What are /r/veganfitness' favorite Products & Services?

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You would probably benefit from tracking your calories for a few days and make sure you're getting enough. And you might also calculate the calories from the stuff you used to eat to compare. Avocados surprisingly don't have that many calories and peanut butter has a ton. For example, 100g only has about 150 calories. 100g of peanut butter has nearly 600.

I use cronometer to track food and look up nutritional info. Another popular app is myfitnesspal.

Alright dude, seriously you are on the right track. Usually people don't come here with much info and hope we just fix their problems for them, so props for committing to the journey.

First, you are doing two good things: you are eating whole foods and you are weight training (Bonus you're vegan!)

Find out how much calories you are eating with Cronometer (https://cronometer.com/), whole foods are nice but if you're not eating enough you'll never ever grow. Find your TDEE and eat +200 calories over that, eat more if you arent gaining too much fat, you might need to build your appetite and rely on nuts/seeds/Avocados to get there. Don't cheat yourself here, 1 low-calorie day can negate a whole week of hard work.

Second, how is your sleep and gut health? Are you getting 8 hours a night, every night? Do some foods trigger your gut to feel bloated and uncomfortable? Recovery is really really important, that's when you actually build the muscle fibers, nutrient absoption and rest need to be on point. Top recovery foods are certain herbs and spices along with fruits, berries being king. A quick google can help you determine the most nutritious foods.

And finally third! This is going to be a long process, I started skinny fat and 2-1/2 years later I finally realise I'm only going to achieve my desired physique near the 5-7 year of training. Don't get discouraged, consistency is key, never skip a meal, never skip a training session, perfect your sleep, if you screw up just get back on it. Train hard, recover hard, eat and sleep!

Cheers!

Actually the iron RDA for vegan women is 32 mg/day (it's the regular RDA times 1.8). For supplements I always recommend taking them with one of your larger meals of the day. I have a Deva Iron+B12 that I just blend into my morning smoothie when I notice I haven't been getting enough iron-rich foods for a few days.

24g of protein in a scoop of NowSports Pea Protein. A scoop or two a day with some PB thrown in to cut the foaminess and add flavor will help you hit your goal easily. It's also the cheapest protein powder I've ever seen. 2lb for $16, 7lb for $45. 120 calories, no saturated fats, and lots of iron. It doesn't taste good alone (unflavored, hence my PB suggestion), but it goes great in smoothies and shakes.

I have turned "bacon tho" carnist friends onto this based on the price alone.

Also, maybe think about replacing whatever vegan milk you might use with Silk Protein NutMilk. 10g of pea protein in an 8oz serving, with basically no fat.

Maybe use https://cronometer.com/ or something to make sure you're getting all essential amino acids. Especially lysine is something that I've seen associated with legumes. Lentils, peas and sprouting could be worth a try.

Not sure if you guys have Amazon there, but you can also search for 'wheat gluten'. That's the powder form of seitan (pre-seitan if you will). It's much cheaper but you have to use it to make the seitan yourself.

Here is some cheap wheat gluten and here is a good recipe for making seitan.

I HIGHLY recommend Banza Chickpea pasta - I think it has a texture much closer to standard pasta than any black bean pasta I have had.

Gluten free, vegan, high protein, high fiber

https://www.amazon.com/Banza-Chickpea-Pasta-Protein-Healthy/dp/B0134ERFGA?th=1

As a gluten-free, soy-free vegan, I feel you. I can't tolerate any type of faux meat.

This is what I eat in a day.

Two banana-based shakes, some type of pressure cooker bean concoction (chilis, stews, etc), and chia seed pudding & oatmeal for comfort food. I'm a student and this saves me loads of time in prep work.

Note that if you're just getting back into fitness, this is probably extreme! While I find my food delicious and look forward to each meal, I doubt most people would feel the same, since I'm used to eating without any added oils or sweeteners.

If you're concerned about protein, though, I highly recommend beans. When I'm not cutting, I eat RIDICULOUS amounts of legumes in lieu of protein powder, especially lentils. Grains, nuts, and seeds are also good options, though they are more calorically dense with respect to their protein content.

I play with cronometer a lot and use it to ensure I'm hitting my macro/micro targets both when I'm meal-prepping or just winging it. Check it out!

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Edit: spelling

1. Grab a tracker (cronometer.com is nice)
2. Figure out your TDEE (or don't and just adjust your food intake based on previous point, if you lose weight too much increase calories, reduce if the other way around)
3. Protein roughly 1.5g/kg of bodyweight, some fat (like 0.7g/kg does fine imo) and fill in with carbs

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Cardio vs weight well, I hardly ever do cardio, but one should do it. At least you should always be able to run a few sets of stairs without being close to death.

If it's a protein supplement you're looking for, I recommend True Nutrition's Vegan Protein Optimizer formula. I've been using it for about 8 months now. It's by far the cheapest I've found, particularly if you buy a large amount of it at once, because shipping doesn't increase very much with additional weight.

I use the Premium Chocolate flavor, and I think it's absolutely delicious. I've made some really delicious smoothies with it for breakfast, but most of the time I use it by itself with a almond milk/water.

That said, if you're gaining weight, you're eating more calories than you're using each day. Just adding a protein supplement to your diet is not going to help you meet your goal. If I were in your position, I would start carefully tracking my calories. There are many free tools available to help with this; My Fitness Pal is a popular favorite around here. My wife uses it on a regular basis, and has achieved great results with it.

Best of luck!

Recipe- vital wheat gluten, flour, water. https://www.connoisseurusveg.com/how-to-make-seitan/

I get this one wheat gluten amazon: Vital Wheat Gluten by Anthony's (4 Pounds), High in Protein (4lb) https://www.amazon.com/dp/B00PB8U7Y0/ref=cm_sw_r_cp_apa_i_r4oiDbH8YJS7C

Per 100g/1 cup (without oil)

Calories 30 F 0.5 C 7 P 0.5

Add tofu, seitan, beans, etc for some extra protein. I used oil here, but you can also use 0 calorie cooking spray to get that golden brown roasted look. For the lazy, you can also use a microwave if you stab the squash and cook for 7 min, flip, and repeat, though it won't be quite as delicious.

