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Posts: 587 4/11/11 9:00 P
My goal is to get about 112-136g protein per day and I supplement with both Soy and Whey protein powder.
The Genisoy products are amazing, they taste great without all of the chalky taste. I also use the "Gold Standard" brand for my whey protein. I do a lot of weights because I'm trying to get lean muscle tissue.
I also eat a lot of nuts and seed filled food (i.e. whole grain breads and etc..), nuts and seeds by themselves, and I try to choose foods that are enriched with protein and Iron. I choose what I eat by making a quota per meal so that I'm on track throughout the day.
Edited by: SORCHA89 at: 4/11/2011 (21:01)
Looking foward :)
Pounds lost: 24.0
Posts: 5 4/8/11 10:11 A
For my protein goals i go for fake burgers(GMO soy though ), beans, tofu, peanut butter, and usually top off the last bit with a glass of soy milk(Silk if it wasn't for you i couldn't be a vegan!).
current weight: 176.0
Posts: 244 11/29/10 3:31 A
I also have read nutrition information stating that americans generally eat an excessive amount of protein and that recommend 45-60 gr per day. I usually get around 45. I have also read that protein in the most effective nutrient for satiety. I notice that i feel hungrier on days i eat less protein. For that reason, I am making a goal to increase my protein intake to 55 for the next two weeks. I plan to do so but having beans 6 to 7xs a week, to always bring a protein containing food to work, and snack on peanut butter crackers.
move a muscle, change a thought.
"I am an all powerful amazon warrior, not just some sniveling girl." - Ani Difranco
April Minutes: 0
Posts: 969 8/16/09 3:50 P
To reach my protein goal I love beans....all types in salads, as dips, or just with some salsa makes a wonderful refried bean version.
Pounds lost: 5.0
Posts: 182 8/13/09 1:33 P
I have discovered the joys of snacking on nuts-esp soya nuts. Very yummy.
No one can make you feel inferior without your permission-Eleanor Roosevelt
'If God wanted us to be vegetarian, he wouldn't have made animals out of meat' 'I hear that's the arguement for cannibalism.'
Goal One-2 inches off my thighs-reward, new sports clothes.
current weight: 323.0
Posts: 2 8/7/09 9:37 P
One great source of protein I've noticed lately is whole wheat bagels. The ones I've bought have 10 grams of protein. I never would have thought they had so much. Plus I spread a little peanut butter on top. The protein keeps me full much longer than my normal oatmeal and fruit breakfast.
Pounds lost: 7.2
Posts: 1,083 8/7/09 3:22 P
Spark gave me a minimum goal of 60 when it calculated my nutritional goals, so I go with that as my target.
I eat whatever I want in the vegan realm. I think I get the most protein from soy products though. I have nothing against meat analogues (soy versions of meat). I also love tofu here and there, but not daily.
I also noticed that the Cheerios I eat for breakfast contains some protein, I think 5. This is pretty good for oat cereal.
"I'm not trying to be super skinny. I want to keep my booty in order." -- Singer/actress Eve
Leader- Vegan Life Spark Team
I'm 5'4 and wear a 6/8
Main Goal- Beat 5k time from 1995- 21:00!
Weight Goals For every pound, I'm giving myself $10. When I maintain, for every week, I'm giving myself $10. Eventually, I'll have the money for a HRM/GPS device for running!
current weight: 144.0
Posts: 339 7/30/09 8:21 A
The information I've read about protein states that most people get too much and a range of approximately 40 to 55 is enough for most people. I changed my protein goal to 35-60 and have made that goal (even went slightly over one day) without issue for the last 3 days... and that's without eating meat wanna-be's. ;)
"A strong woman knows she has strength enough for the journey, but a woman of strength knows it is in the journey where she will become strong."
"Never give up! Never surrender!" ~Commander Peter Quincy Taggart (Galaxy Quest)
Posts: 588 7/29/09 9:18 P
I ate between 65-107 grams of protein (each day falling somewhere in that range) in the last week.
