Getting enough calories being vegan. Help?

kimca
kimca Posts: 7
edited September 19 in Food and Nutrition
Hi everyone. Found this site last week and joined a couple of days ago.

I'm having a really hard time trying to eat the 1800 calories a day I'm supposed to. The last couple days I've barely broke 900 and I've been stuffing myself. I'm not into starving myself on purpose and that is why I'm asking for advice. I'm a vegan and a light eater normally and was wondering how to bring the calories up when I don't particular care for nuts. I occasionally eat peanut butter but in little amounts and I am drinking the required amount of water daily. I'm also going to the gym three days a week for strengthening and cardio and I don't want to pass out while I'm there as I get dizzy spells sometimes.

Replies

  • kimca
    kimca Posts: 7
    Hi everyone. Found this site last week and joined a couple of days ago.

    I'm having a really hard time trying to eat the 1800 calories a day I'm supposed to. The last couple days I've barely broke 900 and I've been stuffing myself. I'm not into starving myself on purpose and that is why I'm asking for advice. I'm a vegan and a light eater normally and was wondering how to bring the calories up when I don't particular care for nuts. I occasionally eat peanut butter but in little amounts and I am drinking the required amount of water daily. I'm also going to the gym three days a week for strengthening and cardio and I don't want to pass out while I'm there as I get dizzy spells sometimes.
  • DBranchaud
    DBranchaud Posts: 827 Member
    hmmmm... tough one. Vegan means no dairy also, right?
  • firegirlred
    firegirlred Posts: 674 Member
    Do you eat nuts? Good way to stack calories and protein and healthy fats.
  • may_marie
    may_marie Posts: 667 Member
    have you tryed making smoothies ?

    a banana, soy milk, soy yogourt, berries (frozen is good) and normaly that can bring a 300-400 cal...
    you can add some peanut butter in it, you wont taste very much of it and that will add a good amount of calories, fat and protein..

    im a vegetarian, i really respect you being a vegan, i think its a really nice thing to do, and i wish i had the will to do it ..
  • Fit2btied
    Fit2btied Posts: 486
    You're getting dizzy b/c you're not eating enough calories to sustain the energy required to exist, much less add exercise to it! Try whey protein shakes with berries, tofu stir-fry with lots of veggies, carb and protein supplement drinks from the health store, etc. Hope that helps...
  • jazpiri
    jazpiri Posts: 114 Member
    Some great vegan snacks I like are LaraBars and Nectar Bars. They are not really high calorie, but each bar has between 150-230 calories depending on what flavor you get. Also, try mixing flaxseed, sunflower seeds, and sesame seeds with your fruits and veggies. Finally, try including some dense and hearty whole grain bread in your diet. An excellent sandwich idea: good bread (no highly processed wheat), tahini (sesame seed butter essentially), tomato, spinach, onion and baked tofu.
    Good luck.
  • dewpearl
    dewpearl Posts: 561 Member
    I love chickpeas. Lentils are also good, and I've bookmarked this http://allrecipes.com/Recipe/Moroccan-Lentil-Soup/Detail.aspx in my browser, cos I find it easy to do, filling and tasty. I think Tam posted something similar on the recipes board. Generally, beans are pretty good when being a vegan, cos they are a source of protein, if I'm not mistaken.

    Bananas and bars are also good. I know a full stomach is the enemy of exercising, but so is an empty one for me, so I try not to go exercising when extremely hungry. Or, better said, to eat about 2hrs before I go (sometimes even a snack 1h before, if I find I'm too hungry).
  • dewpearl
    dewpearl Posts: 561 Member
    hmmmm... tough one. Vegan means no dairy also, right?

    Aye, it means no food which comes from animals (except maybe honey). No dairy, no eggs.
  • lolakey
    lolakey Posts: 91
    Throw an avocado in a smoothie. It sounds gross, but it is really good!

    Beans and rice are a staple in my house. Throw some avocado in that too! Heck ... throw an avocado on everything. ;-)

    Tofutti makes vegan versions of cream cheese, sour cream, and ice cream that are pretty darn good, if you ask me.

