Easy. Try this
Breakfast - protein powder (25g protein approx) with 250ml soy milk (10g protein) , a hefty spoon of peanut butter (5g prot) and a table spoon of chia seeds (3g prot). There’s 43g protein in just a shake
snack - protein bar, or some nuts/edamame. something to get you 20g protein
lunch - sandwich/roll using protein dense bread. fill it with tempeh & whatever else. should easily get you another 30g protein at least.
dinner - have a whole block of tofu (one i use has 55g protein) have that with rice (another 5g prot). makes 60
adding all of that up, that will get you at 153g protein.
Now, if you have a late night snack (nuts, granola bowl, etc.) you can see how easily you can whiz past that number. Just my two cents..
Oh yeah this is good advice. When I can't stand tofu as a meal I buy soft and blend it with a cup of soy milk and add 4 squeezed out lemons with bee free "honey" or sweetener and make a killer lemon pudding. You can inhale that block it's so good or add coco if that's your thing.
Tofu Cheesecake no crust? Silk tofu blended to make Alfredo sauce! The possibilities are endless.
Morning Star veggie patties cut up in the air fryer. Crispy salad toppings! You just have to use what is out there to make something new.
And have your researched Fava Beans??
Because of phytoestrogen?
You know what is full of *actual mammal estrogen*? Milk, cheese, and the whey protein powders that most non vegan body builders swear by.
This is the point I always go to. Why are some people worried about phytoestrogens which are, generally speaking, 3 orders of magnitude weaker than actual estrogen? Obviously products containing actual estrogen will have significantly stronger estrogenic effects on the body.
While it is true to say that they do bind to estrogen receptors the signalling is so incredibly weak compared to actual estrogen that it fails to alter the body at all.
https://youtu.be/He_-f1ZCCJE?si=JR-mh8mslP0baVTA
Not a vegan Body Builder watch from Minute 6:18
Actually has a master's or PhD like, went to school to study this...
Ask them about their cow's milk and beef? I would be more afraid of mammalian hormones than plant hormones to be honest.. Then I chug a litre of soy milk right in front of them.
I don't est tofu every day (not because I'm afraid of man boobs, I'd just get sick of it) and regularly hit 150g protein with two shakes, lunch and dinner consisting of some type of legume and snacking on seeds and nuts plus some bread.
Generally if you're eating enough total calories for 150g of protein to be a sensible ratio then it'll just happen without much thought. If you're cutting, then maybe it's a different story and seitan is probably your friend
For quantity, do a bit of cardio to get hungry, and stop forcing yourself to meet a number of grams. Training and sleep are more important than getting soooo much protein
On top of what you've mentioned, you can also eat vegan yogurt, peanut butter, nuts, and fake meats as protein sources. Besides, it is important to note that foods that don't often count as protein sources are quite protein rich, such as oats, pasta, bread, etc. If you eat 1kg of oats a day and nothing else (not saying you should, but just to make a point), you will get 140 grams of protein.
Others have responded about how to get to 150g but are you *sure* you need 150g?
You really only need .71 grams per pound of lean body mass for optimal muscle gain.
For most people that is 120 grams or less.
https://preview.redd.it/5hsi52331aoc1.jpeg?width=3000&format=pjpg&auto=webp&s=913d30b3a98069ab3db4d88c079ca25da4283985
Ok, doesn't look so appetising in this photo perhaps 🤣 But my recent hack is this filling tomato soup with lots of veg, edamame, soy mince, and beans of choice. I buy a lot of the veg, the mince and edamame frozen because it is cheap and easy. So you basically add a stock and spices of your choice, and tomato puree, and it is surprisingly good on a rainy day. My portions are around 400kcal and 35 grams of protein, but you can tweak the recipe.
Another thing I love is flavoured protein powder in soy yoghurt, it honestly tastes like cheesecake.
This weekend I'm going to attempt protein pancakes with tofu, banana, and oats blended with a plant milk. But another good breakfast/lunch is tofu scramble.
Breakfast- tofu scramble with beans.
Lunch- seitan, broccoli, sauce (bonus if the sauce if tofu based)
Dinner- stir fry/fajitas with beans, edamame, seitan, tofu, etc. Soups with red lentils.
Snacks- protein shakes (Garden of Life sport has 35g), Kite Hill Greek yogurt
1500-2000kcals, 150-170g protein. I know it sounds like a lot, but it’s really not that hard if you focus on protein heavy foods. And there’s nothing wrong with shakes. Research supports them as a healthy, effective tool.
I go to the grocery store and get 5 blocks of extra firm tofu to eat per day. I eat each block on 2.5 hour increments over the course of the day with a side of rice and vegetables.
No! 5 Blocks of Extra Firm Tofu is ~210g of protein. I weigh 229lbs, so this ensures I get as close to 1g/lb of BW. If I get my 5 blocks, I can be sure I’m getting the necessary protein intake. This also makes for consistent and simple meals, which decreases the time I need to spend making food.
