Hungry Vegan
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bathsheba_c wrote: »I just finished a 3-session vegan cooking course taught by a non-vegan clinical dietitian. I hate to say this, but you need to learn to cook. There are lots of things you can do to make it less painful (canned beans instead of dried, frozen precut vegetables, cut your vegetables for the week in advance all at once), but you need to learn to cook some. Even if it’s just heating up beans in jarred tomato sauce and then serving it with whole wheat toast. Or making a stir-fry with tofu and shredded vegetables from a bag served with brown rice.
We learned that a *balanced* vegan diet has tons of vegetables with some fruit, a lot of whole grains, a moderate amount of legumes and leafy greens, and a small amount of fats and oils from sources like nuts, olives, avocados, etc.
I don't really eat a lot of whole grains and I eat a lot of legumes and leafy greens. I rarely eat fruit. According to my tracking, my vegan diet is balanced. I'm not convinced the template that RD gave you is the only way to achieve a balanced vegan diet. It also doesn't mention foods like tofu, tempeh, and seitan, which can be great contributions to the balanced vegan diet. I also believe the evidence shows there can be healthful vegan diet patterns that include more than a small amount of fat.7 -
I am vegan since 12 years. before a veggie0
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You can’t get fat on low glycemic fruits and veggies1
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Yes, ve gan1
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If you don't have time to cook every day, maybe you could batch cook some seitan and pop it in the fridge to just fry up when you want to eat it?
I've recently started upping my protein as a vegan and I honestly feel better (and fuller!) than I have for the past four years. Another protein trick is to bulk up low calorie, canned vegetable based soups with half a can of chickpeas for a protein hit.
Tofu scramble is great, just crumble it in and stir fry with veggies, seasoning and nutritional yeast.
Also, put beans in the blender and add spices/sauce. It makes a tasty (and cheap) bean spread which is low fat and good for dipping crudite vegetables and spreading on corncakes and crackers.
Check which vegan sausages have the highest protein and lowest fat content, batch cook them and keep them in the fridge alongside chopped veggies to eat as snacks and on salads.
Spend some time finding a protein shake that you enjoy drinking, for when you want a sweet hit.2 -
BuddhaBunnyFTW wrote: »You can’t get fat on low glycemic fruits and veggies
If you're eating more calories than you're burning, you absolutely can get fat on low glycemic fruits and vegetables.7 -
Laurenconway8619 wrote: »If you don't have time to cook every day, maybe you could batch cook some seitan and pop it in the fridge to just fry up when you want to eat it?
I've recently started upping my protein as a vegan and I honestly feel better (and fuller!) than I have for the past four years. Another protein trick is to bulk up low calorie, canned vegetable based soups with half a can of chickpeas for a protein hit.
Tofu scramble is great, just crumble it in and stir fry with veggies, seasoning and nutritional yeast.
Also, put beans in the blender and add spices/sauce. It makes a tasty (and cheap) bean spread which is low fat and good for dipping crudite vegetables and spreading on corncakes and crackers.
Check which vegan sausages have the highest protein and lowest fat content, batch cook them and keep them in the fridge alongside chopped veggies to eat as snacks and on salads.
Spend some time finding a protein shake that you enjoy drinking, for when you want a sweet hit.
I'm not vegan, but made my first seitan the other day: https://www.allrecipes.com/recipe/241963/seitan-pepperoni/
It did taste amazingly like pepperoni when the batter was raw, but less so after cooking. Next time, I will double all the spices but the cayenne, which I will halve, as I am currently having a little difficulty with spicy foods
Since the OP doesn't like to cook, they probably don't have most of the spices, so I'm not necessarily recommending it for them if they want something that does taste like pepperoni but do not want to purchase a bunch of spices. I had everything but the anise, and used Chinese 5 Spice for that.
There is a more basic recipe on the Bob's Vital Wheat Gluten bag:
- If I didn't have marjoram and thyme, I'd just use Italian seasoning, which I keep on hand in place of most of the individual Mediterranean spices (Oregano, Marjoram, Thyme, Rosemary, Basil, Sage.)
- If I only had one of the garlic or onion powder, I'd just double it.
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In my past experience, it is impossible to achieve your nutrition requirements on a vegan diet with a goal of 1200 calories. I would eat 2000 calories and still no be getting enough protein/calcium etc.. would always be hungry. Now i eat mostly animal based and reach my nutrition goals way easier and feel satiated and happy.0
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Sakura_Tree wrote: »In my past experience, it is impossible to achieve your nutrition requirements on a vegan diet with a goal of 1200 calories. I would eat 2000 calories and still no be getting enough protein/calcium etc.. would always be hungry. Now i eat mostly animal based and reach my nutrition goals way easier and feel satiated and happy.
