Vegan and consistently low on calories

peachyxoxoxo
peachyxoxoxo Posts: 1,178 Member
edited December 2024 in Food and Nutrition
In the past my problem has been over-eating so now I find it funny I'm having trouble with eating too little. Haha. Before I switched to veganism I snacked on Greek yogurt and cottage cheese very often. I'm having trouble thinking of some high protein vegan snacks. I like coconut milk yogurt but its very low in protein. I already eat a decent amount of nuts and nut butter. For lunch and dinner I often eat tempeh, tofu, and veggie burgers. I do have protein powder but don't like it in many things besides smoothies (and I don't like smoothies much haha). I really don't like having to resort to protein bars but I'm trying to find good on the go options. Anyone have ideas? Thanks! :)
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Replies

  • _TastySnoBalls_
    _TastySnoBalls_ Posts: 1,298 Member
    Are you specifically looking for high protein snacks? or just to add calories?
  • nehushtan
    nehushtan Posts: 566 Member
    Try adding some fats. Cooking with more oil, for example. Or eat some peanut butter.
  • _VoV
    _VoV Posts: 1,494 Member
    Bean or pea soups
    Soy yogurt with fruit
    Hummus with cut up veggies
    Roasted chickpeas
    Bean and veggie salads
    Marinated tofu
    Pistachio nuts
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    I would rather snack on something higher in protein since my carbohydrate intake is already pretty high. Right now I snack on cereal and fruit more than anything else.
  • Melanie_RS
    Melanie_RS Posts: 417 Member
    BEANS AND CHICK PEAS!!! you can't go wrong...they add protein and calories! black beans, cannelli beans, lentils, pinto beans...so many wonderful choices!
  • julieh391
    julieh391 Posts: 683 Member
    Beans and hummus
  • ChelleDJM
    ChelleDJM Posts: 161
    I would get protein in at meals and not worry about it too much in snacks. In the morning, you could do a bagel with PB. That would be higher in calories and protein in both the bagel and the nut butter. Lentils, beans, quinoa, bulgar....have those at meals to up the protein and calories.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    BEANS AND CHICK PEAS!!! you can't go wrong...they add protein and calories! black beans, cannelli beans, lentils, pinto beans...so many wonderful choices!

    I love beans, I put them on salads quite often. Do you eat them plain for a snack or use them in a recipe?
  • tajmel
    tajmel Posts: 401 Member
    Chickpea everything is amazing. You can season them up and roast them for a crunchy snack (eat soy nuts out of hand in a similar way), make falafel from them (you can bake up a huge batch and use in sandwiches all week), make hummus, mash with avocado as a sandwich salad (like tuna), put them on salads, or just add a little oil and seasonings to them and eat as is. Lentils are another really good option (soup, lentil loaf, lentils and rice), as is edamame (salads, stir frys, snacks as-is), and tofu. It's not difficult at all to get more-than adequate protein while vegan. I do know a lot of vegan athletes who consistently supplement with powder, but it's not necessary unless you're bulking IMO.
  • SomeoneSomeplace
    SomeoneSomeplace Posts: 1,094 Member
    Tribe Hummus is vegan! It's great with some baby carrots and it's loaded with protein. Eat as much of it as you want because it's super healthy. I love it with some baby carrots and red pepper strips...

    Also chickpeas, black beans, lentils, potatoes, corn, AVACADO! (in caps b/c its perfect for what you're looking for/it's delicious, quiona.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    I would get protein in at meals and not worry about it too much in snacks. In the morning, you could do a bagel with PB. That would be higher in calories and protein in both the bagel and the nut butter. Lentils, beans, quinoa, bulgar....have those at meals to up the protein and calories.

    I usually have oatmeal with almond butter for breakfast :) so good. I always forget how much I like lentils and quinoa though, gotta start incorporating those more often.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Are your reasons for veganism ethical? If not, consider reintroducing some of the dairy products you enjoy that can provide what you're lacking.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Also more suggestions for snacks would be great! I'm going to be living in my sorority house in the fall so unfortunately my meals are gonna be whatever the chef cooks (although I will give him some input about what I can eat and what I like).
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Are your reasons for veganism ethical? If not, consider reintroducing some of the dairy products you enjoy that can provide what you're lacking.

    Yes, it's for ethical reasons. I will eat eggs from a local farm but that's it.
  • suziecue66
    suziecue66 Posts: 1,312 Member
    In the past my problem has been over-eating so now I find it funny I'm having trouble with eating too little. Haha. Before I switched to veganism I snacked on Greek yogurt and cottage cheese very often. I'm having trouble thinking of some high protein vegan snacks. I like coconut milk yogurt but its very low in protein. I already eat a decent amount of nuts and nut butter. For lunch and dinner I often eat tempeh, tofu, and veggie burgers. I do have protein powder but don't like it in many things besides smoothies (and I don't like smoothies much haha). I really don't like having to resort to protein bars but I'm trying to find good on the go options. Anyone have ideas? Thanks! :)

    You're studying to be a registered dietician so you know the importance of eating your allotted calories particularly on a vegan diet.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Are your reasons for veganism ethical? If not, consider reintroducing some of the dairy products you enjoy that can provide what you're lacking.