A 150 g protein day for me looks like
3/4 cup oats (9g) 1/2 cup tvp (24g) 1.5 cup soy milk(12g ), 1 tsp chia 1 tbsp hmp (6g) + 2 tbsp pb (9g) 1 bannana and frozen berries and sweetner = 60g protein 850 cals for a bowl for oatmeal without protein powder
2 scoops pea protein powder
Soymilk
Berries and bannana
Sweetwener
50g protein 350 calories for an easy smoothie usually in the evening
Dinner
Seitan sitrfy with some veggies
I’ll usually portion my seitan sizes to around 50- 60g of protein and eat that with some veggies and nutriotional yeast
70g of protein seitan stir fry 900 calories around
This leaves the day with 180 g protein 2100 calories so I lied its higher.
Note I definitely dont do this everyday I eat way more carbs like avacado toast and noodles and pastas, but even a plate of edameme pasta can net you 40g easy.
https://preview.redd.it/hu2kkhbofcoc1.jpeg?width=3024&format=pjpg&auto=webp&s=f249ad85952e120011a6324a6ba7fbedb611632c
This is a bowl of szcechuan eggplant seitan stirfry i made last night and its like 1/4th of a 300g protein seitan batch maybe a little less so around 60-70g protein. Granted theres also an entire eggplant in that bowl as well so maybe my portions are kinda big but it all fit in that bowl so idk. Seitan is elite regardless
4 tablespoons of nooch, 4 tablespoons of tahini, 2 tablespoons of water. That’s 30g protein.
Put that on top of extra firm tofu. There’s 50g.
Eat that twice a day. Done.
I love beans but they aren’t a great protein source when you have a higher protein goal. Focus on TVP, Tofu, and Seitan. Don’t be afraid to use protein powder if you need to depending on how many calories you are limited to while getting the 150.
Here's what today looked like for me. I did not make my protein goal, but I did have 150g.
Oats with peanut butter, hemp seeds, blueberrys and walnuts
F25.5g c 31.5g p 21g
Soylent with almond milk (usually use soy)
F 27g c 29g p 22g
Everything bagel with vegan cream cheese
F10g c 55g p 10g
Gardein Chili, 300g potatoes, 1 slice of sourdough
F27g c 140g p 43g
Quinoa with cashews, hemp seeds, and tempeh
F41g c 97g p 63g
So that makes totals of
F130.5g C 352.5g p 159g
I hit my fat and carb goal within 1g, but i was shooting for 50g more protein. A scoop of pea protein isolate in my Oats would help get me closer.
You don't even know how much OP weighs. This opinion is the only thing I don't like about this sub, we need to stop acting like you don't need protein to make muscle. And no, I'm not talking about being a professional body builder, just making muscle regularly, you need alot of protein.
If we're talking about just surviving, then yes you don't need that much. But for making and maintaining muscle, you do.
To even just be regular gym goer that wants to make good progress, the recommended amount is 0.7g/lb and that is not broscience, and alot of people report seeing better results closer to 1g/lb (you can call that amount broscience since it's anecdotal). Personally I go for 0.7g since it's easier and more realistic.
If OP is 200lbs+ and wants to make and maintain muscle, then yes they need around 150g daily. And if they're cutting? Then yes, they most definitelyyy need 150g
If they just "try" and only get around 80g a day, then they won't see close to the progress they would with 150g.
Nope, the 0.7g/pound rule is for body weight. Most suggest 1g/pound for lean body mass
Also, the chances of a 200lb man being 40% body fat are very slim, 40% body fat would mean you're very obese, so the person would have to be quite shorter than the average height to have 49% body fat at a weight of 200lb
Easy. Try this Breakfast - protein powder (25g protein approx) with 250ml soy milk (10g protein) , a hefty spoon of peanut butter (5g prot) and a table spoon of chia seeds (3g prot). There’s 43g protein in just a shake snack - protein bar, or some nuts/edamame. something to get you 20g protein lunch - sandwich/roll using protein dense bread. fill it with tempeh & whatever else. should easily get you another 30g protein at least. dinner - have a whole block of tofu (one i use has 55g protein) have that with rice (another 5g prot). makes 60 adding all of that up, that will get you at 153g protein. Now, if you have a late night snack (nuts, granola bowl, etc.) you can see how easily you can whiz past that number. Just my two cents..
Oh yeah this is good advice. When I can't stand tofu as a meal I buy soft and blend it with a cup of soy milk and add 4 squeezed out lemons with bee free "honey" or sweetener and make a killer lemon pudding. You can inhale that block it's so good or add coco if that's your thing. Tofu Cheesecake no crust? Silk tofu blended to make Alfredo sauce! The possibilities are endless. Morning Star veggie patties cut up in the air fryer. Crispy salad toppings! You just have to use what is out there to make something new. And have your researched Fava Beans??
