Need suggestions for high protein, low-cal VEGAN food
Options
kateharp2112
Posts: 8
I'm doing strength training and need a minimum of 100-150 grams of protein a day. I find it almost impossible to do. That's like eating the equivalent of 7-10 cups of beans or a 1-2 cups of peanut butter per day (both about 1500-2300 cal). There must be a better way....I really don't feel the "fake meat" or protein powder options are that healthy. And now soy has become controversial. Any ideas?
0
Replies
-
You could always blend up the beans into veggie burger patties to consolidate them a bit more. Other than that, you may have to try to find a protein powder that you feel comfortable with. It'll be your easiest and best bet to reach your protein goals.0
-
not possible on a vegan diet. You'll need to supplement with a decent protein powder.0
-
Seitan & tofu & tempeh. Soya milk and yoghurt. Nuts and beans. Kale broccoli and spinach all have a not bad calorie to protein ratio for a little help with proteins. Vegan rice and pea protein powders like Absorice and Pulsin etc are a possibility too.
Protein needs could well be exaggerated because of all the people making large profit margins (& government subsidies) out of many proteins. Anytime people are making a truckload of money out of something, it's sensible to question if there might well be a truckload of *kitten* and marketing spin having some influence on the discussion of the level of importance for it.0 -
You're right. Probably only need 20-30g a day, total.0
-
Seitan muffins:
1 1/2 cups wheat gluten, 1/2 cup almond milk, 1 cup water, 1/4 cup cinnamon.
Bake at 400 for 35-45 minutes.
I was able to make 9, 97 calories and 15g protein.
Also I would look at rice protein and pea protein powder.0 -
You know the excess protein is acidic in your digestive tract...
80/10/10 is the best way to go for lean muscle. As in, 80 percent of your calories come from carbs, 10 from fat, and 10 from protein.
Eat more fruit. Your body will love you for it.0 -
If you don't think I'm right, take a look at Freelee the Banana Girl.
801010 for the past 8 years with an amazing body.0 -
MagicalWaifu wrote: »You know the excess protein is acidic in your digestive tract...
80/10/10 is the best way to go for lean muscle. As in, 80 percent of your calories come from carbs, 10 from fat, and 10 from protein.
Eat more fruit. Your body will love you for it.
Cite a source please? An actual case study.
0 -
Tofu
Tempeh
Sunwarrior Vegan Protein Powder0 -
MagicalWaifu wrote: »You know the excess protein is acidic in your digestive tract...
80/10/10 is the best way to go for lean muscle. As in, 80 percent of your calories come from carbs, 10 from fat, and 10 from protein.
Eat more fruit. Your body will love you for it.
You know Freelee is a wackadoo, right? History of bulimia, full of the feces, binges and purges, and if she is only eating bananas... extremely undernourished.
She's also a gem. In fact, there is a thread about her right now that you might enjoy.0 -
MagicalWaifu wrote: »If you don't think I'm right, take a look at Freelee the Banana Girl.
801010 for the past 8 years with an amazing body.
Ha!
Shame about the mind though, eh?
0 -
MagicalWaifu wrote: »You know the excess protein is acidic in your digestive tract...
80/10/10 is the best way to go for lean muscle. As in, 80 percent of your calories come from carbs, 10 from fat, and 10 from protein.
Eat more fruit. Your body will love you for it.
You know Freelee is a wackadoo, right? History of bulimia, full of the feces, binges and purges, and if she is only eating bananas... extremely undernourished.
She's also a gem. In fact, there is a thread about her right now that you might enjoy.
I do 80/10/10 too and am totally healthy.