Some of my favorite things to add are nutritional yeast, pasta sauce (of course), and canned beans (with some of the juice).

edit: also, if anyone is interested, I do things like this pretty frequently on my instagram account, though I'll likely continue posting them here, as I really want this sub to take off!

Losing and gaining weight is all about calories in vs calories out. To lose weight you want to eat less calories than you burn in a day (your TDEE). A pound of fat is 3500 calories, if you eat 1500 calories but burn 1700 that is a 200 daily calorie deficit and it will take you almost 18 days to cut 1 pound of fat, as an example. I suggest tracking your food intake via cronometer to make sure you are at a deficit everyday, and strenght train to build muscle in order to increase your daily calorie burn actively (by lifting the weights) as well as passively (muscle burns calories about 6.5cals/hour/lbs of muscle, fat does too but at 1.2cals/hour/lbs of fat). I suggest ignoring the scale completely and using the mirror and at least monthly progress pictures as you progression metric.

Get your TDEE here: https://plantspace.org/caloric-needs-calculator/

Track your calories: https://cronometer.com/<

Diet wise I suggest eating more whole foods and staying away from the processed stuff as it is higher in calories and highly palatable. Whole foods take more room in your stomach for less calories. But really, you can lose weight eating junk as long as you keep track of the calories.

Remember changing your body composition requires a lifestyle change and it will take years to cement your new habits to get the body you want, but if you put the proper work in you will see results.

Cheers :D

The soy myth is exactly that. Go to nutritionfacts.org and read this and watch some videos... http://nutritionfacts.org/topics/soy/ Go here and figure out your TDEE: https://cronometer.com/ Go to body weight fitness and do one of their recommended programs. If you are not gaining muscle and strength it is probably due to exactly what you already said... You are not getting enough calories and have a half assed exercise program. Don't blame lack of progress on a myth. If you want a to gain strength and muscle it takes time and dedication. The testosterone angle is you looking to try and make this easy. You will get bigger and stronger over time if you are consistent and work at it with a good exercise and diet framework.

Consider using cronometer, which has some pretty good guidelines for not overdoing any one macronutrient. Generally I can eat as many carbs or plant protein sources as I'm physically able to, but it's fairly easy to overdo things with fat intake, especially with some favorite proteins like nuts being pretty high in fats. Complex carbs like vegetables are going to help you get leaner faster than simple carbs like bread or cake, and tend to have lower fat content, but still leave you feeling nice and full. High protein/carb foods with low fat such as beans are another great food to fill up on.

No, I do the exact same thing. Just put everything into Cronometer and make sure you’ve got all your micronutrients covered.

In everyday usage, a vegetable is any part of a plant that is consumed by humans as food as part of a savoury meal. The term "vegetable" is somewhat arbitrary, and largely defined through culinary and cultural tradition. It normally excludes other food derived from plants such as fruits, nuts and cereal grains, but includes seeds such as pulses. The original meaning of the word vegetable, still used in biology, was to describe all types of plant, as in the terms "vegetable kingdom" and "vegetable matter."

The distinction between beans and what most people term 'vegetables' in the context of a food pyramid has more to do with the macronutrient ratios as you'd generally expect more protein from beans than you would from a stalk of celery or a carrot (for example).

While many people will tell you to listen to your body or just eat whole foods, if you're concerned about your weight or have particular goals it's probably best for you to count calories using something like MFP or Cronometer.

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/vitamin-c/faq-20058030

Vitamin C overconsumption is rare and not so harmful. If you check most vitamin C supplements, the dosage is over 500% of the recommended value.

This talks about hypervitaminosis of vitA. https://www.livestrong.com/article/441234-is-there-a-danger-of-an-overconsumption-of-vitamin-a/ Do you notice any symptoms?

Check out about calcium too.

In most cases, if you

Also, it is best to consult a doctor/nutritionist for a correct diagnosis, if you are truly concerned.

Most likely you are covering your amino acid needs with your other protein sources. But if you want to be sure, I would recommend just logging a day of eating on https://cronometer.com/ and see for yourself!

Greens. Add greens to everything where they compliment, or just don't detract from the flavor.

Lettuce salads are good. Have a small one daily with a meal, say with some diced cucumber, carrots, and roasted sunflower or pumpkin seeds.

Kale is extremely nutritious. Be sure to boil it for about 12 minutes to leech the high oxalic acid content. A nice side effect of boiling is the vitamin K content increases.

In addition to /u/SailorErra's suggestions, lots of nutrition info can be found at http://whfoods.com

And be sure to buy Fair Trade quinoa. The jump in popularity has damaged several communities where it's produced and may be introducing significant environmental costs: https://duckduckgo.com/?q=quinoa+fair+trade

Edit: Added "roasted."

There is no cholesterol in plant foods, this is incorrect information.

Cholesterol is largely hereditary-based, but dietary changes can make some difference there.

If you’re looking for a fish oil alternative, you can find vegan omega 3 DHA/EPA capsules and liquid, and you can also add some walnuts, hemp seeds and flax seeds into your diet, as well (though the supplements will offer a better omega 6:3 ratio, which can be overly high in vegans who get their omegas strictly from nuts and oils).

Fiber plays a role in lowering your LDL try adding some fiber-rich foods. Check out this link for some good suggestions:

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/cholesterol/art-20045192

This website lets you track your calories and macro- and micronutrients. (You can also use myfitnesspal.) It's a good idea to track your nutrition when you have a big lifestyle change. https://cronometer.com

Another great resource are vegan "What I ate in a day" videos on youtube!

The only nutrients I supplement are vitamin B-12, iodine and vitamin D (but generally only in the winter). You can look at Cronometer and track what you eat for a week or two to see if your diet is lacking in certain nutrients. That's what I did, and I found that my typical diet is only missing those three things.

I make mine out of coconut oil, baking soda, arrowroot powder and essential oils. It works so well! Here's a link where I break down how to do it.

