I work hard to hit my goal, which is like yours on rest days and gets bumped to 70 or so g on running/hiking days. I do eat dairy, which helps a lot: often my most protein-filled meal is my breakfast of Greek yogurt and granola, coming in at a whopping 30 g. The granola I eat *is* protein-boosted ("Bear Naked Original Cinnamon 10 g Protein") and I love it because I'm not a fan of shakes/smoothies (dislike drinking my calories, ya know?). Other small gains can be made by consciously choosing whole wheat breads, which tend to be higher in protein, and even being choosy about *which* beans you're eating the most--chickpeas have about 3 g less per cup than white beans or lentils.

I'm not vegetarian, sort of considering it.

I would reach my goal of 96 grams. Assuming my logging is accurate etc

What I plan to eat today would get me to 129g but includes some meat. So if I subtract the meat products I'm down to 88 grams, add in a Greek yogurt with blueberries and I'm back up to 102 ish.

I think the main source for me is lentils eggs milk yogurt

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vinegar_husbands wrote: »

Also, are you tracking iron and/or B12? Since it's your first week being vegan, I would suggest doing that.

Keep in mind that stuff like nuts and seeds are mainly a source of fat. And !!PLEASE!! use a food scale. You could be eating so much more than you think.

I also suggest you track this. I have iron deficiency anemia which causes some anxiety problems, heavy painful periods, super paleness/fatigue if i dont consistently take my iron supplement.

Same with B12 deficiency, i start having nail problems, low energy, angular cheilitis, canker soars, etc.

This is seriously no joke. I also have to take a vitamin D supplement. Vitamin D and B you can buy anywhere, but for the Iron i suggest you take Spatone as it's the only iron i can take without having cramping/constipation/GI Issues. It's a naturally occuring water that is rich in Iron and you just add it to juice (oj is the best since vitamin c helps the absorption of iron).


Lastly, i agree wholeheartedly that nuts/seeds/etc. are SOOOO much higher in calories than they're generally worth. Seriously i ate 6-700 calories in peanuts within 5 minutes. You'll also see a bunch of dumb "clean eating" "totally raw vegan" recipes which are usually 1,500 cals PLUS and use things like cashews, avocados, sesame, dates, figs, etc. Be weary of these items you may see on social media, 9/10 they are significantly worse than their "original" counterpart.

My current protein goal is 97 g on a 1550 daily calories. I think I have the macro set at either 25% or 30% for protein. Most days I get a minimum of 80 but usually hit between 85 and 95 g. I am vegetarian and do rely quite a bit on dairy to help get my protein requirements.

Protein rich staples in my diet are: 0% greek yogurt, 1% cottage cheese, goat cheese, eggs, spinach, peanut butter, lentils, chickpeas (and hummus), quinoa, almonds, sunflower seeds, chia seeds, hemp seeds, whole grain bread, broccoli, edamame beans, black beans.

I eat tofu and add soy milk to my tea sometimes- I try to limit my intake of soy products, and don't eat any processed fake meat products.

I also have vega one all-in-one nutritional shake powder that I use occasionally in smoothies which adds 15g of protein. I also occasionally eat protein bars before going to the gym as an afternoon snack.

atynk,

Could you give me your lentil Sloppy Joes recipe?? Thank you!

I always go over with protein. I try to only eat veg things high in protein, low in calories and sodium. My go to is lentils! Sometimes I buy them pre cooked at trader joes, other times I will make a big batch and munch of them for days. I will add a little bit of trader joes yellow curry sauce, about 1/4 cup for every 4 cups lentils. Also! I've been eating think thin bars when I'm in a hurry in the morning. Low sugar and 20 grams of protein! Smooth peanut butter is my favorite. If I have the time, I eat 2-3 eggs on a half or whole English muffin.

For snacks I'll do edamame. A cup of lentil soup is wonderful too. I found an awesome recipe and so far I've made two batches.

Best of luck!!

I rarely meet my protein goal and rarely worry about it! Check out the work by Garth Davis MD, new book coming out, "proteinaholic"

I definitely don't . I think the protein numbers are way too high on this site.

Isle my own Seitan, low sodium, and absolutely easy and delicious. I ground it, sauté it, slice it and stir fry it. I am Vegan and no more protein issues. Oh o make my wraps with it too.
I make eggless "egg salad." Live love love it!

Oh...and my doctor, who is a vegetarian, told me to take a B12 and iron supplement, so I do that. She says that B12 is difficult for vegans/vegetarians to get, so I've taken that supplement for a while. I've recently been diagnosed with iron deficiency anemia, but my doctor is pretty sure that it is not my diet that is causing it, so the iron supplement is temporary until her testing figures out what is causing the anemia. You may want to check with your doctor on both supplements. Good luck!!

rainbowbow wrote: »

HappyAnna2014 wrote: »

Oh...and my doctor, who is a vegetarian, told me to take a B12 and iron supplement, so I do that. She says that B12 is difficult for vegans/vegetarians to get, so I've taken that supplement for a while. I've recently been diagnosed with iron deficiency anemia, but my doctor is pretty sure that it is not my diet that is causing it, so the iron supplement is temporary until her testing figures out what is causing the anemia. You may want to check with your doctor on both supplements. Good luck!!

I just want to point out... I started having thyroid issues, high prolactin levels, and malabsorption issues (low iron, low vitamin d, low b and folic acid) as a result of eating too much soy in my diet. To be fair i was eating, like, a LOT of soy trying to hit a protein goal of 90-ish grams per day.

I'm not saying that's the cause, but considering it's an estrogen like substance, it's something to consider.

I cut it out (mostly, and this is hard because my favorite dish in the whole world is stir fried tofu w/veggies) and all these problems were fixed within a few months.

WOW!!! Thanks for letting me know that. I'll ask my doctor about it. I do like soy, I drink so milk, have the soy protein powder (although I could switch to help) and I love tofu. She did say that eating all the soy was why I wasn't having any menopause symptoms. I'll ask her if I am having too much of a good thing.

I drink a nature's bounty shake at work and eat a huge can of black beans for dinner at night. Most days I'm over 100.

nagevtivity wrote: »

so I mix vega with almond milk and gel better within a day. I think everyone else has mentioned the other good sources..

*feel better. Not "gel"

For those watching B-12, according to the National Institute of Health in the US, they recommend 2.5 micrograms, which is about 1 tablespoon of Nutritional Yeast. I use it to make a nice cheese flavoring and usually more than 1 TB, so you're probably okay. My strict Vegan friends use it in a lot of stuff..