Reduce carbs in a vegan diet

coffintop
coffintop Posts: 25 Member
edited November 28 in Food and Nutrition
I'm looking for easy high protein and fat meals with low carbs since i can get lots of those from the foods i usually eat but i have to try extra hard to get other macros in. My main interests are breakfasts,lunches,snacks and foods (other than legumes) that i can switch in my meals to get more protein and fat.

Replies

  • DaddieCat
    DaddieCat Posts: 3,643 Member
    seitan... and oils. Olive, coconut, etc. seitan will have highest protein by volume that you can get short of protein powder and fat is super easy... just eat oils or avocado.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    Same in to say "seitan," but @BecomingBane beat me to it. Seitan. Seitan is a protein bomb.
  • TavistockToad
    TavistockToad Posts: 35,719 Member
    Peanut butter
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    TavistockToad wrote: »
    Peanut butter

    I made a peanut butter and seitan sandwich once. It was delicious.

  • kshama2001
    kshama2001 Posts: 28,052 Member
    @BecomingBane and @janejellyroll what are your macros? My vegan friends eat higher carb and lower protein and fat than I do and thrive on this.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    edited January 2016
    kshama2001 wrote: »
    @BecomingBane and @janejellyroll what are your macros? My vegan friends eat higher carb and lower protein and fat than I do and thrive on this.

    I eat about 60% carbohydrates, 20-30% fat, and 10-20% protein. It works well for me (my long distance running may be an important factor here). Low fat doesn't work for me at all -- I get very hungry and feel weak. But I know many other vegans who are successful on higher carbohydrate and low fat plans.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    I'm a vegan bodybuilder, so not particularly fair to use my macros for anyone else. Currently I'm at 225grms of protein, 100 grms of fat, and 250grms of carbs.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Thanks! Just curious.
  • beatyfamily1
    beatyfamily1 Posts: 257 Member
    Flax seeds for fat. I believe it also has protein in it. Hemp milk has a lot of protein in it and high in other nutrients.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    beatyfamily1 wrote: »
    Flax seeds for fat. I believe it also has protein in it. Hemp milk has a lot of protein in it and high in other nutrients.

    Which hemp milk are you referring to? The ones I have seen have about 3 grams per serving.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    janejellyroll wrote: »
    beatyfamily1 wrote: »
    Flax seeds for fat. I believe it also has protein in it. Hemp milk has a lot of protein in it and high in other nutrients.

    Which hemp milk are you referring to? The ones I have seen have about 3 grams per serving.

    Same regarding hemp milk.

    FLax seeds are a great source of healthy fats, but remember, the outer shell is indigestible and you need to grind them before you actually gain any nutrients from them.
  • coffintop
    coffintop Posts: 25 Member
    I have a tendency to eat a lot of sugar and want more and more so i just thought i need to stop that. I should eat 50 % carbs 30 % fat and 20 % protein. Unfortunately seitan is out of my reach it's not sold anywhere near me and if it is it's too expensive to buy on a daily basis .
  • kshama2001
    kshama2001 Posts: 28,052 Member
    majathepsychic wrote: »
    I have a tendency to eat a lot of sugar and want more and more so i just thought i need to stop that. I should eat 50 % carbs 30 % fat and 20 % protein. Unfortunately seitan is out of my reach it's not sold anywhere near me and if it is it's too expensive to buy on a daily basis .

    I'm like this when the carbs are coming from flour and sugar, but not if they are coming from legumes and rice.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    majathepsychic wrote: »
    I have a tendency to eat a lot of sugar and want more and more so i just thought i need to stop that. I should eat 50 % carbs 30 % fat and 20 % protein. Unfortunately seitan is out of my reach it's not sold anywhere near me and if it is it's too expensive to buy on a daily basis .