I eat about 2.5 servings of lite tofu on some days, on others I eat 1-2 servings of seitan, black and garbanzo beans are a staple in my diet, as well as whole grains which tend to have more protein than white. I also eat high fiber/protein weight control oatmeal. I also sometimes eat egg (usually whites) and cheese, but I know this isn't a possibility for everyone.
Yesterday I had some non-fat cottage cheese to push me into my protein range. :) I find that dairy and legumes are pretty good for that... and tofu!
current weight: 3.0 over
Posts: 98 7/23/09 11:12 P
I don't worry about it. I've never been one who needs a lot of protein (as in, I don't feel poorly when I don't have a certain amount of protein), but I do try to get at least one concentrated serving of protein a day (tofu, tempeh, etc.) and sprinkle some others throughout my meal (beans, nuts, etc).
But when that doesn't work out, I do ok. Whenever non-veg eaters ask how I get my protein, I always ask how they get their 5 servings of fruits and vegetables :)
Pounds lost: 0.0
Posts: 21,147 7/23/09 4:47 P
I had to become a vegan for health reasons. At first I really worried about protean. I went so far as to find a Seventh Day Adventist Dr. Seventh Day Adventist suggest you go vegetarian. He told me to quite worrying. A serving of protean was the size of a deck of playing cards. He told my not to worry about the fat. If I eat the foods God made I would be ok, just not to eat added fat. Using the SP chart, I find he is right about the fat. I take out the man made fat, and my fat falls into place. I do get a little added protean from my snacks. I find a snack of carbs and protean stays with me longer. I keep rice cakes and natural peanut butter (just ground peanuts) at my desk.
Objects in the mirror will get thinner than they now appear
MaryAlice from Alvin TX
current weight: 161.5
Posts: 234 7/18/09 6:44 P
My spark nutrition says I should be getting between 60-130 grams of protein a day. I'm 5'1" and 103 pounds at the moment. There is no way that I need more than 60grams a day. I really don't worry unless I go way under 40 grams in a day.
Posts: 45 7/15/09 10:01 A
I just changed my Spark protein goal to at least 40 grams, as from my research that seemed like enough.
But, I usually eat around 60 grams per day. Seitan, tempeh, tofu, Tofurkey links, Tofu Dogs, and GimmeLean sausage are all packed with protein. I've recently started making my own "wheat meat" with gluten (as seitan is pretty pricey, and rolling out dough is lots of fun).
I've been surprised with how much protein whole grains have. If you cook quinoa or oatmeal in soy milk, you'll get ~13 grams of protein in a regular serving.
Obviously beans are high in protein. Clif Bars and Luna Bars also have 6-10 grams each.
Nutritional yeast also has a ton of protein (plus B-12). If you start using it to make low-fat cheese sauces, you can get a ton of protein that way, too.
current weight: 126.4
Posts: 479 7/14/09 4:16 P
I've been doing this less than a week, but so far my fat and carbs are always over, and my protein is at the low end, even though I lowered my protein goal. I've tried roasted chickpeas (delicious) as a snack, and nuts and peanut butter, but I still end up with my protein disproportionately low. Today I broke down and bought beef jerky (I'm having a bad day for no good reason). Does anyone have a high protein snack idea for me? I would love something sort of dry and salty - maybe tofu jerky?
current weight: 180.0
Fitness Minutes: (17,317) Posts: 6,303 7/8/09 2:37 P
I have had roughly 36 grams of protein today so far, and I have had two meals and one snack. I estimate that by the end of the day, I'll have about 50 grams, which is about what I get most days.
~~ Will ~~
~~~~If you're looking for a blessing, try being a blessing to others! ~~~~
I got 73 grams of protein today...and today was a vegan day! It can totally be done in a vegan, low cal way.