I like pea protein, it’s strong in BCAAs. Cheapest deal I’ve found is Bulk Supplements on Amazon. I got a 5kg to start but there is 20kg (44lbs) for $118.. less than $3/lb!

I drink it plain sometimes, but usually mix in another half scoop of a flavored protein powder and/or blend with a banana.

Edit: 5kg for $74 ($6.74/lb)

20kg for $118 ($2.68/lb)

Probably eat more legumes and tofu, green vegetables, nuts like cashews and sunflower seeds.

Try using cronometer to track calories and you'll see how much iron you're getting. I have 548% of the daily recommended amount of iron from kindey beans, oats, chickpeas and whole wheat pasta and whole wheat bread.

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein.

Use cronometer to track calories.

I like lentils a lot, there's tempeh. I actually really enjoy the combo of beans and chickpeas but that's preference. There's also a protein shake if you want.

How much do you weigh?

Healthy carbs definitely work differently on me than processed ones. Sticking to a WFPB high carb diet, I was able to start shredding fat. I had to give up daily bread and sweet nut butter but the results are worth it. Here's a recipe I subbed in to replace the PB and banana sandwich:

-1 cup Dry Lentils

-1 Cup Dry Quinoa

-1 Can of Beans

-6 cloves chopped garlic

-1 Large Red Bell Pepper

-1.5 cup water

-1.5 cup vegetable stock

-1 tbsp (or to taste) Cumin, Garlic Powder, Onion Powder

-6 tbsp Hummus

-6 tbsp Nutritional Yeast

&#x200B;

Throw everything except the hummus and nooch into an instant pot, press the rice button (12 minutes) and viola, it's done. Makes 3 servings at 750cal or 4 servings at 550cal. Add hummus and nooch and enjoy. Tastes similar to re-fried beans, but in a good way. You can eat this by itself or use in burritos :) Plenty of iron and vitamin c for absorption.

https://cronometer.com/food.html?food=10869614&amp;amount=1&amp;measure=28273340&amp;labelType=AMERICAN

Eat enough calories from whole foods and you'll get enough protein. I worry more about hitting some elusive micronutrients than protein after logging a couple days on Cronometer.com

&#x200B;

Cheers!

You can use cronometer.com to estimate calories.

If you want to lose weight, just eat fewer calories than you burn. There are BMR calculators that can estimate this, but you can't go wrong with a reliable scale and a spreadsheet.

If I were in your situation I would get a rough estimate of your TDEE. Cronometer.com is useful. You just want to be in a calorie deficit. If you're gaining weight, that typically means you're eating more calories than your expending, regardless of how healthy the food. Fyi, if you use those calculators I'd recommend entering a value lower than "moderately active".

I don't think keto is necessary. Continue to eat carbs but definitely adjust your macros for higher protein. I'm a skinnier guy trying to gain muscle and I eat a high carb diet, probably 55% carbs, 25% fat, 20% protein. In your situation I'd try to get your protein up to maybe 30-35% protein, 30% carbs, and the rest fat. 30-35% is challenging on a vegan diet. I'd recommend finding a plant based protein powder to make it easier for yourself, although it's possible without powder. Learn how to make seitan. Find some good tofu and tempeh recipes. Rice and beans. Nuts.

Second, I'd recommend strength training mixed with some HIIT, all while eating in a deficit. r/fitness has some good resources for that.

I'd focus on eating more quinoa and legumes as they are high carb and have a decent amount of protein. Dates are a good go to snack they don't go bad and are good to eat as a preworkout snack, they are high sugar and contain a range of minterals.

I also use/used the website cronometer a free website that you can record and log what you ate and it will show you a breakdown of protein/carbs/fat and ratios, vitamins and minerals. it also will calculate how much you should be eating in a day to gain weight(or lose or maintain) and also tells you how close you are to reaching the RDA of everything (c/p/f vitamins, minerals, calories, water).

If you're lacking inspiration for what to make try bookmarking a couple of vegan recipe blogs I know there is no shortage of them on the internet. I have so many delicious recipes saved so i'm never left thinking what should i make for dinner.

Pea protein on Amazon.

Or just get all of your protein from your diet like a lot of us.

Not sure how much you are willing to buy in bulk, but PB2 can be had for $6.50/lb when you buy 3 lbs on Amazon.

Check out the Daily Dozen app! (links at the end) I base my grocery shopping and meals around hitting all of my recommended servings of different foods, and when I entered all of my meals for the day into cron-o-meter the other night my micro-nutrient levels were almost perfect. It leaves a little room for stuff like fats and carbs or whatever else you want to hit your TDEE with, while giving you all of the nutrients that Soylent would. The guy behind Daily Dozen, Dr. Greger, is a clinical nutritionist who advocates eating a whole foods plant based diet.

https://play.google.com/store/apps/details?id=org.nutritionfacts.dailydozen&amp;hl=en https://itunes.apple.com/us/app/dr.-gregers-daily-dozen/id1060700802?mt=8

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein. I lowered my body fat percentage from 12% to 6,8%.

Use cronometer to track calories.

I use cronometer.com - Easy to input, and gives you a lot of information about macros, micros and so on.

Depending on your goals, I would go either Metallicadpa's pull/push/legs program (requires 6 days a week though) or Starting Strength/5x5 Stronglifts. If you go with SS or SL, I would advise not to stick with them for too long. Stick with them until you begin to plateau, then consider switching. They are good for learning techinique and gaining some strength quickly in the compound movements. But the linear progression + somewhat high intensity and focus on compound movements means, that you will quickly begin to struggle on those programs, since you can't recover between workouts eventually, and you will have a hard time breaking through plateaus. SL and SS are 3 full body workouts a week, so quite manageable.

Hi! My name is Eliisa and I am the Social Media Coordinator at Cronometer. Thanks for all the awesome Cronometer love everyone! We really appreciate all your awesome feedback and support!

If you're just starting out with Cronometer, wobreddit, I would highly recommend checking out this super helpful blog article as well :) https://cronometer.com/blog/6-tips-getting-nutrition-data/

And feel free to message the awesome support staff any time for help if you need it;

Almost everyone on here has hit the nail on the head about where to get the most comprehensive data from Cronometer! Yay!