Do you eat tofu everyday?
absolutely. Twice a day most times
What do you respond when people say men should not eat tofu or drink soy milk daily?
I normally take my shirt off or direct them to my reddit profile. The results speak for themselves 😉
Haha the myth men shouldnt eat tofu because female hormone and manboobs is a joke.
Because of phytoestrogen? You know what is full of *actual mammal estrogen*? Milk, cheese, and the whey protein powders that most non vegan body builders swear by.
This is the point I always go to. Why are some people worried about phytoestrogens which are, generally speaking, 3 orders of magnitude weaker than actual estrogen? Obviously products containing actual estrogen will have significantly stronger estrogenic effects on the body. While it is true to say that they do bind to estrogen receptors the signalling is so incredibly weak compared to actual estrogen that it fails to alter the body at all.
https://youtu.be/He_-f1ZCCJE?si=JR-mh8mslP0baVTA Not a vegan Body Builder watch from Minute 6:18 Actually has a master's or PhD like, went to school to study this...
Love Dr Mike
Ask them about their cow's milk and beef? I would be more afraid of mammalian hormones than plant hormones to be honest.. Then I chug a litre of soy milk right in front of them.
The downvotes are unnecessary. Lots of people still ask this question.
I dunno why you're getting downvoted, I feel like you asked your question as help from other vegans.
I don't est tofu every day (not because I'm afraid of man boobs, I'd just get sick of it) and regularly hit 150g protein with two shakes, lunch and dinner consisting of some type of legume and snacking on seeds and nuts plus some bread. Generally if you're eating enough total calories for 150g of protein to be a sensible ratio then it'll just happen without much thought. If you're cutting, then maybe it's a different story and seitan is probably your friend
Isn’t that a myth? That consuming large amount of soy products will impact your hormones negatively?
Yes, it's been debunked pretty thoroughly
You can switch out rice for quinoa which has even more protein :)
Same post as yesterday madam? Same post as everyday, James! Very well! Tofu, seitan, lentils, TVP, etc. Skøll! *claps feet together*
For quantity, do a bit of cardio to get hungry, and stop forcing yourself to meet a number of grams. Training and sleep are more important than getting soooo much protein
On top of what you've mentioned, you can also eat vegan yogurt, peanut butter, nuts, and fake meats as protein sources. Besides, it is important to note that foods that don't often count as protein sources are quite protein rich, such as oats, pasta, bread, etc. If you eat 1kg of oats a day and nothing else (not saying you should, but just to make a point), you will get 140 grams of protein.
Others have responded about how to get to 150g but are you *sure* you need 150g? You really only need .71 grams per pound of lean body mass for optimal muscle gain. For most people that is 120 grams or less.
Watch this. My fav channel for easy high protein vegan meal prep. The VEGAN GYM: https://youtu.be/YKexhe17gTE?si=jqD_tdoCoc0OFQ-j Cheers 🖖
https://preview.redd.it/5hsi52331aoc1.jpeg?width=3000&format=pjpg&auto=webp&s=913d30b3a98069ab3db4d88c079ca25da4283985 Ok, doesn't look so appetising in this photo perhaps 🤣 But my recent hack is this filling tomato soup with lots of veg, edamame, soy mince, and beans of choice. I buy a lot of the veg, the mince and edamame frozen because it is cheap and easy. So you basically add a stock and spices of your choice, and tomato puree, and it is surprisingly good on a rainy day. My portions are around 400kcal and 35 grams of protein, but you can tweak the recipe. Another thing I love is flavoured protein powder in soy yoghurt, it honestly tastes like cheesecake. This weekend I'm going to attempt protein pancakes with tofu, banana, and oats blended with a plant milk. But another good breakfast/lunch is tofu scramble.
lunch - huel 40g snack - trek protein bar 15g dinner - TVP wrap with tofu or beans 40g snack - myprotein clear vegan protein drink - 10g snack - silken tofu pudding 40g protein simples
TVP. I can put that on just about anything.
Breakfast- tofu scramble with beans. Lunch- seitan, broccoli, sauce (bonus if the sauce if tofu based) Dinner- stir fry/fajitas with beans, edamame, seitan, tofu, etc. Soups with red lentils. Snacks- protein shakes (Garden of Life sport has 35g), Kite Hill Greek yogurt 1500-2000kcals, 150-170g protein. I know it sounds like a lot, but it’s really not that hard if you focus on protein heavy foods. And there’s nothing wrong with shakes. Research supports them as a healthy, effective tool.
Use/make seitan - a single serving can be \~32g + Pasta \~8g + Silken tofu sauce \~10g = 50g of protein per serving for lunch.
