sportsfreak17 Posted October 19, 2011 Share Posted October 19, 2011 (edited) Hey guys! I recently met up with a dietician whom is vegan and has been for 20 years. She recommended these specifics for my profile: 1700-1900 calories225g carbs50-70g fats75 g protein I'm working on the macros and feeling a bit overwhelmed. I recently posted regarding feeling foggy and you guys were awesome to help me out by saying eat more. I've slowly been getting better but I have my bad days where a caloric deficit catches up with me. I find I'm going way over almost 100g over on my carbs and still struggling to meet my protein needs. I've leaned out quite a bit which is awesome and I feel better after properly refueling after workouts. can you guys help me with my meal plan please? I need to up my protein ALOT! any tips would be great as well please! workout:35 minutes HIIT on the elliptical post workout: 1 cup light silk with a half a scoop of vegan proteins + breakfast:0.5 scoop vegan proteins +1tbsp flax1tbsp unsweetened cocoa powder1 cup mixed fruit1 frozen banana1 cup unsweetened almond breeze Lunch: 0.5 cup organic brown rice2/3 cup black beans1 cupmixed vegetables1 tbsp pumpkin seedsmustard, relish snack:apple1 tbsp pb dinner:same as lunch snack: apple and carrot calories 1751protein 37g ( soooo loooowww )fat: 35g ( getting better slowly ) Thanks guys! here is a day where I felt great with lots of energy: don't know if it was a fluke? breakfast: 3/4 cup oatmeal, 0.5 scoop vegan proteins +, apple, flax seedlunch: 3/4 wild rice blend, 1/2 kidney beans, 6 brussel sprouts, 1/2 can green beanssnack: 0.5 sweet potato, 1tbsp peanut butterdinner: same as lunch calories 1700 protein 47g ( still looowww)fats 32 grams my only problem with this plan is it seems really grain dependant. Im working on leaning out. ( not overweight by any means but i want more ab definition) Edited October 26, 2011 by sportsfreak17 Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 19, 2011 Share Posted October 19, 2011 Only half a scoop of vegan protein? Add more. Also soy milk has a lot more protein than almond milk and they make it unsweetened. Link to comment Share on other sites More sharing options...
sportsfreak17 Posted October 19, 2011 Author Share Posted October 19, 2011 Only half a scoop of vegan protein? Add more. Also soy milk has a lot more protein than almond milk and they make it unsweetened. ok I will definitely try that! Thanks. Anything you can see wrong so far with my meals? Link to comment Share on other sites More sharing options...
jungleinthefrunk Posted October 20, 2011 Share Posted October 20, 2011 you might have felt better that one day cause you ate oatmeal in the am. if you are working out i feel like these calories are really low...but then again im not a nutritionist. Link to comment Share on other sites More sharing options...
Kira Posted October 20, 2011 Share Posted October 20, 2011 Yep, your calories are still pretty low. For the energy issues I find spreading 3 heavy meals a day doesn't really work for me, I eat about 5 smaller meals a throughout the day, the biggest being dinner (don't ask me why, I'm always hungry at night). For protein, try eating more nuts/avocados. Tofu and soy milk work too. On a side note, Cool, I eat organic brown rice too =D But I eat 3 cups of it for dinner o.O and 2 cups for lunch. Either my cups are smaller or I'm just a calorie junkie... Link to comment Share on other sites More sharing options...
sportsfreak17 Posted October 25, 2011 Author Share Posted October 25, 2011 (edited) Yep, your calories are still pretty low. For the energy issues I find spreading 3 heavy meals a day doesn't really work for me, I eat about 5 smaller meals a throughout the day, the biggest being dinner (don't ask me why, I'm always hungry at night). For protein, try eating more nuts/avocados. Tofu and soy milk work too. On a side note, Cool, I eat organic brown rice too =D But I eat 3 cups of it for dinner o.O and 2 cups for lunch. Either my cups are smaller or I'm just a calorie junkie... thanks for the info.... Slow but sure! Learning new things everyday which is great. Edited October 26, 2011 by sportsfreak17 Link to comment Share on other sites More sharing options...
Belle.le.disko Posted October 25, 2011 Share Posted October 25, 2011 Try adding tempeh, tofu or seitan to your veg/ rice mixes. They're all full of protein, and low in both calories and fat. And, seitan is crazy easy and cheap to make.Also, add at least one scoop of veg powder-- that's 13g protein. Link to comment Share on other sites More sharing options...
sportsfreak17 Posted October 26, 2011 Author Share Posted October 26, 2011 (edited) Try adding tempeh, tofu or seitan to your veg/ rice mixes. They're all full of protein, and low in both calories and fat. And, seitan is crazy easy and cheap to make.Also, add at least one scoop of veg powder-- that's 13g protein. Thank you! I definitely will!!!!! Seitan is a bit expensive to make because of the vital wheat gluten... at least here in Canada? I've managed to get my protein way up using edamame, protein powder, beans etc. I'm still experimenting with combinations that work and ones that will help me feel the best and most balanced. I'm wondering if anyone follows a particular method when creating a meal??? For example: bean, grain, veggie etc? It's always hard figuring out what works for your body. That and I'm not going to lie, I'm impatient lol! Thanks for your input!!!!!!!! Edited October 26, 2011 by sportsfreak17 Link to comment Share on other sites More sharing options...