My name is Eliisa and I am the Social Media Coordinator at Cronometer and I LOVE seeing how educated everyone is about using generic versions over scanning the package or using branded versions.

Just to touch on this if you did want more information here is a great blog https://cronometer.com/blog/6-tips-getting-nutrition-data/ which delves into getting the most from your data!

Let me know if you need any help with anything at all! We love helping our users! Have a great day!

On the way to work I ate a hummus sandwich and drank a liter of soymilk labelled at 3.8g/100ml. 14g + 38g = 52g.

https://www.webmd.com/pain-management/knee-pain/tc/patellofemoral-pain-syndrome-topic-overview

See if your symptoms match this (runner's knee, aka patellofemoral sydrome). Get a doctor's opinion as well.

Here are some recommended stretches: https://www.runnersworld.com/website-only/patellar-pain-exercise-program

You should also read some articles on how to run with proper form. It may potentially be a form issue (mine was, I put more weight on one leg than the other).

You won't be able to put on much weight, especially lean muscle in 3 months. What you can do is one cycle of bulking (two months) and cycle of cutting (one month) - it's easier to lose fat than to gain muscle... Also, expect to gain 3-5% of body fat during bulking, there is no such thing as putting on muscle without putting on fat...

Obviously you need to reduce your cardio levels if you're doing a lot for a bulking phase - once or twice a week for an hour is just about a right amount of cardio. I personally bulk with 300kcal over my energy expenditure (I use https://cronometer.com/ to track my food (I weight everything I put in my mouth, including water) and Fitbit to track my energy expenditure), if you're new to lifting, you can do 450-500kcal a day.

If you're not using any protein powder yet, I personally use https://www.vivolife.co.uk/... I try to stick to 55:25:20 macro profile (55% carbs, 25% protein, 20% fat), but if after workout I am low on fat (eq. only 15%) and calories, I don't add any fats to my after workout shake...

BTW I am 29, amateur boxer and I lift three times a week regardless of bulk/cut, box two times a week on bulk and three times a week on cut. In addition, I also walk or run to/from the office (10km) when on cut - so I am actually eating much more on a cut, than on a bulk in terms of total calories intake, while still having about 1200kcal a day deficit which translates to roughly 1,5kg of fat loss a week.

As you're more concerned with weight loss than muscle mass preservation, the carb thing isn't imperative (some would even argue for HCLF), but depending on your beer consumption you're going to want to reduce here because you still need to accommodate lipids (fat) and protein while still seeing caloric restriction relative to your total daily energy expenditure. You don't even need to eliminate bread, but it's often the easier trade off.

Your beans, potatoes and breads all fall under starches, but unlike beans and potatoes which aren't "stripped down" as it were, many folks aren't eating whole grain breads such that you need to then eat 'enriched' products so that you're not shorting yourself B vitamins and other nutrients. White breads also don't generally see the same fiber/protein/satiety as their whole grain friends, and when you're on the road you aren't always going to find vegan-friendly whole grain whatever convenient to acquire, hence the recommendation to avoid bread.

Obviously you don't need to count all of your calories to successfully hike the world and overcome technical terrain, but it helps if you want to have a physique comparable to Mr. Pitt. If you haven't already explored such an option, you might want to look into MFP or Cronometer to help you make further progress in this area. It can be brutal seeing your weight fluctuate when you drink a few extra beers and have a few more bowls of wossname, but such an app will help you realize your aesthetic goals as you get a better understanding of how your body responds to what you're feeding it on a day to day basis.

Not fruity but ghost makes a pancake mix.

Ghost 100% Vegan Plant Based... https://www.amazon.com/dp/B07VWKC9KR?ref=ppx_pop_mob_ap_share

It’s a little thick but tastes amazing with some blueberries. Just needs a bit more liquid than usual.

>this massive protein counterjerk in vegan spheres

Yeah, I think it's a kneejerk reaction to all of the annoying comments about veganism and protein. Unfortunately, people take it too far in the other direction and there are some well-known doctors/authors who have done their own disservice to the community with their claims about the dangers of protein (Proteinaholic is the one that comes to mind most often).

That's interesting to know! Idk what temperature the ones I'm eating were dried at, I eat these guys:

The dry roasted ones are usually salted and crunchy in a way that doesn't work for the texture of this bowl imo.

Hopefully the boiling water solves this problem for me :p

Edit: Just noticed your user name, this is kind of your thing, huh? Any brand recommendations?

It's definitely optional but if you have the rest of your diet and training dialed in then it could be useful to add to your routine. As u/JrDot13 said, 5 grams is a good daily dose. It's probably best to put it in your pre-workout meal/shake/drink, but overall that's not a huge deal. For the best value, I would go with something like Bulk Supplements on Amazon.

Idk about super cheap (15$) but I get mine off amazon. On the bag it gives you a great recipe for masoor dal which is awesome for meal prepping.

Yeah, I should add that I also "hacked" my metabolism by eating 5-6 pre-portioned meals a day. This helped me hit my macros and not be too ravenous. The carbs I will eat, I consume in the morning. These are usually something like whole wheat toast with PB or steel-cut oats with berries. The energy from these complex carbs carries through the day.

Use a calorie tracker like My Fitness Pal android/apple for a few months to get a sense for how you should eat to hit your macros. This is a pain in the ass for cooked-from-scratch meals since there's no nutritional data for those so you have to spend the time and weight all the ingredients and calculate your own nutritional label. I have set meals I make that I know what the macros are and I make those meals over and over.

You did the right thing by asking your doctor. Knowing nothing about you, generally speaking, 90/60 is very low. Low blood pressure can be a problem. 118/72 is squarely in the good range. My personal experience was that I had symptoms of hypotension at 96/60. At 110/80, those symptoms have mostly disappeared and I feel better. If you feel okay, and your doctor says you're okay, go with it. Here's an article about hypotension for comparison. https://www.mayoclinic.org/diseases-conditions/low-blood-pressure/symptoms-causes/syc-20355465

As far as resting heart rate is concerned, according to the Mayo Clinic, 60-100 is normal. A decrease may indicate improved cardiovascular health. Have you changed your workout routine? Again, your doctor says you're okay, and you haven't complained of any symptoms. All signs point to you being in the normal range for both resting heart rate and blood pressure.

