Plant based - how do you get enough calories?
leosmith66
Posts: 69 Member
I want to go the whole month of January on a plant based diet. 2 years ago I tried this and it failed miserably because all I did was take my previous diet, cut out animal products, and add enough junk to make me full every day. Now I know better (I think), and I want to eat from these 4 food groups:
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
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Replies
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I'm not "plant based", but this is easy - you need to base your intake on grains and starchy vegetables, and add oils. For protein (this is disputed), eat combinations of grains and pulses. For overall nutrition, eat a wide variety of the things you do eat. I don't think shakes are necessary.2
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Did you miss this line?kommodevaran wrote: »you need to base your intake on grains and starchy vegetables, and add oilsleosmith66 wrote: »In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.0 -
No, I didn't miss it. If you need more calories, and you don't eat meat/fish/eggs/dairy, and you can't get down any more vegetables, you need to eat grains and/or root vegetables. You could up your fruit intake, but I think you will find fruit too filling for the calories too.7
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What's your reasoning for going plant based? Is it morality based or health based?2
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The biggest thing is getting enough protein, make sure to select foods/recipes that are at least 10 grams of protein per 100 calories throughout the day. I'm not sure why you would have problems getting enough calories, like others have said, there are so many vegan foods with even more caloires than the traditional omnivore lean protein recipes. There are many good vegan websites if you do a quick search, it doesn't take long to find. I don't really care what your reason is for being Vegan, do that if you want, but you miss out on the complete amino profile of essential and non-essential amino acids from animal proteins. Non-essential does not mean you don't need it in the human body, just that the body produces those with certain foods (plenty of info out on that as well). I totally get that some people have developed unusual reactions to animal products, especially those in mainstream food supplies with all the antibiotics, gmos, steriods, hormones, etc. Even though I love vegan foods as much as I love all food, I have the opposite problem (easily solved with portion control) of vegan foods often having way more calories compared to my leaner recipes.
Have fun, it's your choice to be vegan if you want. Do the research, get enough protein, find enough fun recipes, look on the itnernet, be diligent and you will do just fine.0 -
You are setting yourself up for failure if you don't get enough of the calorie rich foods per day. If you go plant-based, you need to eat plenty of either fruits, or starches. 3 pieces a day of fruit, and spuds up to twice a week, might not be enough calories.leosmith66 wrote: »1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
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Are the meat substitutes (tofu, tofurkey, veggie ground round etc) acceptable for this diet?0
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Well, clearly you need to eat more of something. If you're unwilling to up your fats (I'm assumimg you don't want more nuts or seeds? Although IMO, that would be the easiest without adding too much bulk/volume), your next best "calorie bang" would be starchy roots, grains (bread, pasta also), legumes, and tubers.
Or more high sugar/calorie fruit. Those things are typically easy to eat more of without too much trouble. Or drink your calories. Fruit juices or higher calorie, sweetened nut milks in place of water.1 -
Like others have said, on a plant-based diet, adequate calories will come by increasing starches (grains and tubers and more beans), fats (avocado, olives and coconut and various oils, more nuts and seeds), or you could possibly do it with fruit. One problem with relying on fruit vs. starches or nuts and seeds is that the latter provide some protein and fruit provides very little.
Traditional healthy diets like those of the blue zones often are quite low in meat/animal products and can easily be converted to a plant-based diet, but they are also generally built around starches as a significant source of calories. You don't have to do that, but it's the easiest way and if you are as restrictive as you seem to want to be it will be tough.1 -
You can supplement with adding in vegan friendly protein powder shakes and maybe add carbs like bananas to up the calories? When I was eating a plant based diet, I also relied on vital wheat gluten (made Seitan burgers) to hit my protein macros; for about 220 calories, got in approx 35 grams protein, and they didn't have an extreme amount of added bulk. Not sure if your diet permits these options....0
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leosmith66 wrote: »I want to go the whole month of January on a plant based diet. 2 years ago I tried this and it failed miserably because all I did was take my previous diet, cut out animal products, and add enough junk to make me full every day. Now I know better (I think), and I want to eat from these 4 food groups:
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
Unless you take the advice already given to add more nuts/fats, more root vegetables and/or grains, you are going to fail miserably again. There is no valid reason to impose those restrictions on yourself.5 -
No, sorry I didn't provide enough info on that. No processed food of any kind.goldthistime wrote: »Are the meat substitutes (tofu, tofurkey, veggie ground round etc) acceptable for this diet?
