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-   -   One month into eating plant-strong...help me get more protein! (http://www.3fatchicks.com/forum/vegetarian-vegan-faq/274755-one-month-into-eating-plant-strong-help-me-get-more-protein.html)

gymrat05 02-01-2013 12:22 AM

One month into eating plant-strong...help me get more protein!
 
Okay, so I've been plant-strong since January 4th. Besides a couple of tablespoons of Greek yogurt and a little bit of soup with a chicken broth base when I was sick I have been pretty much eating a vegan diet. I feel okay (though huuungry which is probably because my calories are just naturally lower). I've incorporated a lot more veggies into my diet and am even eating ones I don't like/never thought I would like (I didn't eat many veggies at all before. This is big for me. :carrot:). I'm nowhere near perfect, but I'm much better than I was. I ate animal protein at literally every meal until then.

I'm concerned I'm not getting enough protein. I think I'm doing a pretty good job pairing my proteins to make sure they are complete (I'm finishing my degree to become a Registered Dietitian so I know all about complimentary proteins, lol), but grams wise I'm concerned I'm not getting enough... Would anyone be willing to make some suggestions based on a "sample day"? I'd really appreciate it.

Breakfast:

Smoothie:
1 scoop Sunwarrior protein powder
1/2 cup of kale
1 cup almond milk (unsweetened)
3/4 mixed berries (blueberries and raspberries)

OR

1/2 cup cooked oatmeal (rolled oats)
1 medium sized apple
1 cup almond milk (unsweetened)
1tbsp maple syrup
Walnuts (about 10 chopped and sprinkled on top)

Lunch:

1/2 cup cooked lentils
2-3 cups of spinach
1/2 red pepper
1 baby cucumber
1tbsp of balsamic vinegar and olive oil
2tbsp hemp hearts
2-3tbsp dried cranberries

Dinner:

Veggie burger (homemade) containing shredded carrots, broccoli florets, brown rice, beans, chiles, onion, garlic. Sometimes on a bun, sometimes with salad.

OR

Vegetarian chilli with tomatoes, beans, bulgur, red peppers, onion.

And depending on the time of day and what I have for breakfast I might squeeze an afternoon snack in there. If I don't have a protein shake for breakfast I will have a small protein shake for a snack.

amandie 02-01-2013 01:59 AM

Disclaimer: I am not a vegetarian nor a vegan.

I honestly think your sample menu looks good and that you are doing great protein-wise. Don't forget, plants do have protein. Upon googling, I found a top 10 list of protein-packed plants. They are: cauliflower, aspagarus, peanuts, almonds, pumpkin seeds, spinach, broccoli, quinoa, and oatmeal.

HTH!

gymrat05 02-01-2013 02:03 AM

Thanks! I appreciate another pair of eyes (or a few other pairs of eyes!). It's easy to get overwhelmed. So many changes in such a short period of time!

I like quinoa. I don't know why I haven't been eating it more. I must get back to that.

Ilene 02-21-2013 08:35 PM

Your sample food day seems really nice... If you're still hungry just eat more of the protein at your meal along with more veggies, or eat more often... We need a lot less protein than we think. I say if you're feeling good don't worry too much about it.... When I don't have enough protein I know right away and just have more protein usually beans or something.

When I first when plant strong, a year ago January, I was really worried about not having enough protein because I do a lot of weight training... I was so wrong I feel fine with the meals I have, which BTW are very similar to the ones you have.

Pattience 01-06-2014 11:02 PM

For a sustainable future as a vegan, learn continue to develop your beans and lentils repertoire of recipes. There is lots of protein in these beans. They are low fat, filling and if you explore the cuisine well you will find plenty that tasty. I recently learnt from a vegan that its not necessary to pair the beans for whole proteins. when you understand what's involved, it makes sense. Mostly what's missing in any one food is just a part of one protein and you might get that from a vegetable or some other thing you are eating but for the sake of taste and satisfaction these pairings are well worthwhile.

I would start with learning indian recipes.
There are also some great italian and greek bean soups though they usually include meat for flavour but its still possible to make tasty dishes without the meat base flavours.
lean how to make hummus.
mexican frijole. of course the mexicans and south americans have lots of bean dishes.

go to cooking classes if you need a bit of motivation and excitement.
go and try the bean dishes in indian restaurants another restaurants for ideas. Try to analyse the recipes.
learn how to cook iwht spices.
Actually indian bean dishes can be surprisingly simple with only a about three spices but if you don't mind hot food, you can even buy boxes of spice mix.
baked beans on toast is an old favourite of mine too.

All beans and legumes are very healthy and nutritious. Probably one of the best whole foods around.

also includes seeds on your salads or a few nuts. These make your salads really tasty and in order to help you from blowing your diet on nuts putting them in a recipe is a great way to use them.

I think you could easily eat more lentils and beans without blowing your calorie intake. I"d go for a cup a day at least.


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