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein. I lowered my body fat percentage from 12% to 6,8%.

Use cronometer to track calories.

Do you want to gain weight or lose weight or just be healthy?

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein a day without a protein shake.

Use cronometer to track calories.

Do you want to lose weight or gain weight?

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein a day without a protein shake.

Use cronometer to track calories.

I eat 3600kcal and 170g of protein a day just from whole foods without a protein shake.

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me. I eat a high carb low fat diet with 3600kcal and 170g of protein a day without a protein shake.

Use cronometer to track calories.

I eat 3600kcal and 170g of protein a day just from whole foods without a protein shake. In the morning soy milk with overnight oats and a scoop of protein powder?

I don't eat a pre or post workout meal I just see that I have enough kcal each day. In the evening I have a snack. I eat 3600kcal with 170g of protein without a protein shake. When cutting I used to choose the cheapest option and that was myprotein for me.

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me.

Use cronometer to track calories.

Eat a whole foods plant based diet so eat oats, whole wheat pasta, brown rice, potatoes, lentils, kidney beans, chickpeas! Here's a typical day of eating for me.

Use cronometer to track calories.

No vegetables? What about beta carotene for Vitamin A? Calcium? Try Kale, cruciferious vegetables. Don't underestimate the humble carrot.

Eat mushrooms

punch it into cronometer.com and check where your micronutrient shortfalls are

980 calories from fat on a 2600 calorie diet is 37.7% calories from fat. I wouldn't add more overt fats, but switch up some of the fats you're currently eating. I'm not sure where you're getting all that fat from, it doesn't seem like what you listed is almost 40% calories from fat.

I used to have really bad binging issues, but I also had to take a bunch of supplements on my old diet, because I guess the food was high on calories, but low on nutrients. Specifically it was a lot of junk food and things like gluten-free bread which is sadly low on nutrients compared to wheat bread. After I went vegan I shifted to a more whole-foods, plant based diet, where the foods are much higher in nutrients, but generally lower on calories. Suddenly I was eating big bowls of veggies, grains, beans, tofu, and fruits, which helped me hit my nutrient goals much more easily, and the urge to binge just vanished.

I sometimes notice myself back sliding around my period, when I'm feeling lazier, and am more likely to crave junk food. After my diet slips back into more junk food than whole foods, then I start catching myself more likely to binge. When I make a specific effort to eat fruit or other healthy snacks, the urges go away again. So I'm suspecting it's a combination of stress/hormones, and the body craving nutrients but not knowing how to go about getting them. Cronometer, is definitely helpful when it comes to pinpointing anything I might be low on, so I can take supplements for things I don't eat enough of, mostly iodine (because I rarely eat seaweed) and vitamin E because I don't usually eat enough seeds or nuts.

Edit: Oh, and remember to drink plenty of water! VERY often, we're thirsty, but get the signals mixed up. If you try to drink some water or un-sweetened tea any time you find yourself browsing at snacks. You may find that's enough to sooth your urge to stuff yourself :p

The main ones are B12, omega 3 EPA/DHA, maybe iodine (depending on what you're eating), and maybe D3 if you aren't getting enough sun exposure.

As for the amount, I like following Dr. Greger's recommendations:

http://nutritionfacts.org/2011/09/12/dr-gregers-2011-optimum-nutrition-recommendations/

I'd also recommend tracking what you eat because it is possible that you are avoiding certain nutrients. For that I'd recommend

https://cronometer.com/

If you are low on a certain nutrient, you should go through whole foods first. For example, it is possible you aren't eating your greens, carrots, certain squashes, or sweet potatoes, and as such, aren't getting any beta carotene. It'd be better to include some or all of those (greens are an absolute necessity in my opinion) instead of taking a supplement. As for the RDA, a sweet potato has 1,403 mcg RAE (retinol activity equivalent), which surpasses the RDA by ~150-200%. Just make sure you're eating some fat with it because it is fat soluble.

Beans are definitely your friend here! Especially lentils; not only are they higher in protein than most legumes, they're also lower in fiber and will be less filling/bloating, so it's easier to eat more (compared to other legumes).

You could try Seitan, assuming you don't have Celiac's. I've heard it's relatively easy to make at home too, once you get started.

Nuts/Seeds really aren't high protein foods, they are high fat foods. So if your goal is lots of protein without overdoing fats, be mindful of the ratio here (around 2:1 to 3:1 grams of fat:protein).

Regarding the Quora, it's worth saying that salt isn't actually as bad for you as you think; there's a lot of conflicting research out there, but it seems that what we're told is "high sodium" is actually perfectly fine -- in the range of 3,000-5,000 mg per day seems optimal, according to some. Others will claim this is too high, and lower is always better, but there are studies showing that lower is worse. Hard to say what is truly optimal.... but I believe the real problem isn't high sodium itself -- though it of course can be overdone --but rather high sodium combined with low potassium. The potassium to sodium balance is critical, and most Americans are considerably deficient in potassium. You may want to do your own research, but consider that the high salt in Quorn may not be so problematic, as long as your potassium intake is high; some of the best potassium sources are Potatoes. Sweet Potatoes, Bananas, and legumes in general. Even if you cut back on salt, it's wise to check how much potassium you're consuming (I like cronometer.com personally).

Try tracking your calories for a month using cronometer.com. Based on what you say you eat, it doesn't seem like you're getting enough calories. I struggle with putting on weight as well, but I'm making sure I eat at least 3k calories per day and I have slowly been putting on weight over the past few months. My day looks like this generally:

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Breakfast - Smoothie with 4-5 bananas & 4-5 dates as a base. Then I throw in whatever frozen fruit and greens i have. Generally this smoothie is ~1k cals.

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Mid-Morning Snack - More fruit including berries, mango, melon and whatever else I might have at home.

