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  1. #1
    Registered User oncewasinshape's Avatar
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    Question Needing some help building a vegetarian/vegan 1800-2000 cal diet

    Hopefully this is the right place to post this but I need some help.

    I've lost 40 lbs in the last 2 years and just got back into lifting on New Years. I've mostly cleaned up my diet pretty well and have been sitting solidly at 1800-2000 cals a day (would like to cut to 1600 soon) and I'm working on losing the next 30 lbs (goal weight is 175 before I start a very slow clean bulk).

    TDEE: 2552 (at current weight) TDEE: 2401 (at goal weight)
    Having noticed that I only consumed one portion of meat in 8 days, I've decided to cut it completely out of my diet. For now, I'd like to continue on from this point on as a vegetarian/vegan.

    Typically, a lunch looks like this for me:

    600g of broccoli (210 cals)
    56g of peanut butter (200 cals)
    one slice of whole wheat bread (70 cals)
    300g of mixed strawberries/blueberries/raspberries (200 cals)

    a dinner looks like this:

    200g of tofu (190 cals)
    2 bananas (260 cals)
    2 large fuji apples (300 cals)
    Pita Bread (140 cals) (sometimes the calorie equivalent in basmati rice/oats)

    I typically fill the rest in with a mix of soy protein/cans of beans/assorted veggies like bell peppers and asparagus. This isn't an every day plan, but it is somewhat of a majority of what I eat.


    Could I get anymore vegetarian/vegan ideas? I try to get about 130g of protein, not sure if I need much more. I'm extremely sedentary in the day time but I do lift heavy 5 nights a week for 45 minutes with little/no breaks between sets. I'm also on a relatively strict budget. I'm looking at phasing out eggs and whatever is left of dairy completely out of my diet but I'm not too sure yet.
    Last edited by oncewasinshape; 02-06-2016 at 02:52 PM.
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  2. #2
    Registered User ErikTheElectric's Avatar
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    I would throw in some..

    Beans
    More Rice and Potatoes
    Almond/Cashew Milk


    But first you have to figure out if you want a VEGETARIAN or a VEGAN plan because they are two entirely different things.
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  3. #3
    Registered User oncewasinshape's Avatar
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    oncewasinshape is offline
    Going to stick with vegetarian for now so I suppose egg whites are in. I had a discussion with a friend over coffee and it looks like I'll have a lot less trouble in eating on a stricter budget as a vegetarian.

    I enjoy almond milk and am willing to try cashew milk. I also enjoy some rice milk as well (much less protein though).

    Thanks for your help!
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  4. #4
    Registered User ErikTheElectric's Avatar
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    ^ What exactly is your reasoning for doing so?
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    Manlet in the making AFC96's Avatar
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    You need more than 130g of protein.

    Take in at least 0.8-1g of protein/lbs.
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    Registered User oncewasinshape's Avatar
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    oncewasinshape is offline
    Originally Posted by ErikTheElectric View Post
    ^ What exactly is your reasoning for doing so?

    My reasoning for doing so is mainly to be healthier. I feel like a plant based diet (provided I'm getting the correct nutrients) would do me better in the long run. I would like to run it for a period of 6 months and see how I do as far as finishing my weight loss goals and putting on some muscle. I'm still pretty overweight and would like to drop to the 170s range around 10-12% so I feel like this is a good idea for me.
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  7. #7
    Common sense/moderation. gbullock32's Avatar
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    Originally Posted by oncewasinshape View Post
    My reasoning for doing so is mainly to be healthier. I feel like a plant based diet (provided I'm getting the correct nutrients) would do me better in the long run. I would like to run it for a period of 6 months and see how I do as far as finishing my weight loss goals and putting on some muscle. I'm still pretty overweight and would like to drop to the 170s range around 10-12% so I feel like this is a good idea for me.
    So you are making things harder than needed for some health benefits that do not exists by doing so? Seems like a great idea.
    Short cuts to success are often paved with lies.
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  8. #8
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    Originally Posted by gbullock32 View Post
    So you are making things harder than needed for some health benefits that do not exists by doing so? Seems like a great idea.
    I eat meat everyday and enjoy burgers wholeheartedly. That said, while going completely vegetarian is not beneficial to health, a diet that is mostly plant-based is undeniably "healthier" in the long-term and I'm not ignorant enough to deny that. The sad truth though is that most people aren't able to take a sensible approach to plant based diets and everyone feels the need to villainize something diet-wise, be it sugar, fats, meat, red meat or whatever. On the other hand you'd think some people were Texans defending their 2nd amendment right with the way that some people react to people who support diets that are primarily plant based. Don't worry no one's coming to take your bacon and pork chops.

