Another scientific fact.

The question then becomes.... why do you want more protein in your diet than that? What are you trying to achieve with excessive protein in your diet?

Just curious as to why you believe you need so much protein?

The other consideration with a wholefood vegan diet is that we do not destroy loads of amino acids through oxidative stress - our diet contains too many anti-oxidants. This is not the case with animal based diets where a lot of the food itself is directly causing oxidative stress. Therefore we do not need to replace these amino acids because they're not being destroyed and damaged in the first place.

A wholefood vegan diet gets our essential amino acids from the source. They are brand new and last a long time. An animal based diet gets all essential amino acids 2nd, 3rd or even 4th hand. They've been digested several times already and used several times by the animal. And i won't mention what happens after the animal is killed.

Also to consider is TOR. Too much protein turns on TOR which leads to cell division/replacement instead of repair and therefore a shortening of the telemeres on your genes and therefore increased ageing and cancer risk.

As long as i get over 5% calories from protein i feel fine, if you want to be on the safe side worrying about getting a complete essential amino spectrum then go for 10%, but there's no need for higher than that unless you're on PED's. Keep the carbs up to around 80% - you need carbs!!!!

LazSommer

Steak 10% of the time.

JessHealthKick

Have you tried chia seeds? Adding them to your breakfast or smoothie could be a way to bump up your protein and fiber (and omega 3!)

jenniferrein

I'm dealing with similar situation. I've been vegan for almost 2 years, but not the healthiest_ and now I need to eat low carb due to blood work results. I'm struggling to increase protein without increasing carbs. I started supplementing with a protein shake, and now adding 2 a day but don't want to rely on that. I also just started tracking my food 2 weeks ago through the app, so super new to all of this.

butterbuns123

Beans are really ur best bet I think unless u buy like meatless meats. Some of them have really good low carb macros. Or just protien powders. But don't be afraid of carbs.

brichards_

I'd try high carb low fat. But I love making banana nice cream and avocado/sprouts/nutritional yeast sandwiches, and tofu stir fry, and vegan pancakes. Lots of stuff to make! Check out pinterest