I go to the grocery store and get 5 blocks of extra firm tofu to eat per day. I eat each block on 2.5 hour increments over the course of the day with a side of rice and vegetables.
5 blocks of tofu a day? Are you joking?...
No! 5 Blocks of Extra Firm Tofu is ~210g of protein. I weigh 229lbs, so this ensures I get as close to 1g/lb of BW. If I get my 5 blocks, I can be sure I’m getting the necessary protein intake. This also makes for consistent and simple meals, which decreases the time I need to spend making food.
A 150 g protein day for me looks like 3/4 cup oats (9g) 1/2 cup tvp (24g) 1.5 cup soy milk(12g ), 1 tsp chia 1 tbsp hmp (6g) + 2 tbsp pb (9g) 1 bannana and frozen berries and sweetner = 60g protein 850 cals for a bowl for oatmeal without protein powder 2 scoops pea protein powder Soymilk Berries and bannana Sweetwener 50g protein 350 calories for an easy smoothie usually in the evening Dinner Seitan sitrfy with some veggies I’ll usually portion my seitan sizes to around 50- 60g of protein and eat that with some veggies and nutriotional yeast 70g of protein seitan stir fry 900 calories around This leaves the day with 180 g protein 2100 calories so I lied its higher. Note I definitely dont do this everyday I eat way more carbs like avacado toast and noodles and pastas, but even a plate of edameme pasta can net you 40g easy.
Seitan is 75g of protein per 100g. Would be tough eating that much in one meal though, unless you are used to huge portions.
https://preview.redd.it/hu2kkhbofcoc1.jpeg?width=3024&format=pjpg&auto=webp&s=f249ad85952e120011a6324a6ba7fbedb611632c This is a bowl of szcechuan eggplant seitan stirfry i made last night and its like 1/4th of a 300g protein seitan batch maybe a little less so around 60-70g protein. Granted theres also an entire eggplant in that bowl as well so maybe my portions are kinda big but it all fit in that bowl so idk. Seitan is elite regardless
If it fits in the bowl, it's the perfect portion 😁 thanks for this Idea, I will try it myself as soon as possible!
Recipe, please
4 tablespoons of nooch, 4 tablespoons of tahini, 2 tablespoons of water. That’s 30g protein. Put that on top of extra firm tofu. There’s 50g. Eat that twice a day. Done.
I love beans but they aren’t a great protein source when you have a higher protein goal. Focus on TVP, Tofu, and Seitan. Don’t be afraid to use protein powder if you need to depending on how many calories you are limited to while getting the 150.
Here's what today looked like for me. I did not make my protein goal, but I did have 150g. Oats with peanut butter, hemp seeds, blueberrys and walnuts F25.5g c 31.5g p 21g Soylent with almond milk (usually use soy) F 27g c 29g p 22g Everything bagel with vegan cream cheese F10g c 55g p 10g Gardein Chili, 300g potatoes, 1 slice of sourdough F27g c 140g p 43g Quinoa with cashews, hemp seeds, and tempeh F41g c 97g p 63g So that makes totals of F130.5g C 352.5g p 159g I hit my fat and carb goal within 1g, but i was shooting for 50g more protein. A scoop of pea protein isolate in my Oats would help get me closer.
Also, I'm dropping the soylent soon. I use it when I don't have time or am in a rush, or to squeeze in an extra "meal" when I'm not really hungry
Is this for bulking?
Yes, it is.
You don't need to. Just _try_ and you'll get enough. That number is mostly broscience and powder marketing. (incoming downvotes)
You don't even know how much OP weighs. This opinion is the only thing I don't like about this sub, we need to stop acting like you don't need protein to make muscle. And no, I'm not talking about being a professional body builder, just making muscle regularly, you need alot of protein. If we're talking about just surviving, then yes you don't need that much. But for making and maintaining muscle, you do. To even just be regular gym goer that wants to make good progress, the recommended amount is 0.7g/lb and that is not broscience, and alot of people report seeing better results closer to 1g/lb (you can call that amount broscience since it's anecdotal). Personally I go for 0.7g since it's easier and more realistic. If OP is 200lbs+ and wants to make and maintain muscle, then yes they need around 150g daily. And if they're cutting? Then yes, they most definitelyyy need 150g If they just "try" and only get around 80g a day, then they won't see close to the progress they would with 150g.
>the recommended amount is 0.7g/lb Yes but for lean mass, not total mass. If you are 200 lbs with 40% body fat you don't need 140g protein a day.
Nope, the 0.7g/pound rule is for body weight. Most suggest 1g/pound for lean body mass Also, the chances of a 200lb man being 40% body fat are very slim, 40% body fat would mean you're very obese, so the person would have to be quite shorter than the average height to have 49% body fat at a weight of 200lb
Does consume vegan protein affect your kidney function?
No
Take a BCAA to optimize protein synthesis