1269 calories 228 carbs 19 fat 73 protein
I'm always low on fat...I need to work on that. Haha, nobody ever asks vegetarians how we get our fat! It's a good question, considering all the gross saturated fat ominivores get from animal products. :P
Edited by: CINA90 at: 7/5/2009 (22:46)
"When you get married, does the religious figure or justice of the peace ask, 'Do you swear to give this person a try?'...It takes more than a try...to quit addictions; it takes commitment. A commitment is a promise that you stick with, no matter what." -Dr. Fuhrman, author of Eat to Live
Posts: 234 7/2/09 11:02 A
I'm always a few grams off of my daily protein goal, but it's usually only 5-8 grams off, so I'm not really worried. Plus, I think SP uses a little high goals since it's meant for super active people, and I'm working slowly towards my health due to health issues.
Posts: 277 5/29/09 9:29 A
I agree! Thanks for all the research and info. I've just been ignoring the part of the daily report that tells me I'm under the protein goal. Now I know how to change it so it becomes a useful measurement for me.
~There is no way to happiness; happiness is the way.
C25K - Completed program 8/27/09
current weight: 135.0
Fitness Minutes: (5,057) Posts: 1,511 5/28/09 10:45 P
I've been away from SP for quite a while, but have managed to maintain my weight. I still have about 15 pounds to lose so I started back a couple of days ago. I have been tracking my food and was worried about my protein since I am mostly vegetarian and have considered veganism.
Thanks for the research ladies... now I can rest a little easier regarding the protein. Their low end is above my high end calculations according to your posts.
Nothing tastes as good as being healthy feels.
Love begins within.
"To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." ~Ralph Waldo Emerson
current weight: 151.0
Posts: 50 5/28/09 9:23 P
I agree the SP protein goal seems a little high and I have trouble making it even though I drink a lot of milk which I need to ease up a little on since my calcium seems a little high.
To be nobody but yourself – in a world which is doing its best, night and day, to make you everybody else – means to fight the hardest battle which any human being can fight; and never stop fighting. ee cummings
current weight: 131.0
Posts: 183 5/28/09 6:36 P
The WHO says you only need to get about 10% of your calories from protein. So if you're going to eat 1600 calories a day, 160 of those should be from protein, which means you need 40 grams of protein.
By the RDA's math, I'd need 58 grams of protein. Which can be hard for me to do, but I have gotten up to on occasion.
current weight: 173.6
Fitness Minutes: (1,392) Posts: 295 5/28/09 10:48 A
that puts my protein at 84 grams! I barely made my 60 g yesterday and I had to eat peanut butter to get there! I am just going to start adding protien powder to everything.
Dear God, Please help me not to gag and tie up my children.
current weight: 231.6
Posts: 154 5/27/09 11:04 P
I just go by the RDA for protein consumption, which is .8g/kg of body weight. Just take your body weight and divide by 2.2 to get it into kg. Then multiply that by .8 to get how many grams per day. For me, it is 63 g. Although this is the RDA, it has a very large margin for error built in so that it can apply to the entire American population. Most people can do well on much less than their RDA. At least that's what all my professors in my dietetic classes tell me.
current weight: 164.0
Posts: 279 5/25/09 9:02 P
I eat peanut butter (I rarely eat fat and need the fat, too), and I LOVE tofu! I also eat portabella mushrooms a lot. I also eat eggs, cheese, and milk, but they're obviously not vegan choices. I do eat some veggie meats like Morning Star, but they're for barbecues and stuff. Whole grains also have some protein.
current weight: 158.0
Posts: 71 5/25/09 1:55 P
To calculate how much protein you should be getting:
At the top of your nutrition page there is a button that says "Change Nutrition Goals." If you click that, then click the "edit" button next to your protein goal, a box will come up that allows you to change the values for how much protein you are trying to get. There is also a little "Info" button, and if you look there it says that about 15% of your daily calories should be from protein, which works out to 75 g of protein a day for a 2000 calorie diet, so:
75 / 2000 = 0.0375 So multiply 0.0375 by your min and max recommended calories per day and that will give you a range.
For me that was: 0.0375 * 1280 = 48 and 0.0375 * 1630 = 61 So the minimum protein I should be eating per day is 48 g if I eat about 1280 cals that day, and 61 g if I eat about 1630 cals per day.