    I LOVE light life products ... especially the "chicken strips". I just ate those for dinner tonight.

    Bananas have more calories than you'd think ... the same with a big apple.

    If I think of anything else, I'll let you know.
  • lolakey
    lolakey Posts: 91
    Almond butter is way better than peanut butter. If you haven't tried it, you should give it a try. Yummy!
  • fitchick99
    fitchick99 Posts: 267 Member
    hey there, i'm in the same boat, i'm also vegan, I find I use to
    top out on a good day 980 calories yet i'm burning on average of 600 a day on exercise (because i'm in the fitness industry)...I have to agree that smoothies are the way to go.....very filling and give a great boost, especially if taken in a protein shake format half hour before a workout and you will have a nice burst of energy, I added smoothies into my diet a week ago and it's making a huge difference, took me awhile to find a few of them that were truly vegan, and that actually taste nice, if you want some recipes I can definitely send some your way.
  • cmriverside
    cmriverside Posts: 34,458 Member
    Snack on edamame all day long. Fat, protein, yummy. But, seriously, you need to get your calories WAY up and make sure you are getting the amino acids your body needs since you are vegan.

    Please go to

    http://www.myfitnesspal.com/topics/show/23912-links-in-mfp-you-want-to-read-again-and-again

    .....and maybe start with the one

    http://www.myfitnesspal.com/topics/show/3047-700-calories-a-day-and-not-losing


    With the amount of weight you need to lose, I think you need to be under the supervision of a doctor or a reputable dietician/nutritionist. Please take care of yourself.
  • AmyNVegas
    AmyNVegas Posts: 2,215 Member
    adding a little good oils like flaxseed and olive to the smoothies or to hummus would add some really good fat. You can mix almond slivers in your smoothies and never know they are there.
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    try choosing fruits and veggies with higher caloric values. For example Bananas, apples, pears, avacado, potato, corn etc. I could sit around eating bananas dipped in PB all day if only I had the calories for it! Raisins are good too, a lot higher in cals than youd think!
  • kimca
    kimca Posts: 7
    I just have never particulary liked eating nuts.
  • kimca
    kimca Posts: 7
    Thanks to everyone that gave me advice.

    I've been vegan for a few years and I do incorporate flax seed oil into my diet daily. I'm thinking since I'm not a big breakfast fan that I would like to start drinking smoothies in the am before I go to the gym. I am going two hours a day, three times a week and the dizzy spells were kind of concerning.

    fitchick99: I would really appreciate having some vegan smoothie recipes being sent my way.

    Tonight for dinner I added 1 cup of avocado to my vegan meatballs. I just started liking avocados...and I found a recipes through google for vegan avocado ice cream that I might try. I also realized today that many of the vegetables I eat are low in calories but are bulky so that's why I'm feeling stuffed so I am trying to add more higher healthy calorie things to my meals as well as more protein. With all my meals and snacks and such today...the total calorie count was 1,023.

    On another note, I have booked myself a appointment with my family doctor after putting this post up to discuss this.

    Also, everything I eat is homemade. I do not eat fast food or any kind of processed food. I also do not eat bread and bread products, sugary items/junk food, pasta, potatoes and I limit things like brown rice to twice a week.
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    Thanks to everyone that gave me advice.

    I've been vegan for a few years and I do incorporate flax seed oil into my diet daily. I'm thinking since I'm not a big breakfast fan that I would like to start drinking smoothies in the am before I go to the gym. I am going two hours a day, three times a week and the dizzy spells were kind of concerning.

    fitchick99: I would really appreciate having some vegan smoothie recipes being sent my way.

    Tonight for dinner I added 1 cup of avocado to my vegan meatballs. I just started liking avocados...and I found a recipes through google for vegan avocado ice cream that I might try. I also realized today that many of the vegetables I eat are low in calories but are bulky so that's why I'm feeling stuffed so I am trying to add more higher healthy calorie things to my meals as well as more protein. With all my meals and snacks and such today...the total calorie count was 1,023.

    On another note, I have booked myself a appointment with my family doctor after putting this post up to discuss this.

