I am looking for recipies -- books, or pointers to web resources any of you might know about.
I poured over Amazon and came across Brendan Brazier's Thrive series -- vegan nutrition for endurance athletes -- thought that sounded ok. Checked it out in the bookstore and it recommended some crazy macros, something like 10% protein when you're not training, and 3% when you are. Insanity, right? Is this even appropriate for marathon runners??
Anyway, the only other book I could find had negative reviews saying it was "flexibly" vegetarian. Ehh. I don't even really eat eggs, so, that's no good.
I'm having whey most mornings and soy most evenings. I guess I'm looking for a high-protein vegan/vegetarian cookbook that outlines nutritional content, or maybe some new ideas for things to do with whey (maybe something savoury?) so I can switch that up with the soy-based dinners.
Also, does anyone know how tofu (regular, firm) compares with chicken breast in terms of nutritional profiles? Maybe I could do a straight swap with recipes in the book?
Are the other vegetarians bothering to track macros? Most of my proteins are also carbs, so I'm not bothering at this point -- too confusing, too much work. I'm just trying to eat good quality protein at every meal and eating a lot of fresh vegetables, apples, berries, raw nuts, etc.
Personally I just make my life much easier by getting stuff from Amy's, Morningstar Farms, Boca, etc…
As for macros, when I do track I get in my protein for the day and see where that leaves my carbs and fats (since many of my proteins have one or the other as well) and then adjust accordingly. Not really a problem for me.
If you're looking for a nice comprehensive profile of something, try nutritiondata.com. It'll give you way more information than you need, but it's pretty interesting all the same.
I do have some recipes, just not super handy, but I'll stop back by and post a few. (I'm lacto-ovo, and my food reflects that)
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:
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!
I am a vegetarian. I know my protein intake is lower and carbs/fats higher than what is described in the book (I'm not following the diet).
When I was pregnant I made a big effort to up my protein intake. I found it easiest to eat several smaller meals with 10-20g rather than three bigger ones with 30-40g. Maybe that will help?
Personally I just make my life much easier by getting stuff from Amy's, Morningstar Farms, Boca, etc…
As for macros, when I do track I get in my protein for the day and see where that leaves my carbs and fats (since many of my proteins have one or the other as well) and then adjust accordingly. Not really a problem for me.
If you're looking for a nice comprehensive profile of something, try nutritiondata.com. It'll give you way more information than you need, but it's pretty interesting all the same.
I do have some recipes, just not super handy, but I'll stop back by and post a few. (I'm lacto-ovo, and my food reflects that)
I don't eat any kind of flesh and for the most part I don't eat eggs (meaning won't eat a quiche or omelette but will eat non-vegan brownies). I eat most kinds of dairy but I try to avoid rennet.
I'd enjoy recipes if you'd like to share -- I know there's a sub-forum for that but the last time I looked they were talking about tuna shakes.
Nutritiondata -- good resource! I like that along with the information about protein quality you can look up other foods that have complimentary amino acids.
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:
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!
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?
I am a vegetarian. I know my protein intake is lower and carbs/fats higher than what is described in the book (I'm not following the diet).
When I was pregnant I made a big effort to up my protein intake. I found it easiest to eat several smaller meals with 10-20g rather than three bigger ones with 30-40g. Maybe that will help?
It does! There's no way I can get 30-40g of protein down at once, I'd be eating entire bricks of tofu and a litre of protein shake! I should focus more on high-protein snacks. I often just have apples -- I should pair them with cottage cheese or something.
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.
I bought my quark from the supermarket but I'm in the UK. Maybe post in the food/diet section to see where to buy it in the US. I know that Fage greek yogurt is available in the US. I've heard people talk about getting it from Trader Joe's. But probably best to ask those from the US.
It is hard to get the protein in. I normally have 2 eggs for breakfast (13g) but today I had porridge which = 12g which isn't too bad. I've started having what I'd consider "mini dinners" for lunch which are generally veggie burgers or sausages in a tomato sauce with veggies so today my lunch = 28g. I've had one protein drink, will have another when I get home = 42g. Then I'll have my dinner which has either veggie sausages or burger or tofu (which I'm getting really fed up with!) so that's another 30g. Sometimes I'll have a cold sausage for a snack as well as fruit. Urgh, it sounds quite processed but I just want to hit my macros and calories and see what happens, and if it's good, it's worth it.
Yes, 1g protein for each lb of bodyweight (2-2.2g per kg)
Quote:
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?
I'd say this would happen with any surplus calories, either from carbs, protein or fat.
We could get some of the Yves sausage links & breakfast patties, to have with hashbrowns and onions in the morning. I'll be able to get whey powder this weekend too, so we'll have that at my place.