    Yes, it's for ethical reasons. I will eat eggs from a local farm but that's it.
    Eggs would be a fantastic addition then, if you find yourself low on protein and calories generally. Become the local farmer's favourite customer.
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Are your reasons for veganism ethical? If not, consider reintroducing some of the dairy products you enjoy that can provide what you're lacking.

    Yes, it's for ethical reasons. I will eat eggs from a local farm but that's it.

    Its a bit funny - you're vegan but will eat eggs!
  • _TastySnoBalls_
    _TastySnoBalls_ Posts: 1,298 Member
    I'm vegan and my carbs are high too. But it doesn't bother me. I'll see if it affects my fitness goals and adjust accordingly.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Hey suziecue66 chill out! You mad? I asked for suggestions because I am having trouble eating enough and I know that's important lol. No need to be snarky.
  • Ocarina
    Ocarina Posts: 1,550 Member
    Probably just trolling...... lol.


    I think that quinoa is AWESOME. Avacado! Beans... I make a ton of meals w/ beans. A lot of salads & soups.

    There is also almond yoghurt which is high in protein. I try to avoid soy. Peanut butter/almond butter are a great snack.

    Any nuts in general snacked on are high calorie.

    I can have a hard time eating enough as well.
  • nwebb822_cancel
    nwebb822_cancel Posts: 69 Member
    A very easy meal is canned beans (cooked and seasoned with onion and/or garlic powder) and served over potaotes (boiled or mashed). You can top it with salsa and/or avocado. Have a salad with it or cut up veggies and dip. This meal would take about 20 minutes max to prepare. You can also replace the potatoes with precooked brown rice or throw the beans into a whole wheat tortilla. You can roast chickpeas in the oven for a snack and toss with various spices (curry, chili powder, cumin, or italian seasonings).
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Probably just trolling...... lol.


    I think that quinoa is AWESOME. Avacado! Beans... I make a ton of meals w/ beans. A lot of salads & soups.

    There is also almond yoghurt which is high in protein. I try to avoid soy. Peanut butter/almond butter are a great snack.

    Any nuts in general snacked on are high calorie.

    I can have a hard time eating enough as well.

    Where do you find almond yogurt? I've never seen that in my stores. I'd love to try it though.
  • jenzsd
    jenzsd Posts: 16 Member
    Kale chips would be a good snack, but like others said, I wouldn't worry about protein in your snacks and if you're already eating nuts to get some in, this is fine. Take care of your protein in meals since you can get much from beans, whole grains, and veggies.
  • _VoV
    _VoV Posts: 1,494 Member
    Oh, another suggestion that is super easy:

    Kashi GoLean cereal--13 grams of protein in a cup and only 140 calories. Great with your favorite non-dairy milk.
  • ItsPheebs
    ItsPheebs Posts: 127 Member
    Hey suziecue66 chill out! You mad? I asked for suggestions because I am having trouble eating enough and I know that's important lol. No need to be snarky.

    Ha!

    I had the same problem when I went vegan. I'm not a fan of protein shakes either, but I drink Vega Performance Protein with a scoop of rice protein ... that gives me a huge boost of protein. It tastes good, mixes well with water (I use a blender bottle) -- better with a little soy or almond milk, and it's better than bars.

    It's hard with only snacks to add in meals ... but avocados, bananas, Builder Bars in a pinch.
  • peachyxoxoxo
    peachyxoxoxo Posts: 1,178 Member
    Oh man I've been wanting to try Vega so bad but it's so expensive! Have you found a good price anywhere?
  • suziecue66
    suziecue66 Posts: 1,312 Member
    Hey suziecue66 chill out! You mad? I asked for suggestions because I am having trouble eating enough and I know that's important lol. No need to be snarky.

    Sorry for being snarky.
  • VeganDoc
    VeganDoc Posts: 18 Member
    One of my favorite high protein vegan snacks is a yummy shake made with a cup of light vanilla soy milk, a tablespoon of vegan cocoa powder, stevia to taste, and a few ice cubes. I usually add a dash of pure vanilla extract. All flavor, no guilt! :-)
  • rosarenee1
    rosarenee1 Posts: 271 Member
    I experimented with a vegan diet (oh how amazing I felt!!) and snacked on whole almonds and other nuts often! Good high calories!

    My other favorite was a sundried tomato and avocado "sammy"..it seems like such a perfect combo. You could easily just put it on top of one piece of your chosen bread/bagel/etc.
  • rosarenee1
    rosarenee1 Posts: 271 Member
    BEANS AND CHICK PEAS!!! you can't go wrong...they add protein and calories! black beans, cannelli beans, lentils, pinto beans...so many wonderful choices!

    I agree with this also! Sometimes I get a large batch of black bean/corn/tomato quinoa salad and will get 1/2 c serving for a snack. Also, have you heard of farro? You could make a farro salad and eat a little bit for a snack as well.
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