Fallen_Horse Posted March 11, 2010 Share Posted March 11, 2010 ...how is it possible to get 150g protein on a 2000kcal vegan diet? I have been trying to cut lately and keeping my protein up is proving to be near impossible! Most days I hit ~100g, and I feel like it's just not enough. I would ideally like to be at least 30p/50c/20f, as this seems to be a good balance for a cut. Is there anybody here at a similar kcal intake and a high protein intake? Link to comment Share on other sites More sharing options...
Vegan Joe Posted March 11, 2010 Share Posted March 11, 2010 Lots of protein powder mixed with water? Link to comment Share on other sites More sharing options...
beforewisdom Posted March 11, 2010 Share Posted March 11, 2010 ...how is it possible to get 150g protein on a 2000kcal vegan diet? I have been trying to cut lately and keeping my protein up is proving to be near impossible! Most days I hit ~100g, and I feel like it's just not enough. I would ideally like to be at least 30p/50c/20f, as this seems to be a good balance for a cut. Is there anybody here at a similar kcal intake and a high protein intake? My meals most of the time are made up a whole grain and a legume ( about 1 cup each, cooked ) with some produce. I've easily gotten about 90 grams on 1500 calories a day, with either one meal having a soy or gluten protein source replacing the legumes or adding a protein drink to the meal ( once a day ).. I think you could hit 150g with 500 more calories to spend. Have another serving of soy, gluten or another protein drink. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted March 11, 2010 Author Share Posted March 11, 2010 So I guess this would mean cutting out pretty much all grains and fruits? Link to comment Share on other sites More sharing options...
xjohanx Posted March 11, 2010 Share Posted March 11, 2010 I'm not sure how this can even be a problem if you're not crazy strict about the sticking 100% with whole foods (not a bad thing, just didn't think you were). I did this in 2 minutes (Swedish nutritiondata sort of so it's translated) 60 grams of TVP150 grams of chickpeas150 grams of lentils75 grams of brown rice75 grams of oats (everyone loves those)(all those are dry weight)20 grams of rice protein concentrate20 grams of almonds This gives you 1921.5kcal, 140,8 grams of protein. The macro comp is 31P, 55C, 14F. I left out around 9 grams of protein but when you add about a pound of veggies to your diet you're up to just a wee bit over 2000 and you will have 150 grams of protein. Grains and nuts are somewhat equally when it comes to energy% from protein so if you want to go higher in fat just switch some grains for nuts/seeds. Grains are just examples and can of course be switched, most of them are equal in most aspects, rice is a little lower in protein and oats are a bit higher in fat than normal. The TVP I use is a bit special because it's both carb free and fat free and contains 64 grams of protein per 100. I hope this gives you some ideas at least. Link to comment Share on other sites More sharing options...
xjohanx Posted March 11, 2010 Share Posted March 11, 2010 Oh and a nice thing about the diet is that if you choose at least 150 grams of either spinach or kale and something more with a bit of vitamin A for your veggies you will reach the RDI for every vitamin and mineral (in Sweden selenium will be a bit low due to the oats but for you americans it should be all good). Link to comment Share on other sites More sharing options...
cubby2112 Posted March 11, 2010 Share Posted March 11, 2010 Not to knock it off-topic, but where do you get your TVP, Johan? Or what brand is it? All the TVP here (that I have found) is processed with gas that only removes fat. Link to comment Share on other sites More sharing options...
xjohanx Posted March 11, 2010 Share Posted March 11, 2010 It's only sold in two stores in Sweden. Astrid och aporna (where I used to work) and Goodstore. They import it and distribute it themselves through their company Goodtrade. I love it Link to comment Share on other sites More sharing options...
beforewisdom Posted March 13, 2010 Share Posted March 13, 2010 So I guess this would mean cutting out pretty much all grains and fruits? Not at all. In my post I wrote that I got about 90 grams of protein a day eating meals that were mostly legumes and whole grains. I also ate fruit and vegetables. With 500 more calories to spend you can pump a lot of protein in your diet. If you are smart some of that will include whole grains, gluten and or a protein drink made from grains so that you get an even better mix of amino acids. Link to comment Share on other sites More sharing options...
