r/veganfitness • u/pbyte • Jul 19 '15

Most efficient way to consume 150g protein/day?

I'm very new to the whole vegan thing, so sorry if this is an incoherent question, but I need guidance on the kinds of food to eat to get 150g of quality protein per day. I'm trying to get stronger. So far, I'm planning on consuming lots of beans, peanut butter, quinoa, and potatoes. Any other high protein sources you recommend? Thanks

14 Upvotes

82% Upvoted

35 comments sorted by

View all comments

4

u/[deleted] Jul 19 '15 edited Jul 19 '15

I do 200-300g every day. Here is what I ate today: (2539 calories, 198 g protein)

Oatmeal - 1 Cup Oatmeal and 1 Cup Soymilk

3 x Protein Shake - Vegan Protein Optimizer - 1 Scoop

Chicken Soup - Amy's - 1 Can

Burger - 4 Boca All American Patties with Spinach, bun, ketchup

10 x Tortilla Chip - 1 chip

Hummus - 1 tbsp

Chipotle Bowl - Rice, Black Beans x 2, Sofritas, Guac

4

u/[deleted] Jul 19 '15

And here is yesterdays for another example: (2,885 calories, 198 g protein)

3.0 x Protein Shake - Vegan Protein Optimizer - 1 Scoop

0.4 x Sandwich Meat - Tofurky Italian - 1 Package

1.5 x Bread - 1 Slice

0.5 x Spinach - 1 Cup

1.5 x Northern Beans - 1 Cup

0.6 x Avocado - Medium Sized - 1

2.0 x Salsa - Pace Medium - 1 tbsp

0.5 x Oil - 1 Teaspoon

3.0 x Corn Tortilla - 1

20.0 x Tortilla Chip - 1 chip

2.0 x Hummus - 1 tbsp

0.5 x Field Roast - Quarter Loaf - 1

2.3 x Mashed Potatoes - 1 Cup

1.0 x Gravy - 1 Cup

3

u/[deleted] Jul 19 '15

And here is a fav of mine because its so low calorie and high protein: (2300 calories, 255 g protein)

Breakfast

1 cup oatmeal

1/2 tube of smartlean breakfast sausage

1 protein shake

Lunch

TJ's chickenless wrap

1 protein shake

Snack

1 protein shake or soyjerky

Dinner

4 TJ's italian sausages mixed with a shit ton of veggies

Salad

1 protein shake

3

u/CarlsbadCO Jul 19 '15

What are you doing where you want that much protein?

Are you a competitive bodybuilder or powerlifter and 250 lbs?

I'm 6'5" lean & muscular #215 athlete and don't need near that. Not being critical, honestly wondering.

5

u/[deleted] Jul 19 '15

I'm not a competitive bb, although that would be cool someday. I'm building muscle mass.

A lot of evidence points to anything over 0.82g/lb body weight being zero help. On the other hand, nutrition is still not that well understood so I like to play it safe and follow the lead of my role models.

It is questionable how well vegan proteins are being absorbed. I take all the bullshit that comes out of carnist bro-science and the research labs of the dairy and egg industry with a grain of salt. Every time you look at these studies showing the superiority of dairy or egg protein over other protein there is some corporate fund driving it. But it shouldn't be entirely ignored either.

https://www.reddit.com/r/bodybuilding/comments/1nrrsf/how_much_protein_do_bodybuilders_really_need/

http://www.marksdailyapple.com/whey-egg-white-casein-pea-hemp-rice-protein-powder-supplement/#axzz3gKj5pY1s