Vegetarian/ not enough cal.
lbulahan87
Posts: 11
ive been a vegetarian for a decade now. My goal is to put on muscle and eventually gain 10 lbs. im a female 5'3 and 107. I'm super active I take a yoga class 3-4 times a week and I do cardio plus weight training 5-6 times a week. I want to make sure I make my calorie goal since I am super active I don't want to loose and weight. I'm having a hard time making my calorie goal. I feel like I'm eating a lot! I'm full after every meal and I'm snacking in between. I even have a breakfast shake to help with the calories. I'm assuming it's because my fake meat is less calories than real meat. What can I add to my diet to help me meet my calorie goal? I'm sometimes need 600 more calories to reach my goal
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Replies
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nut butters, avocados, chocolate, ice cream, juice, milk anything liquid with calories really0
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Nuts and cheese are nice high calorie ways to snack for very little volume. Oatmeal is good, too. You can also splurge and eat junk if you're just trying to prevent losing weight.0
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Use olive oil to cook with and dress salads, eat nut butters and nuts & seeds in general, full fat dairy, avocados etc. It will soon add up0
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Fats! Avocado. Edamame. Dressings made with olive oil. Dip your bread in to olive oil and balsamic vinegar. Nuts and nut butters.
I made a vegetarian recipe last night (Eggplant Tofu Bake) and I noted that it snuck in protein wherever it could, including wheat germ in the bread crumbs. Ingenious.0 -
Im curious, do you track your calories burned? How much calories do you burn through a day?0
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All of the above plus protein powder because it will help you build muscle and they tend to pack a lot of calories.0
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lbulahan87 wrote: »What can I add to my diet to help me meet my calorie goal? I'm sometimes need 600 more calories to reach my goal
Olive oil, avocados, raw nuts, stay away from soy/edamame/quinoa. Linked to leaky gut syndrome.
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Nuts and seeds, healthy oils, dried fruit, and dairy.0
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aeques85_12b wrote: »Im curious, do you track your calories burned? How much calories do you burn through a day?
Ya yoga class I burn around 120 and regular cardio l burn around 180. I don't really keep track with the weight exercises I do
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Thanks for everyone's fast response! I do eat an avocado a day. I'll add on everyone else's advice as well0
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What about an extra serving of beans/hummus/split pea soup? So that way you get your calories and the protein you need for your muscles. Or maybe you could add extra calories to foods you already eat? Like avocado in your smoothies or flax seeds/chia seeds/coconut oil/walnuts in your oatmeal. Peanut butter?
Granted, these are suggestions coming from someone who has no problem eating way too many calories, heehee.0 -
@jhitt1975, as far as I can tell, no specific foods are linked to leaky gut syndrome. Sensitivities would be highly individual. A vegetarian is already self-limiting in their food choices. Why eliminate even more?
https://www.navs-online.org/nutrition/healthissues/foodsensitive.php0 -
parasshelawala wrote: »All of the above plus protein powder because it will help you build muscle and they tend to pack a lot of calories.
no.
protein is helpful yes- but for gaining weight carbs are more valuable and more important.
OP- don't worry about where your food comes from- other than your own morals/ethics and "not the trash"... in order to gain you have to be in a calorie surplus.
Anything high calorie will do the trick- ice cream- pizza- your favorite candy bars- nuts- avacados- more oils.
Beers.
Bagels
Gummy Bears.
ALL.THE.THINGS.
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lbulahan87 wrote: »aeques85_12b wrote: »Im curious, do you track your calories burned? How much calories do you burn through a day?
Ya yoga class I burn around 120 and regular cardio l burn around 180. I don't really keep track with the weight exercises I do
Im vegetarian as well, and am trying to do the exact opposite. Maybe where your having problems I need to take as advice.0 -
I am also a vegetarian and have NO issues hitting my calorie goal.
Some things i like that are pretty high in calories-
Baked potatoes with butter, cheese, sour cream
4 Cheese lasagna
Huevos Rancheros with cheese
Black bean tacos with cheese, sour cream, and guacamole
add butter to things
salads with vineagrette (olive oil and balsamic)
PB&J
Peanut butter and apples
Hummus with pita chips
ice cream
Bagels toasted with butter
Bread toasted with butter
veggie burgers with cheese and fries
vegetarian chili frito pie
refried bean and cheese tacos
chips and queso
cheese fries with ranch
I could go on. But most of the ideas involve adding fat through cheese, butter, olive oil, peanut butter, avocado, etc.0
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