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RENATARUNS SparkPoints: (4,367)
Fitness Minutes: (2,155)
Posts: 1,379
5/15/14 12:00 P

There was just another thread on this sort of thing (the title is "protein"), which you might want to read. Basically SP is setting its protein recommendation higher than strictly necessary in order to support easier weight loss. That may not be necessary for everyone and is probably rarely going to happen for most vegans, regardless. The normal minimum for a woman who is not trying to lose weight is more like 45-50 g, I can't remember exactly. (Again, check out that other thread.)

In the meantime, double and triple check protein amounts in everything you eat, not just beans and rice and so on. Don't trust the numbers for vegetable dishes to have been entered accurately. Many people aren't even aware that a banana has a gram of protein, for instance, or that spinach has quite a lot (on a per calorie basis). Once you can be certain you know how much protein is in the foods you normally eat or would consider eating, you'll have an easier time of it.

(Also don't think you necessarily have to stay right at 1200 calories to lose weight effectively. While people vary, for many going that low is not only not helpful but outright counterproductive. If you're not sure, starting at the top of your range and adjusting from there if needed might be better in the long run. And be sure you're adding a couple hundred calories per day regardless, if you're exercising much at all.)

SONO918 Posts: 36
5/15/14 10:07 A

Just started vegan on May 3. Any help will be gratefully appreciated. Nutritionis told me I need at least 60g of protein for 1200 cal diet. Am having trouble getting to 1200 cal and also 60g for protein. Suggestions? Would rather not do processed items, but will if I have to.

DIDS70 Posts: 5,368
7/26/13 1:07 P

Greens have a lot more protein than SP shows which is why I choose not to track here.

STARSHINE182 Posts: 16
7/25/13 10:38 P

There's protein in a lot of foods that you are probably already eating. Here's a list that I keep on hand:

Tempeh - 1 cup - 31g protein
Soybeans, cooked - 1 cup - 29g protein
Seitan - 3 ounces - 21g protein
Lentils, cooked - 1 cup - 18g protein
Black beans, cooked - 1 cup - 15g protein
Kidney beans, cooked - 1 cup -15g protein
Chickpeas, cooked - 1 cup - 15g protein
Pinto beans, cooked - 1 cup - 15g protein
Lima beans, cooked - 1 cup -15g protein
Black-eyed peas, cooked - 1 cup - 13g protein
Tofu, firm - 4 ounces - 11g protein
Tofu, regular - 4 ounces - 10g protein
Quinoa, cooked - 1 cup - 8g protein
Peas, cooked - 1 cup - 8g protein
Textured Vegetable Protein (TVP), cooked - 1/2 cup - 8g protein
Peanut butter - 2 Tbsp - 8g protein
Almonds - 1/4 cup - 8g protein
Bulgur, cooked - 1 cup - 6g protein
Sunflower seeds - 1/4 cup - 6g protein
Cashews - 1/4 cup - 5g protein
Spinach, cooked - 1 cup - 5g protein
Broccoli, cooked - 1 cup - 4g protein

Hope this helps. :)

7/25/13 3:37 P

I'm brand new here but have been eating vegan since 1990. If you use a protein calculator you may discover you do not need nearly as much protein as you think you do. I'm 5'3" and weigh 135 but my "ideal weight" is considered 115 (5'=100 lbs then +5 for each inch). Based on that my protein requirement is only 41.5 grams. SP defaulted to a range that started at 60. I've only logged 2 days meals so far but both days I was between 40-50 grams of protein w/o eating but a tiny bit of soy. I'm a very active person and have done fine with this amount of protein for 20+ years.

KERRI1112 SparkPoints: (18,505)
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Posts: 9
4/24/13 10:00 P

I have been on a vegan diet since August. I don't consume any soy as it really isn't good for you, but if you do eat soy (tofu is soy) please eat the organic brands as all others are GMO. As other people have stated there is tons of protein in green veggies, almonds, almond milk, beans, legumes, nuts, hemp seeds, and etc. It would probably be a good thing for you to get a sublingual b12 (liquid) as vegan can have problems absorbing b12. I do a sublingual, I have b12 dots, and a multi b. An iron pill now and then might not hurt....Don't feel bad I never meet my protein requirements a day. The best thing is to listen to your body, if you feel good I wouldn't worry about it, if you feel sluggish you might need to up your protein.

RENATARUNS SparkPoints: (4,367)
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Posts: 1,379
4/24/13 1:29 P

Right, that reminds me -- grains. They're not super high in protein, but as a vegan you do need them in your diet in fairly high quantities, because other than quinoa, I know of no plant proteins that include all the essential amino acids, and for some of those you need grains.

KITTY_SOZE Posts: 79
4/24/13 1:01 P

Definitely look into quinoa, and interesting ways of cooking it (I know some people don't like it, but I think that has a lot to do with preparation). I also like throwing some chia seeds into my shake for a little boost, and I use hemp protein powder by Nutiva, as well.

RENATARUNS SparkPoints: (4,367)
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Posts: 1,379
4/24/13 12:56 P

Nuts and seeds generally have protein, some more than others. Avocado has a little. All good fats, too.

DIDS70 Posts: 5,368
4/24/13 12:51 P

If you are relying on SP items to determine your protein and other nutrients, you may be doing yourself a disservice. There is more protein in greens than what SP has on their "labels". I thought I wasn't getting enough either and I found it was actually plenty.

I am way over in B-12 so I don't have to worry. I take an iron supplement a few times a week otherwise I just try to make sure I do my food combining correctly.
i don't do tofu, tempeh etc. I will have sprouted beans and every now and then I will do some quinoa.

KRISTEN_SAYS SparkPoints: (82,009)
Fitness Minutes: (48,676)
Posts: 5,092
4/24/13 12:05 P

I second the PP. I would also schedule an appointment with your doctor to have blood tests done for deficiencies, such as B12 and iron. I need to do the same - I'm a vegetarian, and I'm not very good at remembering my multi-vitamin.

4/24/13 11:25 A

If you're staying away from the processed meat substitutes; tofu, tempeh, protein powder for a shake, nuts, seeds, coconut or soy yogurts. If you don't mind meat subs, there are a ton on the market, just read ingredients and make sure they don't have milk, or casein in them or gelatin (it's in marshmallows). Remember that there is protein in dark leafy greens (spinach, kale, swiss chard), and most veggies. As a vegan, you will probably need a B12 supplement at some point, as you can't get that vitamin from vegan lifestyle.

Edited by: CYNDIRELLA1 at: 4/24/2013 (11:25)
4/24/13 10:29 A

I have become a vegan just in the past 2 months and when I track my food I am always low in protein intake. Other then beans and legumes is there anything else I can eat to bring up my protein counts?

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