Vegan keeping up

kimwentzellkw1528
kimwentzellkw1528 Posts: 2 Member
edited November 25 in Food and Nutrition
I’m using this app to help me keep track of my protein and essential nutrients. I find I eat a lot more food throughout the day than I used to before I went vegan a year ago. I have gotten back to my goal weight, a good thing. I do find it hard to incorporate the protein though as I don’t do a lot of protein powders or tofu. I like natural. Anyone else have any suggestions?

Replies

  • kommodevaran
    kommodevaran Posts: 17,890 Member
    Do you eat beans, grains and nuts?
  • eminater
    eminater Posts: 2,477 Member
    Maybe join the Happy Herbivores group - lots of chatter in there about Vegan issues. There are also some Vegan weight lifters in there too.

    PS - I stopped worrying about protein and started focusing on micros. I also don't use powders, but I sometimes make things with tofu - since I mainly use dry legumes, including soya beans.
  • DaddieCat
    DaddieCat Posts: 3,643 Member
    eminater wrote: »
    Maybe join the Happy Herbivores group - lots of chatter in there about Vegan issues. There are also some Vegan weight lifters in there too.

    PS - I stopped worrying about protein and started focusing on micros. I also don't use powders, but I sometimes make things with tofu - since I mainly use dry legumes, including soya beans.

    I'm one of those vegan lifters. Decade long vegan. Hi.

    Protein is super important during weight loss for most people but also for general health for the average person, a plant based person especially.

    For many, protein is found to be more satiating. It's required for muscle creation and repair for any activity you might do.

    The general (usually vegan) idea that, you don't need as much as the RDA is fairly dangerous for most. The RDA is the minimum amount that you need to prevent deficiency. The minimum required is a far toss from optimal intake for average humans.

    Now, does OP need to consume as much protein as I do? Not unless we have the same end goals regarding physique and strength.

    Does OP need more than the minimum and to consider the MFP provided value as a goal and not a limit? Yes.

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    Beans and lentils, basically the legumes and pulses category -- includes chickpeas and peas and so on). Include some at all meals if you want to make it really easy.

    I would agree with BecomingBane that tofu and also tempeh are not "unnatural" at all. They are longstanding in many traditional Asian cuisines. I've been eating 100% plant-based for Lent and will probably try to mostly eat this way afterwards, and one tip I'd give if you are into food and cooking at all is to experiment with ideas from other cultures if you are wanting inspiration and creativity (and deliciousness).
  • Arekha
    Arekha Posts: 45 Member
    Indian (east Indian) food has a lot of options.We eat lentils almost every day in some way or form, beans, chickpeas. They are cooked with lots of onion, garlic and spices...I would not miss meat at all.
  • kimwentzellkw1528
    kimwentzellkw1528 Posts: 2 Member
    Are there any really good recipes with tofu in it? I do eat beans, grains and nuts every day. I’ve tried tofu and I do realize it is natural, I was referring mostly to some protein powders. I just didn’t like the texture etc. I have no one really around me that’s vegan. I live in a place where meat is ‘king’ lol and they all think I’m crazy going vegan. I love hiking, running, canoe/kayaking and I want to stay fit and healthy. Thank you all for your input!
    kommodevaran wrote: »
    Do you eat beans, grains and nuts?

  • lemurcat12
    lemurcat12 Posts: 30,886 Member
    edited March 2018
    Super easy way to use tofu is in a stir fry -- just chop it into smaller pieces and sautee it with your vegetables. Adding some nuts or peanuts or seeds to that can be a bit of a flavor boost and include a bit more protein too. Eat on rice (or whatever grain you prefer). If you can get access to Japanese 7 spice, I highly recommend it as an addition too -- just a ground spice blend that's great.

    Same kind of thing with Asian noodles is tasty.

    Also check out recipes for tofu scramble. I like it as an alternative now that I don't have omelets in the morning.

    I also pan fry (using spray or spritzer oil, only a little) tofu and then add it to salads.
  • janejellyroll
    janejellyroll Posts: 25,763 Member
    kimwentzellkw1528 wrote: »
    Are there any really good recipes with tofu in it? I do eat beans, grains and nuts every day. I’ve tried tofu and I do realize it is natural, I was referring mostly to some protein powders. I just didn’t like the texture etc. I have no one really around me that’s vegan. I live in a place where meat is ‘king’ lol and they all think I’m crazy going vegan. I love hiking, running, canoe/kayaking and I want to stay fit and healthy. Thank you all for your input!
    kommodevaran wrote: »
    Do you eat beans, grains and nuts?

    Some of my favorites: baked/marinated tofu, stir-fry, dips/smoothies (with silken tofu), tofu salad (chopped/mashed tofu dressed like you would chicken or tuna salad), tofu scramble (by itself or in a burrito), tofu cubes in your favorite chili/stew.
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