Post # 1
My husband and I, for many reasons have decided to switch to plant based diet and stop using/consuming animal products.
My husband is a 6ft2, 200lbs athlete, he trains 7 days per week (weight training 5-6 days, cardio 1-2) and plays soccer too. Of course the biggest factor in all he eats is protein amount. We’ve done a ton of research on successful vegan athletes so he is aware it’s possible. Remember 29 years of being told animal protein is a must is hard to shake, he’s accepting of it and excited for the benefits of plant based protein but I can tell his concern in potential lack of it.
So, how can we make sure he is getting enough protein, after a lot of research we’ve come to the conclusion that yes, eating enough nutrient rich vegetables, whole grains, seeds etc will provide adequate protein but is there anyone here who can provide some tips, advice, recipes, links?
Also any tips/advice AT ALL, pantry must haves? Go to easy meals? Fridge/Freezer must haves? What should we avoid? Travelling tips? Links, people to follow, blogs to follow etc is all much appreciated.
Post # 2
- Wedding: August 2019 - City, State
I’m not a vegan, but a friend of mine is allergic to chicken eggs. Instead, she buys Neat Egg from Target (link to Amazon below) that uses chia seeds and garbanzo beans to mimic the chemica properties of eggs for baking. Obv she’s not going to use it to make an omelet, but it helps if you want some vegan chocolate chip cookies (link to dairy-free chips I love also)! 🙂 Good luck, Bee!
Post # 3
Netflix – The Game Changers just came out – watch it if you haven’t! It’s really good, especially for athletes changing their lifestyle.
Can also look up Dr McDougall, he has endless articles and newsletters about all things plant based. Also has a lot of helpful hints on substitutions when cooking.
Biggest advice is to watch the oil intake. It’s very possible to be a “fat vegan” which will negate a lot of the good stuff you’re doing.
Make sure you’re eating a variety of foods, not necessarily at one meal but over the course of the week. Your body will store what it needs and pull it to use it when it needs, so just ensure you’re providing it.
My husband is 6’3″, 207 of solid muscle, just for reference.
Post # 4
We have added vegan protein powder to our smoothies when we are exercising a lot and trying to get more protein, maybe you can look into that.
Then obviously we eat lots of the staples: chickpeas, beans, nuts, tofu, lentils.
Yum! It’s a journey and it does get easier – keep trying new things, new recipes! Good luck!
Post # 5
Lots of athletes are vegan or eat mostly vegan, including Tom Brady, who has a whole plant based diet plan in the TB12 Method (and he also has a vegan, high protein meal subscirption service).
It’s really not hard to eat enough protein as long as you’re eating enough calories, but if you want to have a super high protein diet, there are lots of options — beans, quinoa, lentils, edamame, tofu, seitan, nuts, tons of types of veg “meats”, etc.
Of course, many of the fake meats are super processed and not great health wise, but some do a good job of mimicking the taste of things you might be craving. Even Burger King has an Impossible burger now (vegan without the mayo — and contains basically the same amount of protein and fats as the original whopper), so it is easier than ever to find vegan options wherever you go.
Post # 6
Not vegan, but if he is an athlete look up Bowmar Nutrition’s new vegan protein line.
I use their regular protein powder in my diet (shakes/smoothies) and love it. Its the best protein powder I’ve tasted and the reviews so far on their new vegan line are phenommenal! (not sponsored or affiliated with their company, just a loyal customer)
Protein shakes/smoothies with almond milk, cashew milk and Bowmar’s vegan protein powder would be a great way for you and him to get your protein in. Its a good meal replacement and just a good drink in general. I have had multiple flavors of their products and it tastes so good just with water!
Post # 7
Thank you everyone, some great links here! He’s doing really well so far and I think he’s happy, we’ve invested in vegan protein powder and he’s relaxed on the “fear of carbs” that he’s always had which was a problem starting out but so far so good. He feels better, he trained legs yesterday at the same weight as normal and was able to do more reps, said he felt less lactic acid build up and said his energy levels were way up! For him he’s seeing benefits already so it’s just what he needed!
Post # 8
My go to easy meal includes some type of vegan sausage when my grocery store stocks the good ones. The company YVES makes great ones (20g of protein per sausage ftw!). Tonight we had Yves carmelized onion and kale sausages, roasted peppers, sweet potatoes and rice.
The meat substitutes can be good for you, but you HAVE to read the ingredients, as some can be super high in sodium and can be so processed.
We eat a ton of tofu as well. I marinate my tofu in hot sauce and bake until crispy as a salad topper (soooooo good!)
I also make a chili with lentils instead of beef making it high protein and super healthy.
Post # 9
- Wedding: September 2017 - River Museum & Aquarium
You’ve gotten some good advice. Honestly, I’d say protein is one of the easiest things to make up for in plant-based diets. You should be aware of other gaps in nutrients especially B12 (only found naturally in animal products), iron, zinc, and calcium. I would recommend a good multivitamin if you are not already taking one.
Otherwise, pantry staples should include:
If you want any vegan recipes let me know. I am now a lacto-ovo vegetarian but have been vegan and have vegan friends/family, so I still cook plenty of vegan things.
Post # 10
Chick peas are always in my pantry. I even use them in taco shells, just cook them with some taco seasoning and they are good to go. I make a yummy but light vegan stuffed shells with tofu and nutritional yeast. I advise to steer away from a lot of manufactured stuff and eat real food. When I started as a vegan I didn’t buy the fake cheese or frozen veggie burgers and I felt very healthy and lean. Then years later I got excited about daiya and kite hill and beyond meat and the weight packed on! Oh she glows was my go to for recipes back then, her recipes circa 2010 are still in my repertoire.
Post # 11
edamame is great for a complete plaint based protein. We buy bags of it frozen and roast it with diced cherry tomatoes and a little olive oil and garlic salt.
Tofu can be good if you cook it right. Tempeh bacon BLTS are awesome.
Post # 12
Another good one to watch is “How Not to Die” by Dr. Michael Gregor. It’s on Amazon Prime. He also has a book by the same name that is a great read.
Post # 13
Awesome, thank you so much ladies, lots of great advice here. We visited a Vegan Asian restaurant across the road from our apartment and had the best meal we’ve had in a long time! Curried tofu, lots of greens, rice, coconut cake for desert it was awesome so that’ll be our comfort food on Fridays. I think we are getting into the swing of it! My go to easy dish before was cooking rice in broth with chicken and vegetables until the rice soaked up the broth and I did that last night but obviously without the chicken and packed it with beans, chickpeas and vegetables and it was even better than before, super tasty.
Hubby is feeling great, I feel almost empty, but in a good way! Less bloated, I am waking up hungry with a very flat tummy, I am craving vegetables too and it has only been 10 days, I am excited for our progress moving forward.
Post # 14
My husband and I are both long time vegans. I run daily, do yoga, and work a pretty physically demanding job. We eat a lot of tofu, tempeh and beans and my last blood draw came back perfect. I don’t use protein powder at all.
My husband lifts weights 6x weekly and trains for his job (police officer) and also has no issues with protein intake without including protein supplementation. Just look up “high protein veggies and legumes”
Post # 15
Oh, forgot to mention:
A good guide is Dr. Gregor’s “Daily Dozen” app. It’s on iTunes and android. It’s a minimum servings guide for daily food. Maybe something to look at and see how well rounded your diet is.