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Lunch - Potatoes/Sweet Potatoes, some type of grain, greens and other veggies

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Dinner - Huge meal

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This has helped me put on about 5 pounds in the last couple months.

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Good luck!

That really depends on where you are at right now and what your goals are. The research I have looked at seems to indicate that really lean, more advanced lifters can benefit from 2.5-3 grams of protein per kilogram of fat free mass. If you have a higher percentage of body fat and you are a new lifter you can get away with much less, but I can't remember the numbers. There are good links from the fitness subreddit I think. Here is one paper looking at protein intake for calorie restricted athletes. https://www.researchgate.net/publication/257350851_A_Systematic_Review_of_Dietary_Protein_During_Caloric_Restriction_in_Resistance_Trained_Lean_Athletes_A_Case_for_Higher_Intakes

I like this graphic better.

It's all pretty subjective, but I like a few at Go Vegan Tees. I especially like the simplicity of the Powered by Plants tank.

It is quite easy to get 94 grams of protein per day on a whole food, plant based diet. It's even easier on a vegan diet that includes things like seitan and protein powder.

Basically, just eat some legumes (beans, peas, lentils, chickpeas, etc). Tempeh is also a great choice as it is a fermented whole soy food and contains lots of protein and micronutrients.

If you're worried about it then try weighing everything you eat and putting it into a nutrient tracking website or app like CRON-O-Meter for a few days and see how much protein you're getting.

You're right about 1.4g of protein per kg being a good amount though. The highest you could even possibly benefit from (based on what I've read) seems to only be 1.8g of protein per kg.

I guess the myth is all the people saying you need 1g per lb of bodyweight or more (that is to say 2.2g per kg or more) which is much higher than what the science would have us believe.

That's a good point. I personally don't think we should discourage vegetarians from asking questions here by downvoting them into oblivion. That said I also don't think anyone here is going to condone the use of animal products so any advice you get about supplements or nutrition will most likely be for vegan products.

As far as protein sources I highly recommend tempeh. If you want something that's even higher in protein you could make some seitan (it's pretty much all protein). And of course legumes such as black beans, red lentils, etc.

I get over 100g of protein per day from my diet, I don't use any protein supplements, I hardly ever eat seitan anymore, and I am currently cutting on ~2500 kcal/day. If you want you can PM me and I would be happy to give you some more information about what I usually eat or even share some of my CRON-O-Meter data with you.

Anyway, good luck with everything and good on you for being vegetarian your whole life. Obviously I would like you to go vegan and stop eating animal products altogether, but I'm not really into controlling other people so all I will say is please consider going vegan (it's better for your health, the animals, and the environment).

Find your TDEE (total daily energy expenditure) using https://cronometer.com/ Download the nutritionfacts.org app and try and hit all the daily dozen....

Figure out what you like eating. Batch cook that. Find easy quick foods for when you need it... I Like Cliff builder bars, but also buy the Costco branded Kind bars for certain circumstances. Buy a pressure cooker and start batch cooking. I like chili's as my primary meal I build other things off of... I batch cook it once a week from scratch and have a base for my meals the rest of the week as needed. I cook the beans I want and then go lazy by just adding in a Store bought salsa... Easy as hell and damn good. If I want chili... 2 minutes and done, a burrito 3 minutes... etc...

Find meat replacements if you need them... Butler soy curls are my current go to help people quit meat.. In 5 minutes or less along with my rice I batch cook you can have a teriyaki chicken substitute, taco filling or fajitas etc...

Go to body weight fitness and start one of their recommended plans... Do it daily...

ask any other questions and I will try and answer them...

A helpful tip - right away, make sure you are eating enough calories. If you use a tool like cron-o-meter even for 3 or 4 days it will help you see how you are doing with all nutrients including calories.

This one doesn't have that chalky taste. I tried it and recommend it.

Orgain Organic Plant Based Protein Powder, Creamy Chocolate Fudge - Vegan, Low Net Carbs, Non Dairy, Gluten Free, No Sugar Added, Soy Free, Kosher, Non-GMO, 2.03 Lb (Packaging May Vary) https://www.amazon.com/dp/B00J074W94/ref=cm_sw_r_apan_glt_fabc_JE6M6DPC20H63SFKD5Y5

Garden of Life pre workout https://www.amazon.com/dp/B01N5AZ70H/ref=cm_sw_r_cp_awdb_imm_AJTSFWHR8VV4YHZK45ZV?psc=1 is my go-to after trying a few others. It doesn't have an insane amount of caffeine and I found the energy boost to be natural feeling. Organic and nice ingredients too. I like the taste, but it takes a bit to get used to.

Your best friends ↓ https://www.amazon.com/dp/B00PB8U7Y0/ref=cm_sw_r_cp_apa_glt_fabc_K1V4QNC0N72MJ8KW7Y2R https://www.amazon.com/dp/B07BC36S52/ref=cm_sw_r_cp_apa_glt_fabc_W39ZCHC3GVHT61JPPY7J I eat so much of these and share these links so much they should sponser me lmao

NOW Sports

Amazon.com: NOW Sports Nutrition, Micronized Creatine Powder 500 g, Mass Building*/Energy Production*, 1.1-Pound: Health &amp; Personal Care

Also, consider using a vegan chamois creme. It's what cyclists put on their legs, etc., to stop chaffing.

https://smile.amazon.com/dp/B00BA1EPK4/ref=cm_sw_r_cp_apa_glt_fabc_37308JM5WF7C0ZCN9PPJ

It's minty, and will feel tingly at first, but you'll get used to it. I love it!

I only use it for riding and hiking with shots on, so I'm not sure about wearing it with underwear ans jean's, etc. Good luck!

I use both of these. One with breakfast and one mixed into a peanut butter, banana, chia seed, almond milk smoothie with lunch or dinner.