Lo and behold this also made my approximate calories from protein per day work out to 15% according to the calculator on the daily feedback page so this is more correct than the automatic sp calculation.
For the max protein per day I just figured that before my range said get 60-134 g, and that's a range of 74 g, so I set my range to be 48 - 122 g per day (48 + 74 = 122). This may not be the most scientific thing ever, but I'm probably never going to get to 122 g anyway. I don't overeat protein.
Hope this helps!!
current weight: 149.8
Fitness Minutes: (750) Posts: 28 5/25/09 11:30 A
How do you calculate how much protein you should be having in a day? It seems that SP is telling people to eat too much protein so how do you know what's right or not?
current weight: 147.0
Posts: 71 5/25/09 1:11 A
I have also been having trouble meeting my protein goal, so this thread helps a lot! SP says I should be trying to get 60-134 g of protein on a 1280-1630 cal diet. Not so easy to meet. Even when I was eating some fish it was really hard, so now that I'm cutting out fish too its gotten almost impossible.
I just calculated that I should really be going for about 48 g of protein per day, and that seems a little more reasonable with my diet, so I'm going to try to aim for that from now on. Thanks for the research and the info everyone. :-)
current weight: 149.8
Fitness Minutes: (750) Posts: 28 5/24/09 8:30 A
I am also not meeting this goal. I am struggling because I cannot eat any dairy, I have a slight allergy which is causing psoriasis and eczema. So I am at a lost at this. Any help and suggestions would be appreciated. This is great though, a lot of useful information for me. Thanks guys.
current weight: 147.0
Posts: 28 5/23/09 2:10 P
I am so happy to have found this "thread (is that what these are?)"! I joined SP on 5/19/09 and have been so concerned with meeting my protein goals. Lots of good information here. I calculated my intake amount according to the info @ the american heart assoc. and that is what I will use in my head, and not freak out so much about meeting the SP goals in that area anymore!
Edited by: MISLED at: 5/23/2009 (14:12)
Posts: 27 5/20/09 12:52 A
I don't worry about the fat content in nuts. Remember, we're supposed to eat plant-based fats. Also, more of our calories are supposed to come from fats than protein (20ish% vs. 15ish%). I eat at least 1 oz nuts daily (and often 1 tbsp of some nut butter), but I rarely go over my fat because I eat a bunch of low-fat stuff otherwise. Even when I have 1/4 avocado, I usually don't go over.
I agree that SP's protein recommendation tends to be a little high. Online protein calculators put me at about 50 grams (and I'm 145 pounds). I've seen recommendations as low as 45 for me. I meet that easily without meat, fish, dairy or eggs.
Anyway, I meet my protein goals with soymilk, cereal, beans and I now use vanilla soy protein powder in my homemade smoothies. Edamame (also soy) is also a relatively lo-cal protein source (about 120 cals gives 13 grams protein). Spinach and other cooked greens give a ton of protein too.
Edited by: CMHLLAMA at: 5/20/2009 (00:53)
current weight: 148.8
Posts: 19 5/18/09 9:14 P
whoa. Seriously. Perfect timing for me to stumble upon this post. I was just stressing out about this. But maybe I'm really doing ok afterall.
Regardless, what sorts of foods do you all recommend for high octane non-animal proteins?
I've always kind of considered them essential for protein since I don't eat meats, but I'm re-learning that even a quarter cup of mixed nuts takes up some really valuable real estate on my daily allowances. Lean protein suggestions?
current weight: 114.0
Fitness Minutes: (8,622) Posts: 81 5/15/09 4:12 P
Wow - all your posts make me feel so much better! I usually barely hit the minimum of their range (for me: 60). Thanks everyone!
I just tried to change my "protein goals" and if you click on the "info" tab next to protein goals, Spark says: "SparkPeople recommends that people get 15% of calories from Protein, which is typically 2-3 protein servings a day. Like carbohydrates, each gram of protein contributes four calories. Therefore, at least 75 grams (300 calories) of protein should be consumed on a 2,000-calorie a day diet. Your protein recommendation is based on your calorie goals."