Aoife - Amy's dinners have been keeping me alive lately! If I took time out to cook I wouldn't have time to work out. Bless Amy's, they make it easy to find things that are gluten free too (which, incidentally, was the straw that totally broke this quasi-vegetarian's back.)
There's also this line of Indian frozen dinners that are vegan that have a good wallop of protein - 20g per meal if my memory serves me (and don't quote me, my memory often fails!) My google-fu is failing me too, I was hoping to find a link for you.
My favourite is the Mung Bean with rice. Complementary amino acids, great lunch. It comes with a naan but I just don't eat that part.
There's also this line of Indian frozen dinners that are vegan that have a good wallop of protein - 20g per meal if my memory serves me (and don't quote me, my memory often fails!) My google-fu is failing me too, I was hoping to find a link for you.
My favourite is the Mung Bean with rice. Complementary amino acids, great lunch. It comes with a naan but I just don't eat that part.
Those Indianlife dinners have 20g protein?? Geez, why am I not buying those?
Those Indianlife dinners have 20g protein?? Geez, why am I not buying those?
Indian Life - THANK YOU! Apparently they don't have an official website, though they're listed beside Amy's as a good gluten free, dairy free, meat free entree.
Why are you not buying them - uh, because you like to cook?
They're probably more expensive and less tasty than what you make with your food box, but there's no prep time and no dishes. You can heat them in the oven.
Indian Life - THANK YOU! Apparently they don't have an official website, though they're listed beside Amy's as a good gluten free, dairy free, meat free entree.
Why are you not buying them - uh, because you like to cook?
They're probably more expensive and less tasty than what you make with your food box, but there's no prep time and no dishes. You can heat them in the oven.
kathairein -- those little yogurts, minigo, are made with quark cheese. Not necessarily what you are looking for, but I'm sure I've bought quark at Sobey's or Loblaw's. Loblaw's is probably more likely. They seem to have everything!
I think for anyone who is vegetarian/vegan picking up a book on Ayurvedic cuisine is essential. There is a lot you can do with spices and fresh made cheese (paneer). They have no eggs or mushrooms even in their cuisine, so you could add those if you are eating them. Ayurveda is also a quite comprehensive system that allows you to cook for specific personality and nervous system types, once you have self evaluated what type you are. I have personally benefited a lot from their wisdom, even though I haven't been vegan for a long time now
kathairein -- those little yogurts, minigo, are made with quark cheese. Not necessarily what you are looking for, but I'm sure I've bought quark at Sobey's or Loblaw's. Loblaw's is probably more likely. They seem to have everything!
I find Amy's are way cheaper at Whole Foods than at the regular grocer… and that Trader Joes has some that are listed as TJ brand, not amy's, but they're definitely the same thing (not surprising, lots of "store brand" stuff is actually just some other brand rebranded).
I get a LOT of my protein from these kinds of things. I find it more expensive to go this route sometimes… but when Costco has something I snag it… usually they have Boca Burgers (100cal each, almost all protein… $8 for 16 of them) and sometimes MSF (few more cals, fewer per box, more expensive). So rather than the "meals" I get what is effectively the meat substitute stuff and make up mexican, italian, etc recipes using them.
So like the other day made a totally awsum dip for tortilla chips that's refried beans (veg or fat free to not have the lard), black beans, onions, and "ground veg" … topped with diced tomatoze and cheese, served over boston lettuce/romaine/spinach. Eat as is for not so many carbs. I forget the exact numbers, but the entire thing (a can of each beans, bag of ground veg, not lot of cheese) is under 1000kcal and is at least 3 meals… forget the protein number but it ends up pretty high, med carb, low fat. (assuming no chips)
A lot of the Boca stuff (and Amy's, and Quorn, and Gardenburger) are vegan. MSF has egg in them, iirc… so unless they say vegan they're usually not. But, the good old label check always works.
My recipes are on my laptop, so I'll have to dig them out another time. They weren't so much whole new dishes as already calculated numbers on "normal" foods like lasagna and burritos and stirfrys. I don't think I still have the recipes for more scratch-made stuff with tempeh or other more basic protein sources.
I think for anyone who is vegetarian/vegan picking up a book on Ayurvedic cuisine is essential. There is a lot you can do with spices and fresh made cheese (paneer). They have no eggs or mushrooms even in their cuisine, so you could add those if you are eating them. Ayurveda is also a quite comprehensive system that allows you to cook for specific personality and nervous system types, once you have self evaluated what type you are. I have personally benefited a lot from their wisdom, even though I haven't been vegan for a long time now
That sounds really great, actually. I haven't looked into it before. Do you have any favourite books?
My recipes are on my laptop, so I'll have to dig them out another time. They weren't so much whole new dishes as already calculated numbers on "normal" foods like lasagna and burritos and stirfrys. I don't think I still have the recipes for more scratch-made stuff with tempeh or other more basic protein sources.