    Also, everything I eat is homemade. I do not eat fast food or any kind of processed food. I also do not eat bread and bread products, sugary items/junk food, pasta, potatoes and I limit things like brown rice to twice a week.

    severely restricting whole grains isn't a good idea... especially when you're also falling short on protein. Definitely talk to your doc, maybe he can suggest a good plan for you.:flowerforyou:
  • sdjurek
    sdjurek Posts: 26 Member
    Here's a delicious smoothie recipe-
    a banana and equal parts soy milk and apple juice (1/2 to 3/4c. of each)
    heaping tablespoon of pb and a little honey (if you eat it)
    blend with crushed ice.
    it's very tasty and good for calories since there's pb, soy milk and juice!
  • fitchick99
    fitchick99 Posts: 267 Member
    1 cup soy milk or other non-dairy milk
    1 cup frozen mixed berries
    1/2 medium banana (frozen or fresh)
    1/3 cup soy yogurt, or soft tofu
    1 tbsp. flax oil or flax oil blend
    1 tbsp. ground flaxseed, optional
    Instructions:
    Combine all ingredients in a large glass (if using hand blender) or in a blender.
    Blend away until desired consistency is reached. Smoothie will be thick.
    Pour into glass and stir in ground flaxseed, if desired.
    Enjoy, but watch out for brain freeze

    number 2:

    Ingredients

    1 cup light soy milk (or skim milk)
    1 cup frozen fruit (any kind, or a fresh banana)
    1 scoop vanilla protein powder 1 Teaspoon Flax seed oil



    Directions

    combine all ingredients in the blender and blend till smooth.
    Makes one large serving.
    This is one is great just before or after a workout...I buy vanilla flavoured as well as strawberry protein powder at my local GNC


    veganbodybuilding.com, it's a good website for vegans and vegetarians, support, tips, our diets are very different from others.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    Thanks to everyone that gave me advice.

    I've been vegan for a few years and I do incorporate flax seed oil into my diet daily. I'm thinking since I'm not a big breakfast fan that I would like to start drinking smoothies in the am before I go to the gym. I am going two hours a day, three times a week and the dizzy spells were kind of concerning.

    fitchick99: I would really appreciate having some vegan smoothie recipes being sent my way.

    Tonight for dinner I added 1 cup of avocado to my vegan meatballs. I just started liking avocados...and I found a recipes through google for vegan avocado ice cream that I might try. I also realized today that many of the vegetables I eat are low in calories but are bulky so that's why I'm feeling stuffed so I am trying to add more higher healthy calorie things to my meals as well as more protein. With all my meals and snacks and such today...the total calorie count was 1,023.

    On another note, I have booked myself a appointment with my family doctor after putting this post up to discuss this.

    Also, everything I eat is homemade. I do not eat fast food or any kind of processed food. I also do not eat bread and bread products, sugary items/junk food, pasta, potatoes and I limit things like brown rice to twice a week.

    There's no reason to be in the gym for two hours a day unless you're getting ready for a show. :wink: Think about how you spend your time there: Is your lifting intense? How long do you rest between sets? If you're not lifting, are you doing 2 hours of cardio? That much will actually release cortisol, which will break down muscle, leaving you weaker and less metabolically active. It's about quality, not quantity, in the gym. If you're spending the entire time doing something less challenging, keep in mind that you have to get your HR up to 65% of your max HR to promote an increase in cardiovascular health, and if you have no problem doing 30 repetitions with a given weight, it's too light and you're not promoting muscular changes.
    That said, you may be spending a very productive 2 hours in the gym, but it's still not necessary--or safe--considering how severely restricted your calories are. I think it's a great idea that you're seeing your doctor.
  • DjBliss05
    DjBliss05 Posts: 682
    There is a book out there that has some yummy vegan recipes and there is a nutrition book to go with it. You have to be able to stomach the cursing in the book and the terrible descriptions of animal farms (I was not a fan because I am not planning to eat a vegan diet and was a little traumatized!) but it could help you!

    The nutrition book is called "Skinny B****" and the cook book is "Skinny B**** in the Kitch".

    I tried the vegan pad thai and it was really good! Plus, had more calories than I expected actually. Still super healthy though.

