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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 10-01-2013, 03:07 AM   #1
Bozowski
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Default Getting protein on mostly vegetarian/vegan "diet"

Hello peeps.

As of couple of months now Im eating either vegetarian food or vegan, I found it to be easier on my stomach, I do eat chicken, fish and elk now and then, but not often, maybe once or twice every 2 weeks. I am lactose intolerant and gluten makes my stomach blow up. I do not track macros, I eat when Im hungry and as much as I want to, I do have a huge appetite so getting enough calories has never been a problem. However I have noticed that Im not getting enough protein, I did check how much I get for the past 4 days and it is not enough. I would like to be able to get about 150g - 180g protein/day. I did try Whey protein but that runs through me immediately so that one is a no go, I did try the lactose free but they taste like sh*t (sorry for my language).

Any tips on vegetarian lactose free, or vegan even, protein dense foods? How much of those do I need to eat per day to reach my goal of at least 150g protein?

Thanks in advance!
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Old 10-01-2013, 03:19 AM   #2
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Around here, there seems to be an increasing range of lactose-free dairy products (not whey powder; actual food) available. Not sure about Sweden, but might be worth a look.

Quinoa is your best bet, vegan-wise, so I hear. Other foods that might work well are things like beans, nuts, seeds, and products such as "seitan" (made from wheat, I believe).

If you can still eat meat though... well, the best choice there would be, er, lots of meat. The more you can stomach, the better, within reason. Vital amino acids, iron, B12, etc., etc.

Either way, you can find "how much protein in [this amount] of [this food]" sites via the Googles, pretty easily.
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Old 10-01-2013, 03:28 AM   #3
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You might find some useful information about diet here:


http://www.vegetarianbodybuilder.com/index2.html
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Old 10-01-2013, 03:39 AM   #4
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Oh good grief, how could I forget EGGS?! Y'know, those things I eat every single day.

Post-workout brain, such as it is, lol.
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Old 10-01-2013, 03:50 AM   #5
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Eggs
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Old 10-01-2013, 03:59 AM   #6
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For protein powders, there's Hemp protein and Pea Protein, they may be an option.

The choices get more restricted for the vegan with a lot more options for the vegetarian which in itself is dependent on whether the vegetarian chooses (or likes) eating fish and eggs, some eat one and not the other source etc.

Vegetarian bodybuilders, the few I've seen, tend to have more lean mass and overall mass than the vegan bodybuilders. There's probably a decent vegan bodybuilding site out there but that may take some searching to find.
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Old 10-01-2013, 05:16 AM   #7
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I get nearly 300 grams of protein in every day, and I'm peskatarian, so the only animal I eat is fish.

Just fish ,eggs, and peanut butter. plus whatever in my carbs.


The only time I have a whey shake is post workout, and thats only 30 grams of protein.

I also don't eat any dairy whatsoever, because it makes my teen acne come back.


Its defiantly do able on a diet like that, like I said I do it everyday. Not that I probably need nearly 300 grams a day, it just sort of accumulates because of the diet I have.


Fish, eggs, and peanut butter are you're friend. And remember, you're carbs should have a decent amount protein in too.
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Old 10-01-2013, 05:43 AM   #8
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Thanks everyone for the info!

Quote:
Originally Posted by LindenGarcia18 View Post
I get nearly 300 grams of protein in every day, and I'm peskatarian, so the only animal I eat is fish.

Just fish ,eggs, and peanut butter. plus whatever in my carbs.


The only time I have a whey shake is post workout, and thats only 30 grams of protein.

I also don't eat any dairy whatsoever, because it makes my teen acne come back.


Its defiantly do able on a diet like that, like I said I do it everyday. Not that I probably need nearly 300 grams a day, it just sort of accumulates because of the diet I have.


Fish, eggs, and peanut butter are you're friend. And remember, you're carbs should have a decent amount protein in too.
Could you please tell me what you typically eat 1 day when you land on 300g protein? For example:
Meal 1 - Xg of Y
Meal 2 - Xg of Y

etc.?

Just so I get an idea. Thanks!
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Old 10-01-2013, 02:31 PM   #9
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I'm addicted to puy lentils at the moment. They're pretty high in protein.
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Old 10-01-2013, 02:51 PM   #10
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I love them there black beans. Can't go wrong with the taste.
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