That's the thing, is that so few recipe books actually list the nutritional info. The Moosewood books are an exception -- I have 2 and really like them, but the protein content per serving isn't as high as I would like. I guess I could tweak them, maybe stir in some unflavoured whey powder or brown rice powder into creamy dishes. I've had mixed success adding protein powder to things but I've found I can usually sub it when flour is called for as a thickener.
Boston lettuce makes good wraps for black bean burritos.
When I was a dietary vegan (several years ago), I loved using the Boca Crumbles for things like burritos, in marinara, in chili mac.
Tofu dishes traditionally prepared (e.g. get a good Chinese cook book) are also pretty good.
Hemp, rice and pea protein powder are more plentiful now then when I was full-time vegan but I'd have used them when I was if they'd been available.
I also found that alternative grains/seeds/cereals like quinoa, barley, wheat berries were good as sides or pilafs or even cold salads.
Don't worry too much about the complimentary amino acid stuff - Lappe' has largely been proven wrong about those requirements. But if you've read at all you probably know that already. Just eat a lot of variety, especially veggies - don't become a bread-atarian or starch-atarian or grain-atarian.
I never cared much for wheat meat or seitan.
i love tofu scrambled with beans in the morning... little tumeric, onion, nutritional yeast
also if you grate tofu add some carrot, onion, celery, lemon juice, sunflower seeds, and a little veganaise i like that for a snack on raw sprouted "bread" or raw crackers too.
The quorn naked chicken patties are not vegan (have egg whites in them to make them stick together) but they are soy free and so good especially covered with spices and blackened that i could eat like 4 easy haha and i never was one for "meaty" stuff before
I like those "probars" too... they are 100% vegan and sooooo filling. good for breakfast... not too much protein.. i stick some natural PB on top sometimes or eat one in the morning with a protein shake
Veggie here, lacto-ovo. I'm currently doing NROL4W in a deficit, so only using the workout section of the book.
I get most of my protein from already mentioned quark cheese (1 pint 3/day = 120g protein) and quorn filets (2 pieces, = 17.5 g protein). My protein intake is mostly between 140g and 160g per day, which is about right for me. I track my food in www.fitday.com, where I enter my own nutritinal values most of my foodstuffs.
When I'm off the defict I'm probably gonna get some more carby-proteins from beans and grains. I've been trying to add some 'real' food to my diet lately for practice, experimenting with eggwhites, wholegrains and legumes.
I avoid the recipe section as I don't like to be confronted with non-vegetarian ingredients. Maybe we can request a seperate vegetarian /vegan sub-forum?
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
Don't worry too much about the complimentary amino acid stuff - Lappe' has largely been proven wrong about those requirements. But if you've read at all you probably know that already. Just eat a lot of variety, especially veggies - don't become a bread-atarian or starch-atarian or grain-atarian.
I never cared much for wheat meat or seitan.
I've never read Diet for a Small Planet but reading Gary Null's book had left me with the impression that it was really important. I'd heard that you don't need to necessarily eat them at the same meal though, yeah. Which is good because I never could get a handle on that.
I avoid the recipe section as I don't like to be confronted with non-vegetarian ingredients. Maybe we can request a seperate vegetarian /vegan sub-forum?
Can we do that? That's a great idea! How do we go about setting that up?
Ditto on the existing recipe forum, it's like, 1001 ways to prepare skinless chicken breast.
And frickin' tuna shakes!
I guess we ask The Powers That Be... But I don't know who they are, I'm still rather new here.
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Vegetarian, consumer of large quantities of Quark cheese
Working my way from 76.4 to 58 kg (168 - 127.6 lbs)
Lifting a bit, schedule varies. Barbell weight: 22kg/48.4#
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 don't know the stores in your region, but here only one of the regular big grocery stores sometimes carries the brand of high-protein greek yogurt I eat. I have had the best luck getting it at either Co-op/whole foods type stores or high end yuppie grocery stores with gourmet pretensions. (I get the "Fage" brand.) Also different brands of greek style yogurt have different amounts of protein though all the ones I've looked at are higher in protein than regular yogurt.
Quote:
Originally Posted by kathairein
Also, does anyone know how tofu (regular, firm) compares with chicken breast in terms of nutritional profiles? Maybe I could do a straight swap with recipes in the book?
The tofus I've looked at are all carbier than chicken breast. Some Extra Firm tofu was higher protein than the regular Firm.
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"Time and patience are the 2 elements that most people don't include in their plans."
-Alan Aragon
"The scale simply tells you how much the earth loves you on a particular day."
-Ogedei (Keith)
Any vegetarians/vegans on here currently?
I should focus more on high-protein snacks. I often just have apples -- I should pair them with cottage cheese or something.
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