Veg.. in need.

Just quickly, starting a new exercise program may be causing some of the tiredness. Unless it has been going on longer? I find that when I consume good quantities of fresh vegetables ( 8-10 servings a day) I have a pretty sustained level of energy on not much more protein than you are taking in now. I do have protein with each meal for increased satiety. I am trying to increase that because I have started strength training. I would love to help you out more later ( with meal ideas and such) I am on lunch at work now and gotta get back.

Oh, If protein is your main concern have you tried shakes? That would be an easy way to see if any increase in protein solves some of your energy problems.

I'll check back later....

I'm not a vegetarian, so I can't offer you any advice from personal experience.

However, I'd bet that if you googled "vegetarian (or vegan) bodybuilding" you could finds some great tips on how to get in some extra protein.

Breakfast Protein Shake
•1 cup soy milk
•1 banana
•1-2 tbsp sweetened cocoa
•2 tbsp cashew nuts

Calories: 348
Protein: 12.9g


Sweet n Sour Tempeh

•1 package tempeh, cut into 1 inch cubes
•3/4 cup vegetable broth
•2 tbsp soy sauce
•2 tbsp olive oil
•1 can pineapple chunks (15 oz)
•1 green or red bell pepper cut into 1inch squares
•1 yellow or white onion, chopped
•2 tbsp brown sugar
•1/4 cup vinegar (cider or white)
•1 tbsp corn starch
serves 3
per portion
21.8g protein
calories 461

http://ohsheglows.com/recipage/

Oh She glows is a fantastic website

She offers loads of great healthy energy boosting recipes eg high protein quinoa salad! Which is gorgeous!!

Have a look :happy:

Are you vegan or do you do dairy products? Your post caught my attention because I always seem to go over on my protein even though I'm under for the day. And that's strange to me because I don't eat a lot of meat, mostly it's in soups. But I love greek style yogurt and if you do dairy, a 6oz container has 13g of protein (I eat the low fat yogurt, not nonfat). Eggs are also great protein, you may want to try a vegetable omelet.

If you don't do dairy, try looking for Ronzoni Smart Taste noodles - they're yolk free, high in fiber and good protein too.

Use brown rice instead of white rice.

Some tips from years ago, when I was vegetarian:

Check into reworking recipes substituting crumbled veg burgers for ground meat.

Morning Star Farms makes these veg nuggets that look like chicken nuggets, good protein and they are wonderful dunked in salsa.

"Hide" high protein foods you don't like, it was beans for me, in soup with lots of other things you do like.

What good is saving animals if you won't save yourself? You are worth it!!!

So true !!!

Great advice I eat 5 small meals a day sometimes 6 I tend to get hungry every 3ish hours ! Although Tofu keeps me full for longer!!

I glanced at the replies, and just want to echo focusing on really healthy choices...even if it isn't always convenient for you at that moment.

I have been (mostly) vegan for maybe 20 years. And while there's protein in nearly everything, and most people in developed countries eat too much protein, I will admit I make an effort to eat a recognizable source of protein at every meal and snack.

Great, vegan, complete protein options are things like soy, hemp, quinoa, salba, and spirulina. You can make a complete protein by combining foods, like rice & peas/red beans & rice. I sprinkle ground salba on appropriate dishes, and eat a tasty spirulina snack bar. Quinoa is great anytime.

Lentils, nuts, hummus, and more are also great sources of protein.

Myself, I became overweight because my polycystic ovarian syndrome made me insulin resistant. Without realizing why, I began putting on weight over the past 5 years. All attempts to lose weight failed. Only once I learned I was insulin resistant could I address it, and start losing weight.

Although I'm brand new to MFP, I have been successfully losing about 2.5 lbs/week, for a few months now. I'm on-target to reach my goal (my pre-insulin resistant weight) soon, even though MFP tells me it will take over 7 months. (???)

My largest meal of the day is breakfast. With whatever I have, I often eat what I call "a seed shot". It's a shot glass of different seed layers, so I'm sure to get some seeds into me...but not too much, hence the shot glass. It's usually sunflower seeds, sesame seeds, and raw, organic pumpkin seeds, since they're a great source of zinc (for the immune system and libido).

All other meals could probably be confused for snacks. They're small enough that I can interchange them. (I loosely follow the old adage to, "Eat breakfast like a king, lunch like a prince, and dinner like a pauper.")

Lunches/snacks/dinbers would be things like spicy hummus with a small, wholegrain pita, or curry lentil soup, or a half glass of low-sodium tomato juice and 4-10 nuts...depending on the type. (I tend to eat Brazil nuts, almonds, and black pepper pistachios, the most.) A bowl of steamed broccoli is fast, and makes a great side on its own. (Skip the flavourings. It doesn't need it.)

I might make a vegan cajun rice dish once in a while, or a mostly vegetable rice or pasta dish, with some texturized vegetable protein.

I do own some veg. protein shake powder, but I find it ALWAYS makes me gain weight. (Remember that advice to eat 30g of protein within 30 min's of waking, as an "easy" way to lose weight? I tried that using a recommended soy protein powder shake. I gained 7 lbs in 2 weeks! I had no choice but to quit. Then again, that was before I learned I was insulin resistant. Still, on the few days I have used it since, it always resulted in a higher weight the next day. So, I'm skeptical...)

I'm not big into soy, in general. But I love, love, love edamame as a snack. It's so fast and delicious! Just take a cup of frozen edamame (soy beans in the pod), and boil for maybe 5-7 minutes. Drain, salt (optional) and plate, and you're ready to dig in! Drink some low-cal grapefruit juice with it, and you'll maximize the amount of iron you get out of it.

Several plants have more iron per ounce than meat. Just be sure to consume them with a citrus, for maximum absorption of iron.

Spinach is another good source of iron, but also calcium. Make a baby spinach salad with some tomato and/or orange wedges or strawberries, a scattering of praline nuts or pine nuts, and a soft fruit balsamic glaze drizzled over the top, and you're set. Sometimes I bake a small wheel of goat cheese encrusted with crumbs or finely chopped nuts, and add it to the salad, for my husband or non-vegan guests.

Steel cut oats make a hearty breakfast. Even peanut butter toast gets a little nut protein into you.

If I eat, say, an apple or some raw vegetables as a snack, I will make sure to have a few nuts (just 4-10) or some hummus or something a bit higher in protein with that carb.

I don't pretend to have any specific dietary advice for you. These are just examples from my diet. Remember there are many, many, many happy, healthy, buff, built, super-strong vegan athletes, including bodybuilders.

Good luck! :-)

I looked at your diet and the one thing that stood out to me was no fresh veg. it seems like you are eating a lot of carbs and processed foods. i eat a high raw diet and it is so easy and convenient. and when i want something cooked it is usually veggies as well. dark leafy greens have a ton of protein in them and it is easier for your body to break it down than a piece of meat. 1 pound of kale has more protein than is daily recommended by the USDA. I also suggest staying away from soy products because soy acts like weak estrogen and can mess with a woman's reproductive system. That is important if you ever want to have children. I always tell people to do their own research but these are my suggestions.