Trying on Veganism - seeing if it fits.

I'm currently trying out vegetarianism - no real impact on my hunger levels, but I think my weight loss has stalled somewhat and I'm struggling to hit my protein macro.

Any quick and easy tips for getting more protein into my diary? I'm always on the go, so I live off things like pre-prepared salad, hummus, etc. I have a nut allergy which makes it difficult.

If I can't get this to work for me health-wise, it's going to have to be back to the meat...

I've been a vegan now for about 2 years, and I find that I have to be a "mindful vegan". When I focus on unprocessed grains (rice instead of rice cakes., e.g.), don't fall for "vegan" cookies, etc., eat 2 lbs of veggies per day, and 3 fruits...calorie intake moderates itself.

If I eat, e.g., some processed grain vegan cereal, a vegan snack bar., vegan/gluten free bread rolls, vegan cookies, I can actually gain weight.

For me, the key is combining unprocessed vegan choices with making veggies my focus.

You may want to investigate some of the groups on MFP: Perimeter Eater and, Eat to Live.

I guess you'd call me flexitarian. I've been vegan for a very short period (it's way too hard when you do it for ethical reasons). I was vegetarian for a number of years. Became a carnivore when I started working with small, independent family farmers who were trying to organize against the big factory farms. I figured if I knew the person who raised it, I knew it was humanely treated, etc. etc. etc., I could eat it to support their cause. Now, I'm back to a more vegetarian lifestyle. If I do eat meat, it's only at my evening meal, and it's usually lean protein like fish or chicken. I forgot how good I felt eliminating meat from my diet. Works for some. Not for others, but I'm really liking the 'flex' approach as I don't beat myself up if I enjoy some sushi. I'd say I'm vegetarian 95% of the time. And I gotta say, my weight problems didn't start until I started eating meat. I know, calories in, calories out. But I can eat 'more' in terms of volume being a vegetarian and feel satiated. Eating a steak was such a blow to my daily caloric intake. It was mighty tasty, but high in cals. I'd rather have roasted curried cauliflower with grains and nuts - a HUGE bowl is only 500 calories. In fact, I can rarely finish a full serving. I just like this lifestyle. I'd probably be completely vegetarian if it weren't for my husband who is 100% carnivore. He's more paleo/low carb. Makes meal time in our house interesting.

I'm currently trying out vegetarianism - no real impact on my hunger levels, but I think my weight loss has stalled somewhat and I'm struggling to hit my protein macro.

Any quick and easy tips for getting more protein into my diary? I'm always on the go, so I live off things like pre-prepared salad, hummus, etc. I have a nut allergy which makes it difficult.

If I can't get this to work for me health-wise, it's going to have to be back to the meat...

Seitan is my favorite for getting in extra protein, I like to think of it as the lean meat of the veggie world. I feel so much better if I can eat a couple of ounces of it throughout the day for a protein boost. It's made of gluten. I make my own but there's ready-made as well, Upton's is one brand and they do both packaged seitan like lunchmeat at lots of grocery stores and they have ready made sandwiches at Whole Foods too. I also like soy curls - similar to TVP but better texture IMO - but those require some prep.



Also everyone who eats vegan/plant based or even mostly that way needs to research vegan nutrition. It's not hard, but it requires planning, especially when you're restricting calories, and some things like B12 & D do not occur naturally in the vegan diet (actually D doesn't occur naturally in most people's diets because there aren't many naturally occuring dietary sources, but I digress).

http://www.veganhealth.org/ <--- run by a vegan RD, very good basic information. I am not vegan or vegetarian, but when I cook it's almost always a vegan recipe. The processed foods I eat generally aren't, plus I take fish oil pills, but I do what's sustainable for me.

What are the specific protein sources you folks are going to?

I'm not going to try a vegetarian or vegan lifestyle any time soon, particularly since I tend to kill most of my own meat. However, I don't always want meat for a protein source, so I've been looking.

From what I can tell, tempeh and seitan are big ones, but those are heavily wheat based, right?

Black beans have a decent amount of protein.

