More Protein- less Carbs/Sugar

rainbowbow
rainbowbow Posts: 7,490 Member
edited October 2024 in Motivation and Support
Hi everyone!

First let me start off by saying I'm a vegetarian and have been my whole life. I have decided to make a lifestyle change and eat cleaner/ work out more often. I have not lost ANY weight since 9/15 I have been staying between 121-120. I decided to take a look as to why I'm not losing anything else.

What I've found is that every single day I have been under calories.. But over on Carbs and Sugar. Every day.

Also I'm only getting like 15-18 grams of protein.

Any suggestions to get more protein and less carbs/sugar?

Keep in mind I don't eat fish or meat and eat about 1200 calories a day! Thanks!

Replies

  • mgmlap
    mgmlap Posts: 1,377 Member
    lentils are a good source of protein..so is quinoa..You can also do protein shakes..
  • PBJunkie
    PBJunkie Posts: 652
    Probably whey protein, quinoa, nuts and peanut butter...did I skip something?
  • 1a1a
    1a1a Posts: 761 Member
    Nuts, beans, seeds, eggs, dairy.
  • 2Bgoddess
    2Bgoddess Posts: 1,096 Member
    i would be interested to know as well. I have been placed on a low starch, sugar, and carb, high protein diet. but I do eat meat. I would like alternatives though.

    things you might try: tofu, the grocery stores have many that are neat, and egg whites are packed with protein. whey protein powder is a great way to add protein to your diet too.

    good luck! i am going to keep an eye on this thread!
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    I started the optimum nutrition strawberry whey protein this morning... Not the best tasting. Considering replacing breakfast with them.
    lentils are a good source of protein..so is quinoa..You can also do protein shakes..
  • LillysGranny
    LillysGranny Posts: 431
    Greek yogurt, tofu, any and all beans, eggs if you eat them are all good protein sources. You could also add some whey or soy protein powder to other stuff that you eat. I've heard it is good in oatmeal but I've never tried it.

    Also, just curious if the sugar is from added sugar and juices or just what occurs naturally in whole fruits and vegetables? If it is from whole fruit and veg, I wouldn't worry about it too much.

    One last thing, if you're 20 years old and working out you probably need more than 1200 calories per day. You may not be eating enough to lose weight.
  • channa007
    channa007 Posts: 419 Member
    Probably whey protein, quinoa, nuts and peanut butter...did I skip something?

    I'm going to agree with PBJunkie however I'm going to recommend a casein protein powder for you instead of the whey. Whey is perfect for post workout to repair muscles and is quick acting but casein protein powders will stay with you and absorb over 6-8 hours which will keep you feeling full. Since you're vegan you may want to look into hemp protein powders as well. Check out SunWarrior.com and email them for free samples if you'd like to try first.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Egg! Yes... I need to start eating more eggs. :( maybe spinach egg white omelete for lunch? My problem is I eat slot of rice, pb&j on wheat bread, roasted potatoes... It's hard to find stuff that's actually FILLING.

    Lentils I'll have to try... Are they hard to make?
  • HeidiMightyRawr
    HeidiMightyRawr Posts: 3,343 Member
    I started the optimum nutrition strawberry whey protein this morning... Not the best tasting. Considering replacing breakfast with them.
    lentils are a good source of protein..so is quinoa..You can also do protein shakes..

    I love Optimum Nutrition Whey Protein but have to admit, Strawberry is not the best. I would recommend double rich chocolate or mint chocolate over strawberry. They are not as thick, and in my opinion less articficial tasting.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    I have a vanilla casein protein (well my boyfriend does :p ) but he only takes it at night? Something about it being harder to digest? If that's better I'll take that in the morning instead.


    Probably whey protein, quinoa, nuts and peanut butter...did I skip something?

    I'm going to agree with PBJunkie however I'm going to recommend a casein protein powder for you instead of the whey. Whey is perfect for post workout to repair muscles and is quick acting but casein protein powders will stay with you and absorb over 6-8 hours which will keep you feeling full. Since you're vegan you may want to look into hemp protein powders as well. Check out SunWarrior.com and email them for free samples if you'd like to try first.
  • PBJunkie
    PBJunkie Posts: 652
    Probably whey protein, quinoa, nuts and peanut butter...did I skip something?