Unfortunately not. 3 pieces of fruit, no grains. I'm not ruling out some sort of shake to reduce volume. Maybe 2 shakes a day, between the 3 meals. I guess I'll do some more searching.darkenergie wrote: »You can supplement with adding in vegan friendly protein powder shakes and maybe add carbs like bananas to up the calories? When I was eating a plant based diet, I also relied on vital wheat gluten (made Seitan burgers) to hit my protein macros; for about 220 calories, got in approx 35 grams protein, and they didn't have an extreme amount of added bulk. Not sure if your diet permits these options....
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leosmith66 wrote: »I want to go the whole month of January on a plant based diet. 2 years ago I tried this and it failed miserably because all I did was take my previous diet, cut out animal products, and add enough junk to make me full every day. Now I know better (I think), and I want to eat from these 4 food groups:
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
What's the point of that badly designed, nutritionally lacking, exercise in endurance?
It's not healthy
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100g almonds
1 cup beans
So with those two you have spent 800 calories and are already at 57% fat with a paltry 33g protein and your other "allowed" items do not appear to have much protein
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I don't understand. I think you have to provide more information/background. What are you trying to achieve with this diet? (Why is it just one month?) "No processed food" - but "shakes" is OK? Why can you only eat 3 pieces of fruit? No grains at all, why?leosmith66 wrote: »
No, sorry I didn't provide enough info on that. No processed food of any kind.goldthistime wrote: »Are the meat substitutes (tofu, tofurkey, veggie ground round etc) acceptable for this diet?
Unfortunately not. 3 pieces of fruit, no grains. I'm not ruling out some sort of shake to reduce volume. Maybe 2 shakes a day, between the 3 meals. I guess I'll do some more searching.darkenergie wrote: »You can supplement with adding in vegan friendly protein powder shakes and maybe add carbs like bananas to up the calories? When I was eating a plant based diet, I also relied on vital wheat gluten (made Seitan burgers) to hit my protein macros; for about 220 calories, got in approx 35 grams protein, and they didn't have an extreme amount of added bulk. Not sure if your diet permits these options....8 -
leosmith66 wrote: »
No, sorry I didn't provide enough info on that. No processed food of any kind.goldthistime wrote: »Are the meat substitutes (tofu, tofurkey, veggie ground round etc) acceptable for this diet?
Unfortunately not. 3 pieces of fruit, no grains. I'm not ruling out some sort of shake to reduce volume. Maybe 2 shakes a day, between the 3 meals. I guess I'll do some more searching.darkenergie wrote: »You can supplement with adding in vegan friendly protein powder shakes and maybe add carbs like bananas to up the calories? When I was eating a plant based diet, I also relied on vital wheat gluten (made Seitan burgers) to hit my protein macros; for about 220 calories, got in approx 35 grams protein, and they didn't have an extreme amount of added bulk. Not sure if your diet permits these options....
No processed foods.... apart from shakes.... :huh:5 -
In a recent clinical study they resorted to orange juice to keep calories up.0
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leosmith66 wrote: »I want to go the whole month of January on a plant based diet. 2 years ago I tried this and it failed miserably because all I did was take my previous diet, cut out animal products, and add enough junk to make me full every day. Now I know better (I think), and I want to eat from these 4 food groups:
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
I eat a plant-based diet. I couldn't follow your restrictions above. Do you have a health problem with grains? Why no snacks? It looks like you're going to get most of your protein from nuts, which doesn't sound very filling.
Breakfast: what do you plan to eat?
Your grains only 1-2x a week eliminates oatmeal and other cereal. People often eat oatmeal or cereal with cashew or other plant milk, which is a good source of calcium. I add almonds and sliced fruit to my oatmeal for a 350 calorie breakfast that keeps me full for hours. That breakfast includes protein, calcium, iron, fat and fiber.
Lunch and dinner: Your diet plan has 1 cup of beans a day.
