High protein vegan diet?
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Anonymous
| Is this possible? My doctor has ordered me to get 90-100g of protein a day. I get about half that. I’ve looked up high protein vegan diets and only get to around 50-60g daily at 1400-1500 calories. |
Anonymous
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You can get some ideas at
r/veganketo and https://www.dietdoctor.com/high-protein/plant-based I was plant based for years but finally switched back to an omni diet for health reasons. Animal protein is more nutrient dense, bioavailable and delivers protein at lower calories and with far less starch than say beans and rice. I got diagnosed with PCOS (typically driven by insulin resistance or chronically high insulin levels) while plant based and I also started losing hair. It was just too much starch for me, even with distance running. I also was not a big fan of a lot of the protein sources being highly processed and full of seed oils. My health is a lot better now, joints are even more stable, so no more sprains. Lean mass has increased and no more concerning signs re: bone density. My fasting insulin is back down in single digits, most of my PCOS symptoms have reversed and my hair grew back. Far less brain fog with less starch and choline from eggs and reactive hypos are no longer an issue. They used to feel like panic attacks and I'd get light headed in public, just miserable and upsetting. If there are medical reasons for the recommendation, I'd consider them. I buy a lot of meat, eggs and dairy at the farmer's market so feel good ethically about that both re: animals and re: supporting local businesses and family farms. They tend to have regenerative practices. YMMV. |
Anonymous
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So I think with that calorie range, 50-60 is doable with a day like this. https://www.eatingwell.com/article/2053610/high-protein-vegan-diet-meal-plan/
90 at that calorie count...not so much. But also, why did doc "order?" Are you losing muscle mass? |
Anonymous
| No. |
Anonymous
| It's going to be hard if you're also watching your calorie intake, which most of us are whether it be mental math - which many of us do without realizing - or actually weighing and measuring. |
Anonymous
Yes, I’m losing muscle and bone since menopause. |
Anonymous
You may want to try an omni diet and see if you see improvements in conjunction with strength training. My doctor told me, in a similar scenario, that plant protein is not as bioavailable and that older adults use protein less well. Sarcopenia and osteoporosis are serious conditions that can impact activities of daily living. https://www.foodnavigator.com/Article/2023/12/22/Muscle-protein-synthesis-more-successful-with-beef-than-plant-based-protein-in-older-people-study-finds https://academic.oup.com/biomedgerontology/article/75/1/123/5106141 https://americanbonehealth.org/nutrition/why-older-adults-should-eat-more-protein/ (and not just drink shakes) |
Anonymous
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When I needed more protein I had to start including eggs and dairy. Emotionally a struggle, but since I don’t have any food intolerances, allergies, or sensitivities I felt good physically. I rarely eat them anymore, but don’t get as upset as I used to if something I eat is not vegan.
All that said, there are many vegan bodybuilders but, of course, their caloric intake is at least double what you’re looking at. Are you on a weight loss drug? My sibling started one recently and is required to eat 90g protein. She gets ~ 50% of that in one protein drink. It’s pretty thick and hard to finish (I tried one), but doable for her needs. |
Anonymous
| It's possible with lots of beans, protein drinks, tofu and some veggies have protein. |
Anonymous
| Not really. Vegan protein sources are high calorie per gram of protein. Getting 100 grams of protein on a vegan diet trying to stay around 1500-1400 calories would be very hard. Unless you are totally fine heavily relying on processed soy/pea protein powders and supplements. But I hate those, maybe you don’t mind them. But if you are trying to stick to wholesome foods sources, this would be pretty impossible |
Anonymous
| Dr Mark Hyman just talked about protein on his latest podcast - easy to look up |
Anonymous
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You really need to consume a large quantity of food to get to a high protein vegan diet. Which can be difficult to do if you are not hungry.
I just watched a new documentary on netflix You Are What You Eat: A Twin Experiment, about sets of identical Twins on two different diets - 1 twin was on a ominvore diet 1 twin was on a vegan diet Both received a healthy diet plan. Then they monitored health, energy, muscle mass, fat (including viseral fat), even sexual urges based on before and after for each twin. |
Anonymous
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What is your reason for being vegan? If concern for animal welfare but needing protein for health issues- you could drive down to Walk around, see the animals, learn of how they treat animals and soil health. Theirs soils and animals are genuinely well cared for, not greenwashing for sales, which is why the have the 24/7 open to visitors policy.
They send trucks to DC area, all over VA. Pickup from truck is free, no UPS fees. https://polyfacefarms.com/ |
Anonymous
| OWYN are good vegan protein shakes. |
Anonymous
Whole Foods carries them if you want to try them. |