    I'm going to agree with PBJunkie however I'm going to recommend a casein protein powder for you instead of the whey. Whey is perfect for post workout to repair muscles and is quick acting but casein protein powders will stay with you and absorb over 6-8 hours which will keep you feeling full. Since you're vegan you may want to look into hemp protein powders as well. Check out SunWarrior.com and email them for free samples if you'd like to try first.

    Great suggestion or she can even add Peanut Butter, the fat will simply slow down protein uptake which will have the same effect as casein...or if she can stomach cottage cheese she can have that with pineapple pieces.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Do you take this in the morning or after workouts?

    Also, anyone take any BCAAs after workout? Should I switch to protein?


    I started the optimum nutrition strawberry whey protein this morning... Not the best tasting. Considering replacing breakfast with them.
    lentils are a good source of protein..so is quinoa..You can also do protein shakes..

    I love Optimum Nutrition Whey Protein but have to admit, Strawberry is not the best. I would recommend double rich chocolate or mint chocolate over strawberry. They are not as thick, and in my opinion less articficial tasting.
  • PBJunkie
    PBJunkie Posts: 652
    BCAA (Branch Chain Amino Acids) is more for the serious competitors or those working out in a fasted state where you would constantly want to sip on fast acting protein. Also it won't make you feel full, it is merely to prevent catabolism(muscle loss).
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    I have the optimum nutrition vanilla casein protein... Add soymilk/ peanut butter?

    This may be a stupid question but should I invest in a blender or will my blender bottle work? :)

    Probably whey protein, quinoa, nuts and peanut butter...did I skip something?

    I'm going to agree with PBJunkie however I'm going to recommend a casein protein powder for you instead of the whey. Whey is perfect for post workout to repair muscles and is quick acting but casein protein powders will stay with you and absorb over 6-8 hours which will keep you feeling full. Since you're vegan you may want to look into hemp protein powders as well. Check out SunWarrior.com and email them for free samples if you'd like to try first.

    Great suggestion or she can even add Peanut Butter, the fat will simply slow down protein uptake which will have the same effect as casein...or if she can stomach cottage cheese she can have that with pineapple pieces.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    A trainer suggested it because I was having DOMS and t-Rex arms after light workouts. I don't really have the soreness any more...

    BCAA (Branch Chain Amino Acids) is more for the serious competitors or those working out in a fasted state where you would constantly want to sip on fast acting protein. Also it won't make you feel full, it is merely to prevent catabolism(muscle loss).
  • PBJunkie
    PBJunkie Posts: 652
    I have the optimum nutrition vanilla casein protein... Add soymilk/ peanut butter?

    This may be a stupid question but should I invest in a blender or will my blender bottle work? :)

    I prefer a blender =) It's pretty difficult to blend fruit, peanut butter and casein.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Awesome, I will invest in a blender.

    Thanks everyone for your suggestions!! I hope this change will help my goal! 11 pounds to go!

    <3


    I have the optimum nutrition vanilla casein protein... Add soymilk/ peanut butter?

    This may be a stupid question but should I invest in a blender or will my blender bottle work? :)

    I prefer a blender =) It's pretty difficult to blend fruit, peanut butter and casein.
  • PBJunkie
    PBJunkie Posts: 652
    A trainer suggested it because I was having DOMS and t-Rex arms after light workouts. I don't really have the soreness any more...

    BCAA (Branch Chain Amino Acids) is more for the serious competitors or those working out in a fasted state where you would constantly want to sip on fast acting protein. Also it won't make you feel full, it is merely to prevent catabolism(muscle loss).

    You will only experience DOMS in the first few weeks when starting a new training program, you can supplement with L-Glutamine to aid in the recovery and soreness.....after that your body will adapt and you should no longer experience this unless you start with a new regime.
  • Tree72
    Tree72 Posts: 942 Member
    Cottage cheese and Greek yogurt are great ways to add more protein.

    Eggs and egg whites can also be quite useful. You can make a very tasty egg white omlette with all kinds of veggies. With 5g of protein and only 25 calories per egg white, you can get 10 or 15g quite easily. (If you like mushrooms those will add another couple of grams of protein too.) If you have the calories to spare (around 70), add an ounce of low fat cheese for another 6 to 9g of protein (depending on the variety of cheese).

