Hello, long-time chubby vegan here. My problem foods are carbs, like bread and pasta, and most potato-based and rice-containing foods! I'm slowly lessening the carb and trying to add protein. But aside from soy products and beans, there's not much out there for vegan protein... I found pumpkin seeds, but they're not exactly delicious and have like 670 calories per 100g. @_@; Any suggestions?!
Well everything has protein in it if it isn't processed. Quinoa, amaranth, beans, etc. I'd recommend staying away from processed carbs and look into low GI foods.
The question is how low carb we're talking. If it's bodybuilder-levels of low-carb -- yeah, that's impossible. I'm no vegan these days, as I'm still trying to detox from refined carbs, but my current diet is "as few animal products as possible," which ends up being 3 oz of egg whites or grilled chicken a day, I struggle to meet 25% calories from protein as it is, at ~1250 kcal/day.
But if you're willing to be around 20% protein, you can do it. Definitely look into a mix of beans, whole grains (quinoa and barley are favorites), and 'fake meats' -- I LOVE Boca products for being high in protein, low in calories, and extremely filling.
Most importantly, instead of thinking of your diet as "things I don't eat" -- vegan because you don't eat animal products -- think of it as what you do eat: plants. Fill your plate with high-protein, high-fiber, medium-carb dark veggies like broccoli, spinach, and kale. Complement them with denser foods like squash, chickpeas, and lentils. Fall in love with these foods -- delicious, flavorful whole vegetables -- and you'll remember why you love being vegan.
Last edited by lackadaisy; 02-13-2011 at 08:13 PM.
Hello, long-time chubby vegan here. My problem foods are carbs, like bread and pasta, and most potato-based and rice-containing foods! I'm slowly lessening the carb and trying to add protein. But aside from soy products and beans, there's not much out there for vegan protein... I found pumpkin seeds, but they're not exactly delicious and have like 670 calories per 100g. @_@; Any suggestions?!
How about seitan ?
You can make yourself . It's easy dan high in protein.
I know your feeling...And for pasta try Dreamfields only 5 gr of carb per portion. PM me if you want seitan recipe
But aside from soy products and beans, there's not much out there for vegan protein...
But that's not just two foods, that's two types of food, meaning tons of possibility. Silken tofu shakes, tofu sushi, tofu stir fry, scrambled tofu, Thai-style tofu curry, barbequed tempeh, tempeh sandwiches, etc etc. Beans- vegan chili, lentil soup, Mexican-style black beans or low-fat homemade refried beans, Indian-style daal (lentils), or channa masala, hummus.... the list goes on!
There are a TON of things you can do with these two types of foods. I'm not vegan but when I was briefly my protein definitely centered a lot around beans and soy. With a little creativity you can use these extensively for a lot of varied tasty meals
That said, to answer your question about other sources of protein- definitely peanut butter, nuts of all sorts and cooked in all ways, and coconut milk were three that I used to use a lot during my vegan meals.
Failed to mention that I've been vegetarian for 11 years and this is based off my own experience creating meals focusing on soy and beans, not just an assumption about it. (Just had to add a little credibility to my post )
EDIT: Sorry, I realize you are looking for low carb options and beans are not that! Scratch that advice
But that's not just two foods, that's two types of food, meaning tons of possibility. Silken tofu shakes, tofu sushi, tofu stir fry, scrambled tofu, Thai-style tofu curry, barbequed tempeh, tempeh sandwiches, etc etc. Beans- vegan chili, lentil soup, Mexican-style black beans or low-fat homemade refried beans, Indian-style daal (lentils), or channa masala, hummus.... the list goes on!
There are a TON of things you can do with these two types of foods. I'm not vegan but when I was briefly my protein definitely centered a lot around beans and soy. With a little creativity you can use these extensively for a lot of varied tasty meals
That said, to answer your question about other sources of protein- definitely peanut butter, nuts of all sorts and cooked in all ways, and coconut milk were three that I used to use a lot during my vegan meals.
Indiblue...
You're right as a vegan or vegetarian we have tons of protein.
For me..I just try to cook every day and make healthy meal..I mean less sugar, a bit low card and trying not to fry my food ( my bad is love, love, love fried food..I can make delicious fried food..... sigh )
I don't find getting protein all that difficult as a vegan - if I may make a small suggestion it would be to focus less on the protein part, and more on trying to limit your refined carbohydrates. No matter what type of diet I would have I know that I become the famished beast of nom if I eat too much potato and pasta.
I followed a semi-low carb diet as a vegetarian years ago. In addition to my veggie-centric meals, I would mainly supplement with tofu, seitan, quorn, and boca products. It was difficult in the long term, but only because I like to eat at least a moderate amount of carbs.
i follow a low carb vegan diet (now that i know what white carbs do to me). i eat brown rice w/ whole grains on occaision, and alot of sprouted grain products (google sprouted grain bread, the company is called food for life). (for bread and pasta). Some days i eat no white flour. i don't think there are anything wrong with whole grain carbs. i don't get bingey or feel myself reacting after i eat them. -fm
You might want to check out two vegan atheletes who have written recent nutrition/diet/healthy lifestyle books.
Brendan Brazier - world class runner/triathlete and the inventor of Vega (vegan soy free protein powder made from hemp/pea/brown rice protein). he recently wrote a book called, "The Thrive Diet"
Robert Cheeke - Veganbodybuilder who runs www.veganbodybuilding.com and just wrote a book about the subject. On his forum he posts many of his daily meal plans with calories/grams of protein. He makes it seem pretty easy to get protein as a competitive vegan body builder.
I've considered doing the high protein/low carb thing as a vegan, but it just seems too hard to do!
If the carbs that you eat are whole grains, beans, vegetables, and fruits, there shouldn't be a problem. It's the processed and simple carbs that'll get you!
Low carb, high protein vegan??
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