Oops...that was 80% real food, 10% ice cream, and 10% wine and dark chocolate. Carry on.0 -
-
How did you determine the amount of protein you need? Quinoa, black bean noodles, combination of beans and rice are all great choices for vegan protein. Of course Sunwarrior, Plant Head and Plant fusion are good choices for protein powder. The key to getting enough protein is making sure to have a balanced vegan diet. Also remember we truly don't need tons and tons of protein like many individuals will have you believe. As long as you are focusing on incorporating greens i.e. spinach, bok choy, arugula etc into your meals with a high protein source like quinoa, you should be good to go. Also, olive oil, flaxseed oil, and coconut oils are good to add which helps with calories. Don't drench your food with oil but cooking your greens or foods in a small amount of oil will help you get the calories you need. I like green smoothies which are healthy and have a good amount of healthy calories. I compete in physique competitions and this year I am focusing on plant based proteins instead of the normal chicken/fish/broccoli/egg/protein powder diet. My main source of protein is quinoa and beans and like you, I am trying to stay away from vegan protein powder as my source of protein. Good Luck!!0
-
MagicalWaifu wrote: »You know the excess protein is acidic in your digestive tract...
80/10/10 is the best way to go for lean muscle. As in, 80 percent of your calories come from carbs, 10 from fat, and 10 from protein.
Eat more fruit. Your body will love you for it.
You know Freelee is a wackadoo, right? History of bulimia, full of the feces, binges and purges, and if she is only eating bananas... extremely undernourished.
She's also a gem. In fact, there is a thread about her right now that you might enjoy.
I do 80/10/10 too and am totally healthy.
Oops...that was 80% real food, 10% ice cream, and 10% wine and dark chocolate. Carry on.
Hahaha PwrLftr82, you are funny!!0 -
How did you determine the amount of protein you need? Quinoa, black bean noodles, combination of beans and rice are all great choices for vegan protein. Of course Sunwarrior, Plant Head and Plant fusion are good choices for protein powder. The key to getting enough protein is making sure to have a balanced vegan diet. Also remember we truly don't need tons and tons of protein like many individuals will have you believe. As long as you are focusing on incorporating greens i.e. spinach, bok choy, arugula etc into your meals with a high protein source like quinoa, you should be good to go. Also, olive oil, flaxseed oil, and coconut oils are good to add which helps with calories. Don't drench your food with oil but cooking your greens or foods in a small amount of oil will help you get the calories you need. I like green smoothies which are healthy and have a good amount of healthy calories. I compete in physique competitions and this year I am focusing on plant based proteins instead of the normal chicken/fish/broccoli/egg/protein powder diet. My main source of protein is quinoa and beans and like you, I am trying to stay away from vegan protein powder as my source of protein. Good Luck!!
^Exactly!
You don't need that much protein. There's a few sites like to the no meat athlete and vegan health that will help you along the way with the amount you should consume. I am doing great and consume approx. .8g/kg of body weight. So approx. 60g per day. I can definitely see changes in my body :-) Check out Frank medrano or Noel Polanco. Their diets can definitely inspire yours.
Eat a complete and balanced vegan diet and you will consume enough protein.
0 -
-
Seitan. Low in fat, low in calories high in protein.0
-
Nasoya light tofu- one huge square = 203 calories and 36 grams of protein
genuine health vegan protein powder = 110 calories 20 grams of protein0 -
Look for the So Delicious brand unsweetened almond milk with added protein. Only 40 kcal, and it has 5g per cup. Not enough alone, but good as a base for protein powders for a shake.
I personally loathe protein powders, so I drink 8 oz of the Almond milk with 8 oz plain kefir (not vegan, but vegetarian, if you are willing to bend) and 2 T of PB2, which is no substitute for real peanut butter, but quite nice as a sub for protein powder in my mind.
silken tofu also makes a decent breakfast scramble, which is nice if you do morning workouts and want a protein boost early in the day.0
Categories
- All Categories
- 1.4M Health, Wellness and Goals
- 391.9K Introduce Yourself
- 43.5K Getting Started
- 259.8K Health and Weight Loss
- 175.7K Food and Nutrition
- 47.3K Recipes
- 232.3K Fitness and Exercise
- 399 Sleep, Mindfulness and Overall Wellness
- 6.4K Goal: Maintaining Weight
- 8.5K Goal: Gaining Weight and Body Building
- 152.8K Motivation and Support
- 7.9K Challenges
- 1.3K Debate Club
- 96.3K Chit-Chat
- 2.5K Fun and Games
- 3.4K MyFitnessPal Information
- 23 News and Announcements
- 985 Feature Suggestions and Ideas
- 2.4K MyFitnessPal Tech Support Questions