Garden of Life Meal Replacement Vanilla Chai Powder, 14 Servings, Organic Raw Plant Based Protein Powder, Vegan, Gluten-Free https://smile.amazon.com/dp/B00CLD72GO/ref=cm_sw_r_cp_api_i_MM1NFb26HAV93?_encoding=UTF8&amp;psc=1

BetterBody Foods Organic Plant Protein Powder, 12.7 Ounces https://smile.amazon.com/dp/B06X92NGVM/ref=cm_sw_r_cp_api_i_NO1NFbV6G3S1B

I use Nutribiotic Rice Protein, specifically the chocolate mix. I can get 3 pounds for around 35 bucks from Amazon, so it's not terribly expensive.

I find that if I blend 3 scoops of this, a banana, cinnamon, creatine, almond milk, and peanut butter, it tastes almost like the Pie shakes that Sonic made (which was something I enjoyed before going vegan). Sometimes I'll mix in Oats or Flaxseed depending on how hungry/lazy I am.

Link: https://www.amazon.com/gp/product/B00BCP32PM/ref=od_aui_detailpages00?ie=UTF8&amp;psc=1

The peanut flour is soooo great. I found it on Amazon, but I think it's also at vitacost (for cheaper, probably). The binder is the most interesting part actually, it's the Vitafiber syrup. It has a light sweetness and the consistency of honey. You can get it on amazon too

https://www.amazon.com/VitaFiber-IMO-Syrup-2-64-28-4/dp/B00TIX50OQ It saves you calories because it takes the place of oil and some of the sugar. I love this stuff.

edit to add link

Vega is good but I personally like Amazing Grass Watermelon Energy (also available in lemon-lime). You can get a 30-serving or 100-serving size on Amazon right now with a 20% off coupon.

No probs, the kind I got was their all-in-one kind, which has all the essential amino acids, plus some other vitamins and some omega-3. Both the chocolate and vanilla flavors are great, but I would recommend making sure to use a banana and pb for sure, otherwise it isn't as sweet and fatty tasting. I picked mine up at Albertsons, but you can also grab it on amazon:

https://www.amazon.com/Naturade-Vegansmart-Nutritional-Shake-Vanilla/dp/B00CWLA56O?th=1

Hope that gives you some good info!

https://www.amazon.com/dp/B00J074W94/ref=cm_sw_r_cp_api_i_r1BdCbSWD606Q

I use this protein, with the subscribe & save discount + 5% amazon credit card discount, it cost me about .75 cent a serving. Plus it tastes good.

Just FYI, this one is on sale right now if you clip the coupon and have Amazon Prime. Comes out to $19.50 for me after everything which is 28.7 g/$.

Routine: Through lockdown I’ve been exercising most mornings in the weekdays and hiking a couple of times a week. Exercising usually includes pull ups and tricep dips, lots of walking lunges- jump lunges and jump squats. Basically body weight exercises and resistance band exercises- band shoulder press, resisted press ups and pull ups- banded squats etc. ... usually full body workouts, not really a split during these last few months. I’ve just been trying to get creative and doing what I enjoy. Hope I’m not waffling there.

Food: These are the two protein powders I’ve tried: 1) https://www.hollandandbarrett.com/shop/product/phd-smart-protein-plant-salted-caramel-60043262?skuid=043262

2) Vega (Sequel) Naturals, Sport Protein Mocha 812 G https://www.amazon.co.uk/dp/B016D9IGES/ref=cm_sw_r_cp_api_i_..HfFb261JQZZ

Along with ON creatine... The Vega one is higher in leucine than most whey proteins which is key for muscle building. I’ve not been religiously dieting or supplementing but since dropping animal products I’ve shifted 10kg and Still maintained a fair bit of muscle and strength.

Tofu, frozen oomph, black beans, chickpeas and vegan minces have been in most dinners. Lots of stir fries, curries, lasagne, chillis, enchiladas- it’s me and my girlfriend so I’ll usually cook and we’ll have enough portions for 2-3 evenings

I’ve been cramming in loads more veg over the past few months and feel much better for it

How long I’ve been exercising: On and off since I was 16 but I was a PT in a gym for 3 years. I had some issues with illness and then low blood pressure which caused some problems and knocked my confidence- ultimately lead me to move on.

Goals: i actually don’t have a clear one or set- I should decide what my actual aim is!

Thanks for asking. PM me if you want any more detail, happy to share 👍🏻

I recommend Naturelo. Good forms of the vitamins and a reasonable dosing. It will cover most of your needs but it's fairly low in calcium, magnesium, and choline. That's typical since those minerals are physically large and would require very large pills.

I have been using FitNotes and it is decent. Not the most beautiful but it makes it easy to track a whole bunch of metrics which I like.

I use this one. I've never struggled with those side effects though and I'm not a professional so I'd definitely consult a medical professional before starting back on it if I were you.

I'd recommend the book Fiber Fueled. It's written by a board certified gastroenterologist who has dealt with this hundreds of times with his patients. He has at least one full chapter devoted to this very topic, and much of the book explains how the digestion of fiber benefits you. I can't adequately summarize it, but I will say that he changed my mind on how to think about gas; essentially our digestive tract is something that needs to be trained, just like our muscles. Avoiding beans or other items that do cause discomfort comes as a cost for the benefits they provide, so making a program where you reduce them and then slowly introduce them back again can be helpful. But check out the source for a better answer.

Cluster of advice based on my completely anecdotal experience in no particular order:

If you are doing lots of legumes, I'd recommend this stuff vegan beano . It works better for some than others, but it's cheap enough to be worth trying regardless.

If you are doing dried beans you can also add baking soda when you are soaking them, that is also supposed to help them break down easier in the gut.

Certain foods cause bloating, and unfortunately one of them is onions which are both delicious and in everything. So if cooking for yourself, maybe try cutting down a bit and see if it helps. Garlic and other plants in the onion family can be similarly bloating too 😕

If you are using protein powders, don't drink them in isolation. When you drink one, I recommend having a handful of fruit with it. Not only is fruit great, it also seems to help my stomach process the protein shake, though I have no idea what the mechanism there would be.

If you have specific questions feel free to ask here or in a DM and I'll try to get back to you.