Beans, legumes, and bean products like tofu are a major source of protein in a plant based diet. I often eat 1-1.5 cups of lentils at one meal for 18 to 27 G protein, 230 to 345 calories, and iron and other nutrients. I have the lentils with steamed collards (high calcium) or kale and other vegetables like squash, eggplant, and tomatoes. I add spice and soy sauce. I also often eat salads with beans, olives, nuts, quinoa, avocados, etc. My calories for one meal are about 420.
Other food: I also like Amy's brand soups, which are about 160 calories for one cup (double that for two cups). For snacks, I will eat an apple, almonds, or a bowl of cereal with cashew milk. Sometimes I buy Chinese takeout like tofu with broccoli in garlic sauce or I eat at a Mexican restaurant and ask them to hold the cheese. My calories for the day are about 1200-1500 but I could easily eat 2000 or more if I wanted.
Good luck. You might google diet plans/menus so you don't overly resrrict or deny yourself basic nutrients.5 -
Grains, beans and contrary to popular belief potatoes aren't bad8
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You have gotten some good advice here. If you want to eat plant based, then do it right. Stop making up arbitrary rules that have no actual health value or ethical significance and eat a healthy balanced diet that includes all the options available in the plant kingdom.... grains, starchy vegetables, unlimited legumes, plant based milks, fruits, avocado, soybeans/tofu/tempeh, seitan.5
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leosmith66 wrote: »I want to go the whole month of January on a plant based diet. 2 years ago I tried this and it failed miserably because all I did was take my previous diet, cut out animal products, and add enough junk to make me full every day. Now I know better (I think), and I want to eat from these 4 food groups:
1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
I tried to do something similar about a year ago and failed because I couldn't get enough calories. I was literally packing my stomach full 3 times a day, feeling bloated, and falling short of my energy requirements (2-2.5k/day). So how do you plant based people do it? Do you rely on shakes to reduce the volume or something? Do you eat more fat? Thanks in advance for your help.
(edit - I'd like to stick to 3 meals/day if possible)
If you're plant based, why are you avoiding things like potatoes and grains? Why are you giving yourself all kinds of arbitrary restrictions? Where's the fat?
If you're going to do it, do it right and stop with all of the arbitrary restrictions...6 -
. [/quote]Unfortunately not. 3 pieces of fruit, no grains. I'm not ruling out some sort of shake to reduce volume. Maybe 2 shakes a day, between the 3 meals. I guess I'll do some more searching.
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Then you're highly likely to fail again.
Look at raw vegans (who I do NOT advocate emulating) pretty much limit their diets what you're talking about (minus beans, I think). They eat TONS of fruit. Their whole diet is based around fruit. If you're not willing to add in some grains or tubers, then you'll want to add in more fruit, at the very least.
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Do you like it?0 -
And this, ladies and gentlemen, is how to have an unhealthy vegan diet.16
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leosmith66 wrote: »1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
What's the basis for your approach?
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MeanderingMammal wrote: »leosmith66 wrote: »1) vegetables
2) fruit (3 pieces/day)
3) beans (1 cup/day)
4) nuts (100g/day)
In addition, my restrictions are 20-30% fat, no junk, grains & spuds only once or twice a week.
What's the basis for your approach?
All ears3 -
Do your research on vegan diets before you attempt this, because the diet you describe is not balanced vegan nutrition. That's why those of us who eat plant based probably don't run into the problems you did before. Check out the Vegetarian Resource Group website for reliable nutrition guidelines for a vegan diet so you can do this right: http://www.vrg.org/nutshell/vegan.htm
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Grains are a plant.
Potatoes are a plant.
Nuts and seeds are part of a plant.
I follow a mostly plant-based diet, and eliminate most processed foods, breads, and pasta, but quinoa and rice are still a part of a plant-based diet. You need some sort of carb to live and fruit probably won't cover it.
You want to do a plant based diet but you won't eat the plants that are going to help you get enough calories to live?
"Plant based diet" sounds fun and trendy and "healthy" but if you do it wrong it's everything but.6 -
Thanks for the link, I'll check it out. I'm curious to see how they define "balanced". Do you consume shakes at all?Do your research on vegan diets before you attempt this, because the diet you describe is not balanced vegan nutrition. That's why those of us who eat plant based probably don't run into the problems you did before. Check out the Vegetarian Resource Group website for reliable nutrition guidelines for a vegan diet so you can do this right: http://www.vrg.org/nutshell/vegan.htm0
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