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"Do you get enough protein?" Is sort of the quintessential annoying question vegetarians get... But since starting this new program (mean week 4 day 2) this morning) I want to make sure I'm getting enough.

 

I always have a boiled egg with my post run oatmeal. Then I eat other types of proteins for lunch & dinner.

 

If anyone has any meal plans or suggestions I'd be grateful.

 

Thank you!!!

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Hi. I'm vegetarian. 'Have been for over 30 years. I am on week 4, day 1. I try to be sure to incorporate plenty of nuts in my diet, mostly almonds and walnuts. I have to try not to over do though so I don't get too much fat and calories. If you do dairy, Greek yogurt is a good source of protein. Nonfat or lowfat milk hydrates while providing protein as well. Best of luck to you.

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  • 3 weeks later...

I am vegan, and when I made the switch I was a bit nervous about protein too so I downloaded this app called cronometer, it's $3 which sucks but you input the food you've eaten and it tells you how much of your daily nutrition you've eaten, including vitamins, and healthy fats. It makes it much easier to see what you're getting and to see what you need!

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I've been a vegetarian my whole life, AND have a nut allergy, so I've had to get creative with protein. I mix EAS Lean Protein (chocolate flavor) with skim milk, and have it every day for breakfast (available on Amazon). Morningstar also makes really yummy veggie patties that have a good amount of protein. I also make a lot of egg dishes, and throw different ingredients in every now and then to mix it up - goat cheese and bell peppers are my fave.

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New beginnings - I've heard that optimal breathing can help with losing weight - may be something to do with the effect on metabolism. May depend also on how fast you're walking. Fitness walking (7.2km an hour plus) raises your heart rate to help with weight loss ( though of course this depends on your fitness - cardio improves with fitness so the optimal breathing should come with it).

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Protein intake for an average adult is a debatable topic, I am an Indian vegetarian and things that i add on a everyday basis are Lentils or dals including all kind of beans, full fat raw milk or grass fed milk, paneer, nuts and eggs. the best way to cook the beans is to soak in water and pressure cook them that way you will feel less gassy! plenty of ideas on how to cook dal and beans in youtube.. i avoid soy.. most soys in the US market are unfermented which has phytoestrogen which mimics inside the body as estrogen, the best form of soy to have is soy lecithin.

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I have been began for about a year now, vegetarian for about four years before that. I'm living on an island for the summer and I eat about two meals a day. Cutting out drinking and coffee too. Things are expensive here and I'm looking to get back into running and also improve my health. I'm looking for simple ways to do this. I was wondering if eating a majority of fruit in my diet now is a good thing? I'm worried about the sugar intake. I eat a lot of bananas and oranges. I'm not getting enough vegetables all the time. Are there ways in which I could eat simple but balanced? Any tips, especially since I'll be expending more energy running? Any tips to keep energy levels up and keep myself healthy? Thanks!

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I have been for a bit over three years. I eat moderetly healthy but recently have low iron. I am active but need to still lose a good 30 to 40 lbs. I eat lots of veggies fruits and beans and nuts. I do eat eggs and have been working hard to get my iron uo naturally and lose the weight. Happy to have started C210k this morning. Hoping to do a race this summer?

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It is easy for a vegan diet to meet recommendations for protein, as long as calorie intake is adequate. Strict protein combining is not necessary; it is more important to eat a varied diet throughout the day.

I am also a vegetarian and protein recommendation for male vegan is 63 grams.

 

My sample menus showing how easy it is to meet my protein needs:

Breakfast:   

1 cup Oatmeal    
1 cup Soy Milk    
1 medium Bagel    

Lunch:   

 2 slices Whole Wheat Bread    
 1 cup Vegetarian Baked Beans    

Dinner:   

5 oz firm Tofu    
1 cup cooked Broccoli 
1 cup cooked Brown Rice   
2 Tbsp Almonds   

Snack:   

2 Tbsp Peanut Butter  

6 Crackers   
TOTAL =   77 grams

 

When ever I am fail to take protine on daily bases as much as required for me I will also take HGH Supplements for extra boost. Thanks :-)
 

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