If you are a vegan.....(some questions for you!)

[NewUser2022]

How do you get enough protein?

I am not a vegan and don't want to be, although I do eat vegetarian or vegan a couple of days a week, and was a full-blown vegetarian for a few years when I was a lot younger.

I've some lovely vegan cookbooks but what hits me is that unless you are eating lots of beans then it is actually very hard to get good quality protein (and also the protein from plants is very different to that of meat or fish.)

I appreciate that there are plants and grains that have protein but they tend to be very carb-heavy (yes, even complex and unrefined carbs.)

Genuinely, and I don' t want to cause a row, how do you eat healthily if you are a vegan?

@CloseYourEyesAndSee don’t think you meant to tag me?

Oops no I didn't sorry!

@NewUser2022

Vegans being asked where they get their protein from is a huge cliché
Good for you for having a tiny bird appetite and sorry for your sensitive bowels. Since nobody is asking you to go vegan or eat as many pulses as we do I'm not sure why you needed to share that. If you don't want to be vegan what's the point of this thread exactly?

OP genuinely not being goady, but if you don't intend to go vegan then why does it matter that you can't tolerate high quantities of pulses and that tofu makes you sick?

@NewUser2022 well maybe that’s you but I could eat those quantities so it’s not right to say nobody would 🤷‍♀️ You asked how I get enough protein and calcium and I gave some examples, there are obviously many more combinations.

Eat some pseudo cereals.

I am intrigued; you're not a vegan, don't want to be a vegan and can't be bothered to (don't need to) look it up?

Legumes causing stomach problems is quite common (real allergies aside) and there are some tips such as soaking them overnight, changing the cooking water, rinsing very thoroughly, sprouting them, starting with small amounts and very gradually increasing over the following weeks, picking easier to digest varieties etc.

Can also focus on nuts, seeds, leafy veg, grains (the usuals but also spelt, amaranth, quinoa, buckwheat, teff), seitan etc

Also hemp milk, and obviously protein powder is an option if allergies prevent you eating the usual plant based sources.

As a veggie I’m always, according to MFP, well below for protein intake and I constantly feel weak and tired so I was genuinely interested in the answers that could have been given.
I can’t abide chickpeas, beans etc & am GF so I really struggle.

I couldn’t eat those huge quantities listed by pp either. The other night I had 40g of peas, 1 leek & 75g of quorn baked in a white sauce with 100g of mash potatoes & I couldn’t finish it so no way could I eat anything like those quantities!

I would suggest you do some research. I googled everything and watched a few films, I found loads of information.

I am not quite sure what you are hoping to achieve, as you seem determined to poo poo everything.

And try tofu again. Facon is wonderful!

It doesn’t seem like all that much food to me, a 300g bag of beansprouts says serves 2, a 120g sachet of black bean sauce says serves 2, 100g of broccoli is a fist’s worth, 100g of tofu is a few cubes, 30g almonds is 20 you could eat this in 2 snacks a day of 10 almonds each. You could easily half the recipe and ju

Just have another couple of small meals that was meant to say, but I appreciate everyone’s appetite is different.

@BeLessMe

As a veggie I’m always, according to MFP, well below for protein intake and I constantly feel weak and tired so I was genuinely interested in the answers that could have been given. I can’t abide chickpeas, beans etc & am GF so I really struggle.

I couldn’t eat those huge quantities listed by pp either. The other night I had 40g of peas, 1 leek & 75g of quorn baked in a white sauce with 100g of mash potatoes & I couldn’t finish it so no way could I eat anything like those quantities!

@BeLessMe try the Linda McCartney veggie sausages. Two of the onion and rosemary ones will give you just shy of 14g of protein - you could have them for breakfast, or in a stew.

For the posters querying why I posted it says so here.

I am not a vegan and don't want to be, although I do eat vegetarian or vegan a couple of days a week

I'm a bit saddened that rather than just answering my point 'straight' it's provoked some nasty comments.

I thought it was clear - that on my vegan days which might be a couple of times a week, I am concerned over protein and calcium intake.

I can't tolerate huge amounts of pulses and on days when I have had double pulses, (lentils and chickpeas or other beans) I get terrible issues with my guts the next day including pain and very frequent trips to the loo.

I have done some reading and researching already.

As a PP says here, the amounts given as examples are far in excess of what I'd eat.

Thank you for the helpful comments from some posters.

But if you are only eating meat free or plant based a couple of times a week then your protein and calcium intake will be fine.

And you didn't ask for advice on your own macros - you asked other people how they get theirs.

You don't need to add extra protein if you're eating meat free a couple of days a week

Beans, pulses, green veg, vegan meats and fish. You probably don’t need much protein if you’re only vegan a few days a week.
My diet for the last two months has been chips, crisps and pasta though. A nutritionist I am definitely not!! 🙈

A 40g portion of oats has 4.4g protein, and 3.0g protein in 100ml of soya milk.
I enjoy a spoon of nut butter so 3.9g protein per tbsp/15g, and 1.6g protein in 5g of chia seeds.
So approx 13.4g protein in a bowl of porridge at the recommended serving size on the bag.

My DH has a larger portion, but adds a tbsp of ground "omega mix" seeds and frozen berries rather than nut butter.

@BackBackBack they aren’t GF … but I googled to be sure & it turns out they do have one that is GF so thanks for mentioning them or I wouldn’t have gone and rechecked
plantbasednews.org/lifestyle/linda-mccartneys-new-vegan-sausages-pea-protein/

So my husband is into weight lifting he's around 100kg

He took protein shakes before being vegan and he switched them to vegan protein shakes a few years ago

He has had no problem at all gaining and maintaining

I don't give a shit about protein I think everyone thinks they need too much and I've got a BF baby who is nearing the 98th percentile for weight! I'm not tired or weak