Therefore, I think there may be something wrong in their automatic calculation in the web program as it was telling me to consume 60+ grams for a 1200-1550 calorie diet but it should be 45+ grams if you do the calculation of 15% to a 1200 calorie diet.
Edited by: GRETCHIE80 at: 5/14/2009 (08:30)
Posts: 6 5/14/09 8:20 A
After hearing from many that the protein recommendation by Spark is too high and difficult to reach for us vegetarians, I decided to do some research.
The American Heart Association recommends that you get approximately 0.8 g of protein per day per 17 kg or 0.36 g protein per day for each pound you weigh. Therefore, if you weigh 140 pounds, you should get 50.4 grams per day (140*.36). See: http://circ.ahajournals.org/cgi/content/full/104/15/1869
Average protein intake is about 15% of calories consumed.
Fitness Minutes: (1,755) Posts: 113 5/13/09 11:39 A
I also have a lot of trouble meeting the protein goals SP set for my calorie range. I looked up the official daily recommended levels, and it was only 50 grams for a 2000 calorie diet. SP has mine set at a minimum of 60 for a 1400-1800 calorie range. So I can't worry about it too much. Most Americans get much more protein than they need.
Fit At Forty
Pounds lost: 10.0
Fitness Minutes: (131,943) Posts: 11,432 5/10/09 9:29 P
I am always under my goal according to what SP recommends. I just do the best I can to reach it and not worry about it too much. Balance is the key, but that isn't always easy to achieve.
Jackie Northern Ky.
"No one is useless in this world who lightens the burdens of another." -Charles Dickens (1812-1870)
"Most people don't change until the pain of staying the same is greater than the pain of changing."
April Minutes: 1,757
Posts: 3,227 5/10/09 4:20 P
This is a topic that comes up so much in this group! There's tons of links and info in some other posts if you search the group topics that backup the idea of lower protein levels than those recommended. For my calorie range about 40 grams protein for the day is recommended according to these outside links. Wish you well and much success!
-:|:- Dee -:|:- Joy is a state of being regardless of our circumstances. Find a way.
Fitness Minutes: (22,658) Posts: 3,725 5/10/09 1:27 P
I don't worry about getting enough anymore either. I read where eating a vegetarian diet provides twice the amount of protein needed daily. Depending on what you read, the amount of protein needed daily really varies. 18 - 60 grams a day.
Boni Co-Leader Vegan Fitness and Nutrition
"There are no shortcuts to anywhere worth going." Anon "Finishing is winning." "Treat everone you meet as if they have a sign around their neck, "Make me feel important."
current weight: 123.0
Posts: 336 5/10/09 12:37 P
i dont worry about the protein anymore. i used to stress over it and i ALWAYS added too many calories. now, i eat lots of grains, veggies, veggie burgers, etc and beans. i choose higher protein breads, cereals, bagels, etc.
i CAN do this!!!!
Pounds lost: 5.0
Posts: 6 5/10/09 11:31 A
I rarely meet this goal, too. I cannot eat dairy products because I am allergic (unless it is unpasturized which is high in fat). I eat tofu, soy, some fish, nuts (again, high in fat)... but I never seem to reach the daily protein goal without adding a lot of fat and calories.
Fitness Minutes: (3,517) Posts: 1,964 5/10/09 10:38 A
I never thought of meeting my protein as a problem. I've always read that the majority of people eat way too much protein. Protein is in everything but fruit. I have a problem meeting my daily goal of vegetables.
NW Indiana Central Time
Pounds lost: 5.0
Posts: 50 5/10/09 10:12 A
It's hard for me to meet this goal - for reaching this goal I eat:
Are you meeting your daily protein goal? If you are please tell me what you eat to meet your protein goal.
"Finally, brothers and sisters, keep your thoughts on whatever is right or deserves praise: things that are true, honorable, fair, pure, acceptable, or commendable. Practice what you've learned and received from me, what you heard and saw me do. Then the God who gives this peace will be with you." Philippians 4:8-9
Pounds lost: 0.0
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