    OP a couple things:
    -You said you're thinking about going to 1600 calories. Don't do this. There's no way any man of average height or taller who exercises should be eating less than 1800 calories daily no matter how deep into a fat loss diet you are. If your weight loss or metabolism is slowing thinking about taking a full diet break.
    -Unless you're doing it for ethical reasons, going vegetarian/vegan is a complete waste of time
    -Roasted potatoes
    -Pasta
    Row from the floor.
    Eat the damned yolk.

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    Originally Posted by oncewasinshape View Post
    Hopefully this is the right place to post this but I need some help.

    I've lost 40 lbs in the last 2 years and just got back into lifting on New Years. I've mostly cleaned up my diet pretty well and have been sitting solidly at 1800-2000 cals a day (would like to cut to 1600 soon) and I'm working on losing the next 30 lbs (goal weight is 175 before I start a very slow clean bulk).

    TDEE: 2552 (at current weight) TDEE: 2401 (at goal weight)
    Having noticed that I only consumed one portion of meat in 8 days, I've decided to cut it completely out of my diet. For now, I'd like to continue on from this point on as a vegetarian/vegan.

    Typically, a lunch looks like this for me:

    600g of broccoli (210 cals)
    56g of peanut butter (200 cals)
    one slice of whole wheat bread (70 cals)
    300g of mixed strawberries/blueberries/raspberries (200 cals)

    a dinner looks like this:

    200g of tofu (190 cals)
    2 bananas (260 cals)
    2 large fuji apples (300 cals)
    Pita Bread (140 cals) (sometimes the calorie equivalent in basmati rice/oats)

    I typically fill the rest in with a mix of soy protein/cans of beans/assorted veggies like bell peppers and asparagus. This isn't an every day plan, but it is somewhat of a majority of what I eat.


    Could I get anymore vegetarian/vegan ideas? I try to get about 130g of protein, not sure if I need much more. I'm extremely sedentary in the day time but I do lift heavy 5 nights a week for 45 minutes with little/no breaks between sets. I'm also on a relatively strict budget. I'm looking at phasing out eggs and whatever is left of dairy completely out of my diet but I'm not too sure yet.

    I see the peanut butter but where are the Raw Mixed Nuts? You can get a tub at Costco/Target for about $15. Unsalted and with no peanuts. A lot of healthy fats and some protein and honestly, I munch on em as a snack whenever I need something to hold me over until my next meal. 1/4 cup = 140 calories.

    At Target they are Archer Farms Raw Mixed Nuts or you can do Deluxe Roasted Mixed Nuts.

    http://www.target.com/p/archer-farms...raw+mixed+nuts
    Last edited by JoeTinpan; 02-07-2016 at 08:38 AM. Reason: added in the product
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  10. #10
    Registered User oncewasinshape's Avatar
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    Thanks for the advice everyone. I'll look into picking up some more assorted nuts. I should add a little more fat and definitely some more protein.
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    Introduce Greek Yoghurt & Cottage Cheese into your diets. Cottage Cheese is about 30g of Protein per 300g of the stuff. Wonderful with a baked potato. Can you get hold of Quorn where you are? It's a meat substitute similar to Tofu, but without the Soy and more fibre. Really versatile stuff.
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    Whole eggs. Not whites.
    Eat the damn yolk.
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    Registered User NaturaFitness's Avatar
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    Some vegan protein sources that include many more beneficial nutrients.

    Lentils and Mung beans (Look into sprouting. Probably the most cost effective way to increase your protein and fiber intake)
    Nutritional Yeast (Usually fortified with B12 which is a plus)
    Spirulina Powder (Expensive, but one of the single most nutritious foods on the planet)
    Hemp (You can get the whole seeds, hulled seeds, or defatted protein powder depending on your needs)
    Quinoa
    Seeds (Sunflower, Pumpkin, Sesame, Chia, Flax)
    Buck Wheat , Oats, Whole Grain Rice (Wild Rice blends are expensive but worth it)
    Dark Greens (Kale, Spinach, Arugula, Dandelion, Watercress, etc..)

    Of course soy products are typically the go to protein for vegans, but I wouldn't depend too much on Soy. I wouldn't depend too much on any single food. Use variety and moderation. The best soy products are those that are fermented like tempeh and miso.

    Remember to eat your beans with whole grains as they have aminos that complement each other.
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