    Peanut butter or PB2 (dried roasted peanut powder, fat removed) work well too. One of my favorite breakfasts these days is to add 2 Tbsp of PB2 to my steel cut oats. That's 5g of protein for only 45 calories.

    If you have a blender and are trying the protein powders I would recommend getting some plain whey protein isolate. Then you can flavor it with any fresh or frozen fruit and have lots of different flavor options.

    If you use soy, Freida's soyrizo cooks up into a very tasty taco filling or nice addition to breakfast tacos.

    And for days when you don't want to cook much, Kashi makes a great cereal, the original Go Lean, that has 13g of protein in a 1 cup serving for 140 calories.

    Hope you find some useful suggestions for working in more protein.
  • TheDeviation
    TheDeviation Posts: 149
    You will only experience DOMS in the first few weeks when starting a new training program, you can supplement with L-Glutamine to aid in the recovery and soreness.....after that your body will adapt and you should no longer experience this unless you start with a new regime.
    ^Pretty much it.

    Gaspari Nutrition makes a really tasty shake as well (MyoFusion). It's a blend of proteins and tastes awesome even in water. don't go replacing your meals with these shakes though. You still need food.
  • rainbowbow
    rainbowbow Posts: 7,490 Member
    Yes... I found all of this very helpful. :) I will start incorporating all of this into my diet. I'm looking forward to a tasty omelet! I'll also try my fage Greek yogurt again!


    Cottage cheese and Greek yogurt are great ways to add more protein.

    Eggs and egg whites can also be quite useful. You can make a very tasty egg white omlette with all kinds of veggies. With 5g of protein and only 25 calories per egg white, you can get 10 or 15g quite easily. (If you like mushrooms those will add another couple of grams of protein too.) If you have the calories to spare (around 70), add an ounce of low fat cheese for another 6 to 9g of protein (depending on the variety of cheese).

    Peanut butter or PB2 (dried roasted peanut powder, fat removed) work well too. One of my favorite breakfasts these days is to add 2 Tbsp of PB2 to my steel cut oats. That's 5g of protein for only 45 calories.

    If you have a blender and are trying the protein powders I would recommend getting some plain whey protein isolate. Then you can flavor it with any fresh or frozen fruit and have lots of different flavor options.

    If you use soy, Freida's soyrizo cooks up into a very tasty taco filling or nice addition to breakfast tacos.

    And for days when you don't want to cook much, Kashi makes a great cereal, the original Go Lean, that has 13g of protein in a 1 cup serving for 140 calories.

    Hope you find some useful suggestions for working in more protein.
  • LillysGranny
    LillysGranny Posts: 431
    Egg! Yes... I need to start eating more eggs. :( maybe spinach egg white omelete for lunch? My problem is I eat slot of rice, pb&j on wheat bread, roasted potatoes... It's hard to find stuff that's actually FILLING.

    Lentils I'll have to try... Are they hard to make?

    Incldue at least one yolk in your omelette--there some good nutrients in there. Lentils are the easiest bean to cook because they do not have to be soaked first. They are high in iron, too, which I'll bet you're lacking from what you describe of your diet.
  • kailey_watson
    kailey_watson Posts: 65 Member
    I'm also a vegetarian... and I'm usually around 80 grams of protein a day

    try:
    Kashi go lean cereal (the original has the most protein, but least flavor. I mix it with half a cup of chocolate soy milk)

    Cottage Cheese

    Precision engineered whey Protein Isolate- 30 grams of protein for only 140 calories. I mix the chocolate with water and take it with to class for quick snacks in between classes since I don't have time to actually eat... it did take a few days to adjust to the taste

    Primal Vegan Jerky strips- 10 grams of protein and under 100 calories. there are lots of flavours available (My favourites are Mesquite Lime and texas bbq) You can find them at whole foods, but if you like them (I eat 1 or 2 a day) if would suggest ordering a box online, because it's cheaper.

    Don't forget some veggies are very protein rich- lima beans have 9g per 1/2 cup and peas have 4g per 1/2 cup

    That's what I eat most days, with some extra veggies and fruit added in, and unless I give into some junk craving (cookies...) I'm usually at or over my protein and under in carbs.

    I would also suggest looking at some Quorn and Gardien products, (they are tasty vegetarian meat replacements with lots of protein typically) and black bean burgers. Amy's also has a lot of good veggie protein, but you have to be careful because they're often high in fat.
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