NicTVG Posted March 14, 2010 Share Posted March 14, 2010 i've been supplementing with pure advantage pea protein for almost two years. 125 cal/25g protein would be curious if anyone had opinions of the quality of the protein as i never considered peas to be high protein . Link to comment Share on other sites More sharing options...
xjohanx Posted March 14, 2010 Share Posted March 14, 2010 I'm not sure what that has to do with this topic. Also there is a great search function on this forum http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=6&t=8869 Link to comment Share on other sites More sharing options...
NicTVG Posted March 15, 2010 Share Posted March 15, 2010 I'm not sure what that has to do with this topic. Also there is a great search function on this forum http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=6&t=8869 he asked how to do a 30p/50c/20f on a vegan diet. supplementing with pea protein (25p,4c,1f) is how i achieve that ratio. im not an authority, so i didn't want to recommend it without having researched thoroughly myself... which is why i added the line about not knowing the quality of it as a protein source. and yes i will search first next time. although so far most of the 24 pages for "pea" are about taste or recipes. i did see two posts by you that it is slow/low absorption. Link to comment Share on other sites More sharing options...
cubby2112 Posted March 15, 2010 Share Posted March 15, 2010 I'm not sure what that has to do with this topic. Also there is a great search function on this forum http://www.veganbodybuilding.com/phpBB2/viewtopic.php?f=6&t=8869 he asked how to do a 30p/50c/20f on a vegan diet. supplementing with pea protein (25p,4c,1f) is how i achieve that ratio. im not an authority, so i didn't want to recommend it without having researched thoroughly myself... which is why i added the line about not knowing the quality of it as a protein source. and yes i will search first next time. although so far most of the 24 pages for "pea" are about taste or recipes. i did see two posts by you that it is slow/low absorption. viewtopic.php?f=6&t=8869 If you look there, it shows you the ratio of leucine to isoleucine and valine, the BCAAs, of various powders. And if you look further down, you will see that Gemma pea protein from True Protein ranks above 100 for its amino acid score. Due to its high digestibility, over 90%, it likely would score a 1 for PDCAAS, or damned close, which means it is an "ideal" protein. If you throw in a 30% mixture of rice from True Protein, the score goes even higher, but PDCAAS is normalized to 1. Basically, that mixture of pea and rice is the best vegan protein powder you can get. Link to comment Share on other sites More sharing options...
NicTVG Posted March 16, 2010 Share Posted March 16, 2010 nice! thanks for explanation on the charts. Link to comment Share on other sites More sharing options...
Avicularia Posted April 25, 2010 Share Posted April 25, 2010 Heyya, What does TVP mean? Link to comment Share on other sites More sharing options...
beforewisdom Posted April 25, 2010 Share Posted April 25, 2010 Textured Vegetable Protein. When large corporations make soy bean oil they use a tiny bit of a chemical called hexane to separate the oil from the soy bean. Their "garbage" is basically de-fatted soy bean bits. They "texturize" it to make a cereal like substance, which when hydrated and cooked can be used as a faux meat. Since it is a byproduct and made out of commercial soy beans it is very cheap.....as well as insanely nutritious. Critics complain that hexane is a carcinogen, but not nearly enough of it is used to reach the level of being a carcinogen ( extremely minute amounts are used ) and hexane has a low evaporation point so any traces of it that inadvertently are left in TVP evaporate when it is cooked. You can buy TVP made directly for human consumption that does not use hexane and is made from organic soy beans. Link to comment Share on other sites More sharing options...
Avicularia Posted April 26, 2010 Share Posted April 26, 2010 Like this? http://www.dr-ritter.de/uploads/pics/0905_SojaBioGeschnetzeltes.gif Link to comment Share on other sites More sharing options...
TripleH Posted April 26, 2010 Share Posted April 26, 2010 jau... wie das. (yep... like that) Link to comment Share on other sites More sharing options...
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