I know many vegan and vegetarians are tired of hearing where do you get your protein. I am not going to ask this question. I eat a vegan diet and that is why I am in this group. I have been having trouble incorporating enough protein in my diet lately. I would like to ask this group for examples of your meal pleans. The rule of thumb is that you need 0.8 grams of protein for every kilogram you weigh. I need about 43 to 44 grams of protein per day. It you are very athletic meaning you work out more than an hour a day on average, you need a little more protein. I started keeping a spreadsheet last week of what I ate in column A, the number of calories in column B, the grams of carb in column C, the grams of fat in column D, and the grams of protein in column E. I have discovered that I am eating about half the grams of protein per day that I should be eating. I have been eating a bowl of oatmeal with half a banana in the morning, a starchy snack or carrots mid morning,a salad with tofu cooked up like taco meat at lunch, a peach in the afternoon, and celery with unsalted raw almond butter in the evening. I am usually most hungry the 1st half of the day and not very hungry the 2nd half. It looks like I should replace my oatmeal with a breakfast burrito of beans and seitan, toast with peanut butter and banana or somehow incorporate more protein exchanges in my breakfast and throughout the day. I am thinking about having a small or half of a low carb protein bar as one of my snacks. Protein bars are processed and I prefer non-processed pre-packaged food. I do not really care for putting nut butter in my oatmeal. My other concern is that I already eat almond butter at night. I do not want to have too many high fat protein exchanges. Do any of you pay attention to how many grams of protein you eat? If you are a vegan who is succesful at normally hitting the number of grams of protein you should eat in one day, would you please post some typical meal plans you have for those of us who aren't?
Hello Sarah. Its so refreshing to see a post in this Discussion Group. Question . . . Are you type one or type two? (Curious for my own reasons - we are vegan and my 4 year old son is type one.) In regard to protien choices, we will sometimes make a vegan raw muesli out of raw oatmeal banana and any other fruit that we have around the house but we always make sure to add chia, sesame, sunflower, and flax seeds (ground in a coffee grinder). They are a great source of protein and I have heard wonderful things about the effects of chia and diabetes. We are also in love with the Field Roast Vegan hot dogs - wonderful substitue for the reg. hot dogs. We eat beans a lot. Mainly in chili and also will use beans instead of meat in tacos we make - we use the carb balance tortillas to keep the carbs down. Oh and my son takes a vegan protien powder made from peas - in one scoop it has over 12 grams of protien. Just a few ideas, hopefully they are helpful.
I am a type 1. I have some Chia seeds that were given to me at a vegetarian meetup but have not tried them yet. I never thought about making my own muesli. I also have an extra coffee grinder I use for grinding up ingredients and I like field roast products as well. Sounds like we have a lot in common. I buy low carb wrap bread made from oat flour at Whole Foods. It is lower in carbs because it is almost as thin as rice paper. Wrap sandwiches with seiten are always good. I have the pea powder but I don't like it that much. I have the Bodacious Berry flavor by Vega.
May I also suggest some nutritional yeast? It is low in carbohydrates, high in protein, low in fat, and has impressive vitamin and mineral content.
I am aware of noosh. I was asking that those who are succesful at getting enough protein post examples of their day's typical meal plans. I have been vegetarian/vegan for a long time so I am knowledgable on vegan proteins. O am having a tough time putting together daily meal plans with enough protein. what do those vegans getting enough protein havee in their ordinary breakfast, snacks, lunch and dinner.
I've been vegan for many years, but I am a "lazy vegan"... I've never paid much attention to things like protein content of my meals. I find that tryting to incorporate nuts, seeds, tofu, or other fortified foods seems to provide enough protein that my endo has never flagged it as a problem on my blood work...
Do you find that you regularly have trouble hitting your recommended protein grams per day?
Great request, Sarah. I could use such a menu. I eat protein-filled foods, but still have a low protein count.
For the mornings I eat the same as you but put about two teaspoons of peanut butter mized with the oatmeal I thought it was crazy at first but it resulted very delicious. I tried to reach for peanut butter that is not heavily processed or has to much sugar. For snacks from time to time I eat almond greek yogurt mixed with flaxed seeds or chia seeds. I only see this as one of a kind special treat because vegan greek yogurt is expensive where I live!
As for protein bars I eat the Quest Bars which have loads of protein and fiber and aren't heavily processed.
Have you ever tried Coconut Yogurt - the unsweetened kind has very low sugar and is still quite delicious:)
I have but the grams of protein in So Delicious coconut milk yogurt is only 1 gram per serving. That is the kind I used to get before I checked the protein content. I just get it once in awhile now.
I eat a couple of tablespoons of peanut butter every afternoon with a sliced apple. I do not do dairy but will have to look for the Quest bars. I have sprouted chia seeds and added them to a little juice. Influence of Mama Chia products. Kombucha with sprouted Chia seeds is usually in my fridge as well. Thanks for the tip. I am glad this topic is getting active again.