baxt1412 Posted April 19, 2012 Share Posted April 19, 2012 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 Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 19, 2012 Share Posted April 19, 2012 You could do this easy! I can help! You have acccess to whole foods right?? Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 19, 2012 Share Posted April 19, 2012 Here's a sample diet for you that I made on myfitnesspal. It wont paste as a neat graph, pm me and i can email it to you. A bti high in fat but you could tweak it. Totals 2,829 - cals 294 - carbs 115 - fat 181 - protein 60 - fiber 1,438 - sodium Your Food Diary For: Prev Friday March 23, 2012 Next Meal 1 - 9am Calories Carbs Fat Protein Fiber Sodium Silk - Unsweetened Organic Soymilk (Canada), 0.5 cup 40 2 2 4 1 50 Bananas - Raw, 1 medium (7" to 7-7/8" long) 105 27 0 1 3 1 Generic - Oats Steel Cut, 0.75 cup DRY 450 81 8 15 12 0 Add FoodQuick Tools 595 110 10 20 16 51 Meal 2 - 11 am Walnut Pieces - Walnuts, 2 Tbsp 183 4 18 4 2 1 Generic - Whole Wheat Cous Cous, 0.33 cup dry 200 40 1 8 4 0 Add FoodQuick Tools 383 44 19 12 6 1 Meal 3 - 1:30pm Goya - Chick Peas (Garbanzos), 1 cup 200 40 4 12 14 720 Spinach - Raw, 1 cup 7 1 0 1 1 24 Add FoodQuick Tools 207 41 4 13 15 744 Meal 4 - 4pm Generic - Broccoli (Boiled and Drained W/O Salt), 1 Cup 30 4 0 2 2 20 Rice - Brown, long-grain, cooked, 0.5 cup 108 22 1 3 2 5 Lima beans - Large, cooked, boiled, with salt, 1 cup 216 39 1 15 13 447 Add FoodQuick Tools 354 65 2 20 17 472 Meal 5 - 7pm Nasoya - Firm Tofu, 0.5 container (1400 gs ea.) 1,040 16 64 104 0 120 Brussels sprouts - Cooked, boiled, drained, without salt, 8 sprout 60 12 1 4 4 35 Add FoodQuick Tools 1,100 28 65 108 4 155 Meal 6 - 9:30pm Maple Grove Farms - All Natural Creamy Peanut Butter, 2 tbsp 190 6 15 8 2 15 Add FoodQuick Tools 190 6 15 8 2 15 Totals 2,829 294 115 181 60 1,438 Your Daily Goal 1,230 169 41 46 14 2,500 Remaining -1,599 -125 -74 -135 -46 1,062 Calories Carbs Fat Protein Fiber Sodium Link to comment Share on other sites More sharing options...
baxt1412 Posted April 19, 2012 Author Share Posted April 19, 2012 wow i've never heard of that website... i am going to check it out and yeah my email is [email protected] easier if you just copy and paste it lol you're a life saver!!! lol Link to comment Share on other sites More sharing options...
baxt1412 Posted April 19, 2012 Author Share Posted April 19, 2012 just saw the tofu there, that's like 20% of my daily fat... i can easily switch that out for other stuff throughout the day to solve the high fat issue. i'll be including more lentils and beans, maybe some TVP, some wheat gluten, soy nuts maybe... we'll see but that looks SO DOABLE!! not much fruit, but again i can solve that. thanks a ton Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 19, 2012 Share Posted April 19, 2012 Yes youll cut out fat but you will also cut out protein significantly but you get the idea of how you can easily figure this out! its easy being vegan and getting protein, stupid stereotypes! Link to comment Share on other sites More sharing options...
baxt1412 Posted April 20, 2012 Author Share Posted April 20, 2012 i'm going to go out on a limb and say that i'd probably be fine if i couldn't hit that 180 number right? get a variety of foods so i have a complete amino acid profile and meet my calories and everything will more or less fall in place? it's not like my body has a magic number where once i hit 180 it's like okay now i'll start working... ^^idk just me thinking lol. I plan on replacing the tofu with some fruit throughout the day (2 more servings is somewhere around 400 calories give or take depending on sugar content and how much i eat), and probably up the brussels sprouts or something equivalent, up the cous cous a bit, and add a serving of lentils or something. i figure about 300-400 from fruitcan double the brussels sprouts or some veggie equivalent ~100 caloriesdo 1.5x the couscous 100 caloriesserving of lentils ~300 might add in a bit more good fat like half an avocado or something to get my fats up there a bit more.... like i said, thanks so much.... you made it seem so easy lol.. idk why i was at a stand still, idk why i didn't just TRY to start piecing stuff together lol. thanks alot Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted April 20, 2012 Share Posted April 20, 2012 It depends how much you weigh and what your exercise is like, but yes you could probably go lower unless you are a bodybuilder or power lifter. And you can have so much fun with this. Im jealous cause im on a diet i only get 1565 cals a day and it has to be mostly protein....but you have freedom dude! enjoy it! other ideas are sweet potatoes, black beans, red beans, asparagus, almonds, pecans, olive oil, i can prolly think of others if u give me more time. Link to comment Share on other sites More sharing options...
baxt1412 Posted April 20, 2012 Author Share Posted April 20, 2012 i think i've got most of my chocies down... i spent hours going through online resources of foods and then sorting them by how much protein they have per calorie and stuff... so i've got down the most pure protein sources too, it's just unfortunate that most of them are like spinach and watercress that iwould have to eat like pounds and pounds just to get an actual decent amount of protein lol Top 5 Grains: (Calories / Protein / Calories per gram of Protein) (obviously ideal would be 4 calories per gram of protein because that is 100% pure) Vital wheat gluten 370 75 4.9Oat bran 40 3 13.3Wheat bran 216 16 13.5Rye 335 15 22.3Kamut 146 6 24.3 Top 5 Veggies: Watercress 11 2 5.5Alfalfa Seeds 23 4 5.75Spinach 29 4 7.25Mustard Greens 15 2 7.5Broccoli Raab 33 4 8.25 Top 5 Fruits: Lemon~ 29 1 29Lime~ 30 1 30Watermelon 30 1 30Strawberry 32 1 32Cantaloupe 34 1 34 Those were all in 100g servings and obviously your products may vary a bit but if anyone is interested I can send you the spreadsheet cheers Link to comment Share on other sites More sharing options...
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