    Like I said, the authors have no censors in the way they right which I found a tad ***** offensive, but the cookbook is pretty good!

    Good luck!
  • kimca
    kimca Posts: 7
    Thanks to everyone that gave me advice.

    I've been vegan for a few years and I do incorporate flax seed oil into my diet daily. I'm thinking since I'm not a big breakfast fan that I would like to start drinking smoothies in the am before I go to the gym. I am going two hours a day, three times a week and the dizzy spells were kind of concerning.

    fitchick99: I would really appreciate having some vegan smoothie recipes being sent my way.

    Tonight for dinner I added 1 cup of avocado to my vegan meatballs. I just started liking avocados...and I found a recipes through google for vegan avocado ice cream that I might try. I also realized today that many of the vegetables I eat are low in calories but are bulky so that's why I'm feeling stuffed so I am trying to add more higher healthy calorie things to my meals as well as more protein. With all my meals and snacks and such today...the total calorie count was 1,023.

    On another note, I have booked myself a appointment with my family doctor after putting this post up to discuss this.

    Also, everything I eat is homemade. I do not eat fast food or any kind of processed food. I also do not eat bread and bread products, sugary items/junk food, pasta, potatoes and I limit things like brown rice to twice a week.

    There's no reason to be in the gym for two hours a day unless you're getting ready for a show. :wink: Think about how you spend your time there: Is your lifting intense? How long do you rest between sets? If you're not lifting, are you doing 2 hours of cardio? That much will actually release cortisol, which will break down muscle, leaving you weaker and less metabolically active. It's about quality, not quantity, in the gym. If you're spending the entire time doing something less challenging, keep in mind that you have to get your HR up to 65% of your max HR to promote an increase in cardiovascular health, and if you have no problem doing 30 repetitions with a given weight, it's too light and you're not promoting muscular changes.
    That said, you may be spending a very productive 2 hours in the gym, but it's still not necessary--or safe--considering how severely restricted your calories are. I think it's a great idea that you're seeing your doctor.


    I'm going to the gym this much because I enjoy it. I'm very productive at the gym. I do strength/core training, cardio and fat burning alternating between high and low intensity. I keep my HR above 65% at all times because I think lower then that it isn't worth it. I do repetitions at a weight that isn't light but comfortable (usually about 50lbs cause 30 feels like a feather) I rest in between reps for approx 1 or so minutes to drink some water and such.

    Today after reading alot of beneficial info, I have added alot of things I don't normally eat to my meals to get the calories up. With snacks and meals I've made it to 1375, which is quite the improvement even though I spent 90 minutes in the gym today.

    I've never realized until I joined this site, how badly my body was needing more nutrients. I'm determined to make everything right and try to get close to my daily food goals as possible. I last weighed myself two weeks ago and today i weighed myself and I have lost 9 pounds in that time.
  • kimca
    kimca Posts: 7
    1 cup soy milk or other non-dairy milk
    1 cup frozen mixed berries
    1/2 medium banana (frozen or fresh)
    1/3 cup soy yogurt, or soft tofu
    1 tbsp. flax oil or flax oil blend
    1 tbsp. ground flaxseed, optional
    Instructions:
    Combine all ingredients in a large glass (if using hand blender) or in a blender.
    Blend away until desired consistency is reached. Smoothie will be thick.
    Pour into glass and stir in ground flaxseed, if desired.
    Enjoy, but watch out for brain freeze

    number 2:

    Ingredients

    1 cup light soy milk (or skim milk)
    1 cup frozen fruit (any kind, or a fresh banana)
    1 scoop vanilla protein powder 1 Teaspoon Flax seed oil



    Directions

    combine all ingredients in the blender and blend till smooth.
    Makes one large serving.
    This is one is great just before or after a workout...I buy vanilla flavoured as well as strawberry protein powder at my local GNC


    veganbodybuilding.com, it's a good website for vegans and vegetarians, support, tips, our diets are very different from others.


