Quote:
Originally Posted by poppypixie
I track my macros and aim for between 40-45% carbs, 25-30% fats and 30% protein. I can hit those ratios by eating vegetarian sausages and burgers, firm tofu, whey protein powder twice a day, eggs (breakfast) and I've recently discovered quark cheese which has 12g protein per 100g (for having with sweetener + fruit for dessert or stirred into homemade tomato sauce).
There was somebody doing NROLFW and following a vegan diet but she doesn't post anymore but she did record what she ate:
Getting Strong Veg Style
I switched from vegan to vegetarian to do NROLFW as I didn't feel I'd be able to get enough protein. I was using soy protein powder but I've switched to whey (and now have to take lactase tablets when I use it!) as it's supposed to be better quality and I eat a lot of soy elsewhere. Don't really have dairy apart from the whey and I mostly have 2 eggs in the morning only and sometimes hardboiled egg whites.
When I became vegan I got this book which is full of great advice. It has a chapter on each macro (with charts showing amounts in different types of foods and comparisons with non-vegan food sources) and also chapters on vitamins and minerals. There is a chapter aimed at athletes where they talk about protein needs, and chapters on weight loss and weight gain. It also has sample meal plans for different calorie requirements. It's basically jammed with information! 
http://www.amazon.com/Becoming-Vegan...4544221&sr=8-3 |
I've never seen quark cheese -- I initially thought this was a brand name until I looked it up on wiki. I should be able to get that somewhere, there are lots of good cheese shops in Toronto. Incidentally I can't find this Greek-style yogurt that everyone keeps talking about, and I do a lot of my grocery shopping in Greektown.
I have that book -- thanks for reminding me! I commandeered it from my sweetie when she gave up the vegan thing. The sample meal plans are helpful. Actually I've grabbed it off the bookshelf and brought it to work with me to peruse. It makes more sense than the
Thrive thing (recommends 1.2 - 2.0 g protein for Power/Speed athletes per kg body mass -- 2g/kg is what NROL4W recommends, right?)
So if I'm 145 lbs give or take and there are 2.2 lbs in a kg I can say roughly that I need a gram of protein for every pound of body weight, and round down. If that's 140g of protein I'm trying to eat and I'm eating 5x a day then I need to eat 28g of protein every time I sit down to eat. I'm happy if I can get 10, where snacks are concerned.
It also says "Surplus protein gets converted to fat and stored or oxidized for energy" (pg. 249 of Becoming Vegan). Is this a realistic concern?