Exhausted from Exercise?

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  • allyphoe
    allyphoe Posts: 618 Member
    MJT2021 wrote: »
    @WickAndArtoo any tips on how to get a lot of protein without eating too much meat/ fish? I've been tracking my intake and it seems like I hover around 11% of my diet being protein, but I don't know how to get much more.

    Here's what I ate yesterday, which had no meat (but does have quite a bit of dairy, and there's an egg in the waffle batter). 19% of calories from protein. To increase the protein density and adjust to your calorie goal, drop foods that have a high number of calories per gram of protein.

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  • MJT2021
    MJT2021 Posts: 9 Member
    Thank you again everyone! I really shy away from any animal based products ( including dairy) for health reasons due to my intolerance. I think I will look into some vegan protein supplements. I did eat more yesterday/today ( around 1350) and I already feel a lot better. I'll keep adding protein, changing my workout and seeing how I feel. Thanks Again for all the amazing advice!!
  • allyphoe
    allyphoe Posts: 618 Member
    High protein vegan is really hard. The Explore Asian black bean spaghetti has great macros (25g protein for 180 calories), and tastes fine, as long as you aren't expecting spaghetti.

    There are a bunch of lower carb (so higher protein) vegan recipes here: http://www.onegreenplanet.org/vegan-food/weekly-meal-plan-the-low-carb-vegan-menu/

    Another thought - if you're getting a lot of fiber, it may be more appropriate for you to bump your calorie goal higher. Fiber counts toward calorie totals in the US, but your body has limited ability to use that energy.
  • skymningen
    skymningen Posts: 532 Member
    edited July 2017
    MJT2021 wrote: »
    Hi everyone, thanks for the advice. I got 1200 from the MFP calculator, I know I'm at a healthy weight I just want to lose 3 or so pounds of fat. I definitely will up my intake though, since 1200 seems very low now.

    I got similar results. 5'3", 110 lbs, sedentary, trying to maintain was my original input and I was told to eat around 1300 calories a day by MFP. I feel like the calculations are a little off for smallish, healthy weight females.
    So far, I upped my goals to 1600 as I also exercise and while my work is sedentary, I walk a lot for everything else as I do not have a car. I do often stay under that goal, but I usually am over 1300 and I definitely need to to have enough energy.

    For protein: I love tofu. Firm tofu does not seem to have much fat (says MFP), and you can add it to every steamed vegetable, put it in the pan when searing meat (I guess as you are allergic/vegan that's not for you, but you can also sear it instead of meat), ...
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