    Thanks for the recipes! Do you have any smoothie recipes that have vegetables in them? Thank you for suggesting the website...I'm going to check it out.
  • AmyNVegas
    AmyNVegas Posts: 2,215 Member
    Sounds like you are back on the right track! I was worried about you. Stay healthy! And congrats on the weightloss :bigsmile:
    Amy

    118984.png
    Created by MyFitnessPal.com - Easy Calorie Counting
  • kimca
    kimca Posts: 7
    Sounds like you are back on the right track! I was worried about you. Stay healthy! And congrats on the weightloss :bigsmile:
    Amy

    118984.png
    Created by MyFitnessPal.com - Easy Calorie Counting

    Thank you! One of my biggest problems is that I'm not a breakfast person but I'm forcing myself to eat it. I went out and bought some of that quaker oats weight control cinnamon oatmeal and forced myself to eat it this morning even though I cannot stand oatmeal.

    It's definately baby steps but at least after reading alot of helpful posts, I certainly going to try. I don't want my body going into starvation mode and hampering my progress so far. The most important thing I realized today is that I'm doing more harm then good skipping breakfast, drinking too much coffee, and not eating enough. Today is the first day in a few weeks that I haven't had dizzy spells!
  • jazpiri
    jazpiri Posts: 114 Member
    I can speak from experience that 2 hours a day in the gym at the intensity you are describing is NOT a good idea. I too LOVE to workout at the gym, but people like us seem to go too far. There is such a thing as being addicted to exercise and it is considered another form anorexia if your body fat % drops too low. It's one thing to spend that amount of time in the gym if you are eating about 3,000 calories a day, but with the low number of calories you are reporting your body is probably in starvation mode. Even if you were to eat 1500 calories a day, spending 2 hours at the gym would result in such a drastic caloric deficit that your body would still think you are starving. I know this all from my own struggles of being very restrictive about what I eat and being an exercise-aholic. :happy: The consequences are not good. Believe me! I am still suffering the consequences. Just to give you an idea of what I mean: I am a 23 year old female and haven't had a regular menstrual cycle since I was 17. I have to take birth control pills in order to have a period.
  • fitchick99
    fitchick99 Posts: 267 Member
    I can speak from experience that 2 hours a day in the gym at the intensity you are describing is NOT a good idea. I too LOVE to workout at the gym, but people like us seem to go too far. There is such a thing as being addicted to exercise and it is considered another form anorexia if your body fat % drops too low. It's one thing to spend that amount of time in the gym if you are eating about 3,000 calories a day, but with the low number of calories you are reporting your body is probably in starvation mode. Even if you were to eat 1500 calories a day, spending 2 hours at the gym would result in such a drastic caloric deficit that your body would still think you are starving. I know this all from my own struggles of being very restrictive about what I eat and being an exercise-aholic. :happy: The consequences are not good. Believe me! I am still suffering the consequences. Just to give you an idea of what I mean: I am a 23 year old female and haven't had a regular menstrual cycle since I was 17. I have to take birth control pills in order to have a period.


    I don't understand what your getting at.....if this comment was for the person who posted...cause she only works out 3 days a week....????
  • kerrilucko
    kerrilucko Posts: 3,852 Member
    I can speak from experience that 2 hours a day in the gym at the intensity you are describing is NOT a good idea. I too LOVE to workout at the gym, but people like us seem to go too far. There is such a thing as being addicted to exercise and it is considered another form anorexia if your body fat % drops too low. It's one thing to spend that amount of time in the gym if you are eating about 3,000 calories a day, but with the low number of calories you are reporting your body is probably in starvation mode. Even if you were to eat 1500 calories a day, spending 2 hours at the gym would result in such a drastic caloric deficit that your body would still think you are starving. I know this all from my own struggles of being very restrictive about what I eat and being an exercise-aholic. :happy: The consequences are not good. Believe me! I am still suffering the consequences. Just to give you an idea of what I mean: I am a 23 year old female and haven't had a regular menstrual cycle since I was 17. I have to take birth control pills in order to have a period.


    I don't understand what your getting at.....if this comment was for the person who posted...cause she only works out 3 days a week....????


    2 straight hours of vigorous activity ONCE a week is too much if your body is not fueled properly for it.
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