Happily, most people aren't limited to just 1,200 calories. That's only an appropriate goal for a small number of people.
I was easily able to meet my goals on around 1,400 calories as a vegan. I think I would struggle to meet some micronutrient goals while eating mostly animal products. There are so many nutrient-rich plant foods.8 -
Sakura_Tree wrote: »In my past experience, it is impossible to achieve your nutrition requirements on a vegan diet with a goal of 1200 calories. I would eat 2000 calories and still no be getting enough protein/calcium etc.. would always be hungry. Now i eat mostly animal based and reach my nutrition goals way easier and feel satiated and happy.
What were your protein and calcium sources? What other nutrients did you struggle with?
Also, milk isn't the great osteoporosis prevention the Dairy Association would have you believe, in fact, this study showed the opposite was true:
https://www.bmj.com/content/349/bmj.g6015
...Conclusion
A higher consumption of milk in women and men is not accompanied by a lower risk of fracture and instead may be associated with a higher rate of death. Consequently, there may be a link between the lactose and galactose content of milk and risk as suggested in our hypothesis, although causality needs be tested using experimental study designs. Our results may question the validity of recommendations to consume high amounts of milk to prevent fragility fractures.3 71 72 The results should, however, be interpreted cautiously given the observational design of our study. The findings merit independent replication before they can be used for dietary recommendations.4 -
Sakura_Tree wrote: »In my past experience, it is impossible to achieve your nutrition requirements on a vegan diet with a goal of 1200 calories. I would eat 2000 calories and still no be getting enough protein/calcium etc.. would always be hungry. Now i eat mostly animal based and reach my nutrition goals way easier and feel satiated and happy.
In my present experience I easily meet all my requirements on 1500. It might be more challenging on 1200, but that's true for any diet. The fewer calories you have to work with, the less you can afford to blow on junk and still have your nutritional needs met. Don't need 2000 to hit macro and micro goals. It takes thoughtful planning, but it's not difficult.
I'm mindful about what I eat, not just shoving random food in my mouth...which would lead to deficiencies. I'm hardly ever hungry because there's a ton of fiber in my diet.4 -
angeleswine wrote: »Hi all
I'm 5'2 and 144 lbs. My goal weight is 120, but that means I only get 1,250 calories a day. That's not a lot of food!!! I like to eat and if I'm not careful I can easily double that in just one meal, so spreading it out to three, plus snacks...I'm just always hungry.
I'm also vegan. Does anyone have any belly filling ideas, that don't involve animal products? EVOO helps with "whole foods plant based" cooking, but TBH I don't really cook and don't really want to. So I'm eating a lot of carrots and triscuts with hummus...so much hummus...
Thank you!!!
-I would definitely make sure not to skimp on either breakfast or dinner, first of all. Spread your calories throughout the day if you can, but those meals are most important.
-Amy's Soups are filling, healthy and delicious imo, as I'm sure you know, and easy. Throw some pepitas on a bowl.
Get 8 oz tortillas (either regular whole wheat or a whole wheat/carb counter hybrid) and top one with premade falafel, a cup of veggies, tahihi and avo.
-You can also check out Dave's Killer Bread. It's so healthy and delicious - they make bagels, too.
Bagel toppings:
Peanut butter, dried cranberries, pumpkin seeds
Peanut butter, apple, cinnamon, chia seeds
Peanut butter, banana, blueberries
Hummus, cucumber, tomato
Almond dip, cucumber, red bell pepper
-Have you tried lentil pasta? It's delicious and filling. Be sure not to overcook! You can top with pine nuts for a crunch or chickpeas or plant-based meat for double protein!
-Oatmeal or overnight oats
-Soy smoothies, cappuccinos or soy milk with Kashi cereal
-Bean/quinoa chilis
-Vegan trail mixes such as Power Up, available at Walmart
-You may want to look into some kind of vegan protein bar. I like Kind Nuts and Spices bars, but they contain palm oil.
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For myself I find I need something high in fat a snack 230 or 240 calories. I use either something like avacado, olives, or a keto coffee with coconut oil mixed with a blender. I like two tbsp. But I find it really helps me. Either that or if I find I’m really hungry I up my protein or fats a bit.0
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Also not sure if they are vegan truly but the quest hero bars are very filling0
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angelexperiment wrote: »Also not sure if they are vegan truly but the quest hero bars are very filling
The first place to start with a protein bar is the source of protein. If it is milk protein or whey, then no, they are not vegan.3 -
angelexperiment wrote: »Also not sure if they are vegan truly but the quest hero bars are very filling
These contain milk protein isolate, whey protein isolate, and butter. They aren't vegan in any sense of the term.5
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