Hey guys, going vegan May 1st and I want to plan my diet out right so that I don't end up with deficiencies. I'm around an estimated 2900 calories for weight loss, and I could use the help of an experienced diet planner to help me pick out what I can start with to make sure I end up with enough protein (important for me as I'm looking to protect my LBM.. need about ~180g protein)
I have put a lot of work into making excel spread sheets with the most common grains, veggies, and fruits and sorted them by their protein purity (calories per gram of protein) and content (g of protein) so it's not like I haven't put in any effort.. I know the good foods I should eat, but don't know if it will be all too feasible to get 180g of protein w/out a vegan protein supplement. I would rather stay away from a lot of soy products (1-3 times per week max)
I can't tell you what out of the more specific grains that I will have access to because I have yet to visit the Whole Foods and look in the bulk section (Currently out of the country, will be my first time going to whole foods when I get back)... but I'd like to include a lot of different ones...
Is hitting my ~180g of protein going to be difficult without supplementation? Like I said, I know the foods I should be eating (i'm not brand new to eating healthy), but I'm just coming up with a blank because I have never dealt with a meatless diet, let alone a vegan diet!
Any help would be VERY MUCH SO appreciated, but even more specific help like 1 on 1 contact via PM or email to plain meals and stuff would be just so much better. I don't really have anything tangible to offer besides my gratitude, but I promise that's worth a lot