Perfect for calisthenics:

https://www.amazon.co.uk/BESTOPE-Resistance-Powerlifting-Exercise-Crossfit/dp/B00QBLS914/

You can also buy each color individually

I suggest avoiding tube based bands with the metal clips on because they’re far less versatile and just feel meh tbh. Of course, it depends on your goals

Testa is what I use: https://www.amazon.com/gp/product/B01H405UBM/ref=ppx_yo_dt_b_search_asin_title?ie=UTF8&amp;psc=1

I also do 1 tbsp of chia seed and 1 tbsp of flax seed that I grind myself every morning (in my oatmeal). But the chia and flax only provide your ALAs. You have to get your EPAs from the algae.

I’ve just looked at the ingredients for this mince and it’s 96% rehydrated textured soya protein, so you could just buy dehydrated textured soya protein, add water and spices to it yourself, and it’d work out a lot cheaper.

I buy this one - https://www.amazon.co.uk/Wholefood-Earth-Textured-Protein-Mince/dp/B08GDFQ1CG/ref=mp_s_a_1_3?keywords=textured+soy+protein&amp;qid=1661856636&amp;rdc=1&amp;sr=8-3

I use this powder in my smoothies and oatmeal and really like it. I've never tried any of the flavored ones.

https://www.amazon.com/Protein-Powder-North-American-Farms/dp/B0787RBSF8/ref=sr\_1\_5?crid=3QG2832UMFI5F&amp;keywords=naked%2Bpea&amp;qid=1661691762&amp;sprefix=naked%2Bpea%2Caps%2C99&amp;sr=8-5&amp;th=1

Thanks! Here is my current routine! There is also a link in there with a lot of my favorite vegan recipes, and some “perfect day” meals that hit 100% on almost everything in cronometer (when combined w my multivitamin)

This is the one I have, which is basically the same as the one in the vid; super handy.

https://www.amazon.com/Tofu-Press-Cheesecloth-Kitchen-Accessories/dp/B088D3NV7S/ref=sr_1_2?crid=3TM96QJAZTV3F&amp;keywords=tofu+press&amp;qid=1658776235&amp;sprefix=tofu+press%2Caps%2C134&amp;sr=8-2

oh so easy! At least the one I buy is! So I buy the seitan strips (https://www.amazon.com/Sweet-Earth-Seitan-Traditional-Strips/dp/B01EOSN2I0/ref=sr_1_2_f3_wg?almBrandId=VUZHIFdob2xlIEZvb2Rz&amp;crid=13AEGQKUXPHOM&amp;fpw=alm&amp;keywords=seitan&amp;qid=1658577942&amp;s=wholefoods&amp;sprefix=seitan%2Cwholefoods%2C181&amp;sr=1-2) and all I do is heat them up on a cast iron skillet! I like to get a little char on the strips. Then after a few minutes I'll pour a marinade on it - usually a spicy ginger one, but you could use soy sauce, hoisin sauce - I'm big on Asian flavors.

Ab rolling is the fastest way to great-looking abs (and the devices are cheap!: https://www.amazon.com/Ab-Machine-Exercise-Equipment-Workout/dp/B00ZPAWV5C) - extending your abs instead of compressing them makes them stronger and more visually appealing.

But abs also start in the kitchen! Use the 80/20 rule - eat right 80% of the time, cheat 20%. Meal prep is your best friend against low-energy impulse snacking.

Kinda expensive but this really helped me when I got some temporary IBS or something due to immunology treatments. Was fed up with the prednisone.

https://www.amazon.com/VSL-Probiotic-Management-Irritable-Refrigerated/dp/B07WX1LVHL

No, made from vital wheat gluten.

Anthony's Vital Wheat Gluten, 4... https://www.amazon.com/dp/B00PB8U7Y0?ref=ppx_pop_mob_ap_share

I also mix in chickpea flour and nutritional yeast. Makes it a complete protein and get all my b-vitamins from the fortified yeast.

I don't know what a good quality probiotic looks like. I've found this: https://www.amazon.co.uk/BeLive-Probiotic-Digestive-Vitamins-Supplement/dp/B06ZZPS4Q9/ref=sr_1_6?crid=31LJ9A7YKDNNZ&amp;keywords=Probiotic&amp;qid=1655657426&amp;refinements=p_n_feature_eight_browse-bin%3A28193492031&amp;rnid=28193490031&amp;s=dru... Is it any good? I forgot to mention I get exercise, but I barely get any fruit in me, or vitamin C for that matter. I have tracked my nutrients before, but it's too much work because of how much I have to add, including seasonings and things not on cronometer.

I will try a colonoscopy I guess.

Which kind should I look for? I'd prefer those I don't have to swallow or add to food. I had the ones that add to food as a kid, and they fucking SUCK. They were probably the worst tasting thing I had ever tried. I'd literally rather eat my own shit than that. And I don't like that either. I found these: https://www.amazon.co.uk/BeLive-Probiotic-Digestive-Vitamins-Supplement/dp/B06ZZPS4Q9/ref=sr_1_6?crid=31LJ9A7YKDNNZ&amp;keywords=Probiotic&amp;qid=1655657426&amp;refinements=p_n_feature_eight_browse-bin%3A28193492031&amp;rnid=28193490031&amp;s=dru...

Highly recommend some adaptogens!

They are a game changer in terms of my mental acuity and calmness and especially for running.

I use this all in one powder:

Om Mushroom Superfood Master Blend Mushroom Powder Suppplement, 3.17 Ounce, 34 Servings, 10 Mushroom Complex, Lions Mane, Chaga, Cordyceps, Reishi Extract Adaptogens for Vibrant Health, Immune Support https://www.amazon.com/dp/B086CL5FN3/ref=cm_sw_r_cp_api_i_FPX618KMVDVY40X1RNB2?_encoding=UTF8&amp;psc=1

Vegan Brain & Body Boost - 40 Servings | Anti-Aging | Fat Burning & Physical Fitness | Immune Boost | Sexual Health | Amino Acids Missing from Plant-Based Diet | Brain Health & Working Intelligence https://www.amazon.com/dp/B08WK37VGL/ref=cm_sw_r_cp_api_i_22PJ9QT81A7FXK22JM9P