Here is a list of other sources:

http://www.healthaliciousness.com/articles/vegetables-high-in-protein.php

#1 Sun-Dried Tomatoes 258 calories Protein: 14% Carb: 56% Fat: 2% Other (water): 28%
#2 Soybean Sprouts 125 calories Protein: 13% Carb: 9% Fat: 7% Other (water): 71%
#3 Winged Beans 148 calories Protein: 12% Carb: 28% Fat: 1% Other (water): 59%
#4 Lentil Sprouts 106 calories Protein: 9% Carb: 22% Fat: 0% Other (water): 69%
#5 Baby Lima Beans 132 calories Protein: 8% Carb: 25% Fat: 0% Other (water): 67%
#6 Garlic 149 calories Protein: 6% Carb: 33% Fat: 0% Other (water): 61%
#7 Dried Seaweed(Sushi Nori) 306 calories Protein: 6% Carb: 81% Fat: 0% Other (water): 13%
#8 Grape Leaves 93 calories Protein: 6% Carb: 17% Fat: 1% Other (water): 76%
#9 Green Peas 77 calories Protein: 5% Carb: 14% Fat: 0% Other (water): 81%
#10 Succotash(Corn And Limas) 115 calories Protein: 5% Carb: 24% Fat: 1% Other (water): 70%
#11 Wasabi Root 109 calories Protein: 5% Carb: 24% Fat: 0% Other (water): 71%
#12 Portabella Mushrooms 35 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#13 Spinach 34 calories Protein: 4% Carb: 5% Fat: 1% Other (water): 90%
#14 Alfalfa Sprouts 23 calories Protein: 4% Carb: 2% Fat: 1% Other (water): 93%
#15 Peas And Onions 70 calories Protein: 4% Carb: 14% Fat: 0% Other (water): 82%
#16 White Mushrooms 44 calories Protein: 4% Carb: 6% Fat: 0% Other (water): 90%
#17 Broccoli Raab 33 calories Protein: 4% Carb: 3% Fat: 0% Other (water): 93%
#18 Straw Mushrooms 32 calories Protein: 4% Carb: 5% Fat: 0% Other (water): 91%
#19 Brussels Sprouts 41 calories Protein: 4% Carb: 8% Fat: 0% Other (water): 88%
#20 Balsam-Pear (Bitter Gourd) 34 calories Protein: 4% Carb: 7% Fat: 0% Other (water): 89%
#21 Podded Peas 52 calories Protein: 4% Carb: 9% Fat: 0% Other (water): 87%
#22 Shiitake Mushrooms 48 calories Protein: 3% Carb: 8% Fat: 0% Other (water): 89%
#23 Peas And Carrots 53 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#24 Turnip Greens 29 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#25 Sweet Corn 108 calories Protein: 3% Carb: 25% Fat: 1% Other (water): 71%
#26 Oyster Mushrooms 43 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#27 Kale 50 calories Protein: 3% Carb: 10% Fat: 0% Other (water): 87%
#28 Artichokes (Globe Or French) 47 calories Protein: 3% Carb: 11% Fat: 0% Other (water): 86%
#29 Chives 30 calories Protein: 3% Carb: 4% Fat: 1% Other (water): 92%
#30 Asparagus 24 calories Protein: 3% Carb: 4% Fat: 0% Other (water): 93%
#31 Broccoli 28 calories Protein: 3% Carb: 5% Fat: 0% Other (water): 92%
#32 Cauliflower 32 calories Protein: 3% Carb: 6% Fat: 0% Other (water): 91%
#33 Collards 36 calories Protein: 3% Carb: 7% Fat: 0% Other (water): 90%
#34 Parsley 36 calories Protein: 3% Carb: 6% Fat: 1% Other (water): 90%

Read more at http://www.healthaliciousness.com/articles/vegetables-high-in-protein.php#HcSWgRRHz1LX8ZWU.99

I have done the Plant Strong thing and LOVED it! It was amazing how quickly health issues resolved when doing it.

It was easier then I thought, until winter came, then I went back to my meat eating ways. I am a seasonal Plant Strong eater. I realized that I got so spoiled eating fresh in season local produce (belonged to a CSA) that the crap at the grocery store had no flavors. I was planning on doing picking and freezing so I could eat like that all year. But atlas, due to many issues this spring and summer- I never got around to planting my garden or going to u-pick farms to stock up. Maybe I can get my act together for next year.

Good for you for trying it! I recommend joining a good CSA that can introduce you to a wide variety of foods that you may never otherwise try. It really pushed my cooking skills, and was one of the best things I have ever done to learn healthy cooking.