    You can easily make your own seitan. I went to the local baker, ordered a 25lb bag of gluten for about 1 dollar per lb, and have been using that for a long time. Google up some recipes and work on your technique... it's super simple once you've done it a time or two.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    Has anyone tried making seitan from a mix? How's this price - $18 for 4 pounds of mix. Anthony's Vital Wheat Gluten, 77% Protein (4lb)
  • rebrud1
    rebrud1 Posts: 7 Member
    I have been wanting to make my own seitan for awhile and have not been able to find vital wheat gluten. I never thought of going to a baker! For those who have made your own, do you prefer boiling or baking? or would it depend on how you are using it?
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    Boil it first.... boil it at a light LIGHT boil until it floats and then sinks again. Then drain it... then prepare as you'd like... bake, fry, etc.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    kshama2001 wrote: »
    Has anyone tried making seitan from a mix? How's this price - $18 for 4 pounds of mix. Anthony's Vital Wheat Gluten, 77% Protein (4lb)

    That's not a mix... that's vital wheat gluten which is what I was talking about... it's a dough conditioner historically. It just happens to be the main ingredient in Seitan.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    majathepsychic wrote: »
    I have a tendency to eat a lot of sugar and want more and more so i just thought i need to stop that. I should eat 50 % carbs 30 % fat and 20 % protein. Unfortunately seitan is out of my reach it's not sold anywhere near me and if it is it's too expensive to buy on a daily basis .

    Buy some gluten? Not sure where you live, but I pay about $8 for a bag that makes pounds and pounds of seitan. You don't have to buy pre-made -- making your own is cheaper and often tastier.
  • kshama2001
    kshama2001 Posts: 28,052 Member
    BecomingBane wrote: »
    kshama2001 wrote: »
    Has anyone tried making seitan from a mix? How's this price - $18 for 4 pounds of mix. Anthony's Vital Wheat Gluten, 77% Protein (4lb)

    That's not a mix... that's vital wheat gluten which is what I was talking about... it's a dough conditioner historically. It just happens to be the main ingredient in Seitan.

    Ok, thanks. I looked at Harvest Direct Seitan Quick Mix first, but the price per pound was high, so went with the other link.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    edited January 2016
    ok... so, to simplify if for you based on my process I'll explain my recipe slightly.

    4cups vital wheat gluten
    3/4-1 cup nutritional yeast (not needed, just my preference)
    spices to taste (anything but garlic or onion as those will inhibit the gluten bonding) I usually use red pepper and chili... cumin... whatever I'm feeling
    2 cups room temperature broth to mix the gluten with

    That's really it for the dough. I mix it, and let it proof for a while... about 30 minutes to an hour... just to give the gluten time to bond... don't over mix the dough. Overmixing makes the texture weird, and it will take some practice to get right. The smallest amount of mixing possible is key.

    Then boil it all up in broth. Boil it at a light boil in a pot with lots of room as it will expand quite a bit. Boil it until it floats, then sinks again on its own.

    Drain and store in the fridge or prepare as desired.

    I do this about once a week to provide me the seitan I'll want that week.

    You might not want to make that much... I eat lots of food.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    BecomingBane wrote: »
    ok... so, to simplify if for you based on my process I'll explain my recipe slightly.

    4cups vital wheat gluten
    3/4-1 cup nutritional yeast (not needed, just my preference)
    spices to taste (anything but garlic or onion as those will inhibit the gluten bonding) I usually use red pepper and chili... cumin... whatever I'm feeling
    2 cups room temperature broth to mix the gluten with

    That's really it for the dough. I mix it, and let it proof for a while... about 30 minutes to an hour... just to give the gluten time to bond... don't over mix the dough. Overmixing makes the texture weird, and it will take some practice to get right. The smallest amount of mixing possible is key.

    Then boil it all up in broth. Boil it at a light boil in a pot with lots of room as it will expand quite a bit. Boil it until it floats, then sinks again on its own.

    Drain and store in the fridge or prepare as desired.

    I do this about once a week to provide me the seitan I'll want that week.

    You might not want to make that much... I eat lots of food.

    In my experience, seitan freezes very well. I will often make a ton, cut it into portions, and freeze what I'm not going to eat within a couple of days.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    I've never tried to freeze it. It doesn't last that long. :#
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