blueduckxx Posted October 26, 2011 Share Posted October 26, 2011 Hey guys! I recently met up with a dietician whom is vegan and has been for 20 years. She recommended these specifics for my profile: 1700-1900 calories225g carbs50-70g fats75 g protein I'm working on the macros and feeling a bit overwhelmed. I recently posted regarding feeling foggy and you guys were awesome to help me out by saying eat more. I've slowly been getting better but I have my bad days where a caloric deficit catches up with me. I find I'm going way over almost 100g over on my carbs and still struggling to meet my protein needs. I've leaned out quite a bit which is awesome and I feel better after properly refueling after workouts. can you guys help me with my meal plan please? I need to up my protein ALOT! any tips would be great as well please! workout:35 minutes HIIT on the elliptical post workout: 1 cup light silk with a half a scoop of vegan proteins + breakfast:0.5 scoop vegan proteins +1tbsp flax1tbsp unsweetened cocoa powder1 cup mixed fruit1 frozen banana1 cup unsweetened almond breeze Lunch: 0.5 cup organic brown rice2/3 cup black beans1 cupmixed vegetables1 tbsp pumpkin seedsmustard, relish snack:apple1 tbsp pb dinner:same as lunch snack: apple and carrot calories 1751protein 37g ( soooo loooowww )fat: 35g ( getting better slowly ) Thanks guys! Brandi here is a day where I felt great with lots of energy: don't know if it was a fluke? breakfast: 3/4 cup oatmeal, 0.5 scoop vegan proteins +, apple, flax seedlunch: 3/4 wild rice blend, 1/2 kidney beans, 6 brussel sprouts, 1/2 can green beanssnack: 0.5 sweet potato, 1tbsp peanut butterdinner: same as lunch calories 1700 protein 47g ( still looowww)fats 32 grams my only problem with this plan is it seems really grain dependant. Im working on leaning out. ( not overweight by any means but i want more ab definition) DANG, 32 fat?! yowza. Try adding nuts, seeds, or even oils for fats, and AVOCADO!don't neglect the avocado. you NEED fat to stay slim and to be able to even function correctly. and 47 protein? get more with red star nutritional yeast, hemp protein, tofu, legumes, tempeh.it is SO much easier than you think to consume food, sounds like you might have some eating issues as well. be well! we're all here to help Link to comment Share on other sites More sharing options...
sportsfreak17 Posted October 26, 2011 Author Share Posted October 26, 2011 Hey guys! I recently met up with a dietician whom is vegan and has been for 20 years. She recommended these specifics for my profile: 1700-1900 calories225g carbs50-70g fats75 g protein I'm working on the macros and feeling a bit overwhelmed. I recently posted regarding feeling foggy and you guys were awesome to help me out by saying eat more. I've slowly been getting better but I have my bad days where a caloric deficit catches up with me. I find I'm going way over almost 100g over on my carbs and still struggling to meet my protein needs. I've leaned out quite a bit which is awesome and I feel better after properly refueling after workouts. can you guys help me with my meal plan please? I need to up my protein ALOT! any tips would be great as well please! workout:35 minutes HIIT on the elliptical post workout: 1 cup light silk with a half a scoop of vegan proteins + breakfast:0.5 scoop vegan proteins +1tbsp flax1tbsp unsweetened cocoa powder1 cup mixed fruit1 frozen banana1 cup unsweetened almond breeze Lunch: 0.5 cup organic brown rice2/3 cup black beans1 cupmixed vegetables1 tbsp pumpkin seedsmustard, relish snack:apple1 tbsp pb dinner:same as lunch snack: apple and carrot calories 1751protein 37g ( soooo loooowww )fat: 35g ( getting better slowly ) Thanks guys! Brandi here is a day where I felt great with lots of energy: don't know if it was a fluke? breakfast: 3/4 cup oatmeal, 0.5 scoop vegan proteins +, apple, flax seedlunch: 3/4 wild rice blend, 1/2 kidney beans, 6 brussel sprouts, 1/2 can green beanssnack: 0.5 sweet potato, 1tbsp peanut butterdinner: same as lunch calories 1700 protein 47g ( still looowww)fats 32 grams my only problem with this plan is it seems really grain dependant. Im working on leaning out. ( not overweight by any means but i want more ab definition) DANG, 32 fat?! yowza. Try adding nuts, seeds, or even oils for fats, and AVOCADO!don't neglect the avocado. you NEED fat to stay slim and to be able to even function correctly. and 47 protein? get more with red star nutritional yeast, hemp protein, tofu, legumes, tempeh.it is SO much easier than you think to consume food, sounds like you might have some eating issues as well. be well! we're all here to help thank you, I appreciate your advice! I will definitely get some nutritional yeast. I'm starting to realize that it is easier!! I will definitely be adding more avacado and nuts into my diet. cheers Link to comment Share on other sites More sharing options...
hellguy Posted October 27, 2011 Share Posted October 27, 2011 I'm not sure what your morning schedule is like but do you eat prior to a workout? I aways perform better when I eat a small snack 30 minutes prior. Even when cutting down fat I still lose some because my daily deficit is enough to help with fat loss. For my snack I will have an apple or some toast and pb. Sometimes some almonds so I have energy for the gym. Then I go into my post workout and daily routine. So far so good. Sent from my DROID X2 using Tapatalk Link to comment Share on other sites More sharing options...
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