Comments on: Basic nutrition

By: Mistress Krista

Mistress Krista — Thu, 08 Sep 2011 10:39:48 +0000

@Serena, yes, just eat when you are hungry, eat slowly, and eat to “just-satisfied”, not full or stuffed.

By: Serena

Serena — Wed, 07 Sep 2011 22:10:10 +0000

Hey krista,
Will it be a huge struggle to lose body fat if I don’t eat small complete meals frequently? I’ve read up on what PN recommends and they stress that you need to eat every 2-3 hours but will I not lose fat if I just eat when I’m hungry, even if that means going 5 hours without food?
I’d like to just eat when I’m hungry and not have to worry about eating frequently since it’s sometimes hard to do that as a student.

Thanks! The sugar article was a much needed read btw, awesome post.

By: Mary

Mary — Sat, 20 Feb 2010 04:53:32 +0000

Thanks so much for putting in the vegan protein counts! I was worried I’d have to dig out all my veg info to compile a list myself. After 13 years, I don’t want to go back.

Great site Krista! I’ve already sent the address to a few friends. Thanks for all your hard work – it makes it easier for the rest of us.

By: bandit a la mode

bandit a la mode — Tue, 02 Feb 2010 21:16:50 +0000

Thanks Kay and Joyell for the very helpful vegan information – I was worried I would have to start easting meat again!

By: Anjuli

Anjuli — Thu, 14 Jan 2010 17:33:30 +0000

Thank you Krista :)
You made my day.

By: Mistress Krista

Mistress Krista — Thu, 14 Jan 2010 17:23:01 +0000

Anjuli: First, don’t sweat the small stuff. Get the very basic elements right and do that consistently.

1. 120-130 g @ 158 lbs is fine.

2. No difference for men and women; it’s based on weight and activity.

3. Try to get some protein at every meal, but don’t fret too much about the individual meal amounts.

By: Anjuli

Anjuli — Thu, 14 Jan 2010 17:13:50 +0000

Just wanted to say thank you so much for writing this article :). Reading SO many articles and forums online I was ever so confused about my protein intake. I’ve read anywhere from grams per current BW, LBM, target Body Wt and whatnot. I had no clue what or who to follow and these are all knowledgable people. I am trying to lose bodyfat and trying to gain muscle. I know it’s not possible unless I’m a noob which I am. I’ve been following NROL4W for the past couple months doing 40/30/30 (C/P/F)breakdown. I’ve never hit those numbers exactly but have always been very close. So far, I’m doing ok with it I guess. I do have few questions :).

-My current protein intake is less than 158 (Current BW). I manage somewhere between 120-130g per day. Do you think that is enough? Or should I increase the amount?

-Should protein intakes differ for men and women? Or is it purely based off of how much you weigh * x grams.

-Does it matter how much protein you ingest per meal? Is a certain amount too much to eat per meal? For example, someone eats 40g-50g in one sitting for lunch but towards the end of the day it balances out for his/her total protein intake.

Thank you.

By: Joyell

Joyell — Thu, 30 Jul 2009 19:42:42 +0000

There are a lot of ways to up your protein intake while remaining vegan. Protein shakes are certainly a good option but you can also substitute higher protein natural foods in your diet to help increase your daily protein intake.

Protein in Raw Nuts and Seeds
(shelled) (1/4 cup serving)

Almond 7
Brazil nut 5
Cashew 4
Filbert/Hazelnut 5
Flax seed 5
Peanut 8
Pine nut 4
Pistachio 6
Pumpkin seed 7
Sesame seed 7
Soynut 10
Sunflower seed 8
Walnut 5

Protein in Beans
(1 cup cooked)

Adzuki (Aduki) 17
Anasazi 15
Black Beans 15
Black-eyed Peas 14
Cannellini (White Beans) 17
Cranberry Bean 17
Fava Beans 13
Garbanzos (Chick Peas) 15
Great Northern Beans 15
Green Peas, whole 9
Kidney Beans 15
Lentils 18
Lima Beans 15
Mung Beans 14
Navy Beans 16
Pink Beans 15
Pinto Beans 14
Soybeans 29
Split Peas 16

Protein in Grains
(1 cup cooked)

Amaranth 7
Barley 4
Buckwheat 5
Millet, hulled 8
Oat, bran 7
Quinoa 5
Rice, wild 7
Triticale 25
Couscous, whole wheat 6
Wheat, bulgur 5 to 6

Protein in Meat, Chicken, Fish
Substitutes* (Per suggested Product Serving
Size)

Boca Burger Original Vegan 2.5 oz 13
GardenVegan Veggie Patties 2.5 oz 9
Health is Wealth Chicken-Free Patties 3 oz. 14
Health is Wealth Yummie Burger 2.5 oz. 12
Lightlife Gimme Lean 2oz. 8
Lightlife Smart Cutlets
Seasoned Chicken 3 oz. 26
Lightlife Smart Deli Combos 2.7 oz. 17
Lightlife Smart Dogs 1.5 oz. 9
Mon Cuisine Breaded Chicken Patties 3 oz. 7
Morningstar Farms Original Grillers 2.3 oz 15
Nate’s Meatless Meatballs (3) 1.5 oz 10
Natural Touch Vegan Burger 2.7 oz 11
Natural Touch Veggie Medley 2.3 oz 11
SoyBoy Vegan Okara Burger 3 oz. 13
SoyBoy Vegetarian Franks 1.5 oz. 11
Starlite Cuisine Soy Taquitos 2 oz. 7
White Wave Seitan 3 oz. 31
Whole Foods 365 Meat Free Vegan Burger 2.5 oz. 13
Yves Canadian Veggie Bacon (3 slices) 2 oz. 17
Yves Veggie Burger 3 oz. 16
Yves Veggie Chick’n Burgers 3 oz. 17
Yves Veggie Dogs 1.6 oz. 11

*All items vegan

Protein in Hot Cereals (cooked)

Bob’s Whole Grain Cracked Wheat 1/2c 10
Cream of Rye 1/3c 5
Kashi 1/2c 6
Mother’s Multigrain 1/2c 5
Quaker Old Fashioned Oats 1c 10
Roman Meal Hot Cereal 1c 15

Higher Protein Fresh Vegetables (cooked) or fruits (raw)

Artichoke medium 4
Collards 1 cup 4
Corn, Sweet 1 large cob 5
Kohlrabi 1 cup 3
Peas 1/2 cup 4
Potato, medium baked with skin 5
Sweet Potato 1 cup 3

Avocado med. 4
Blackberry 1c 2
Casaba Melon 1c 2
Cherimoya 1 7
Currant 1c 2
Durian 1c 4
Jackfruit 1c 2
Mulberry cup 2

Protein in Nut Butters (2 Tablespoons)

Almond 5 to 8
Cashew 4 to 5
Peanut 7 to 9
Sesame Tahini 6
Soy Nut 6 to 7

Protein in Milk Substitutes (per cup)

Soy Regular 6 to 9
Soy Low/Nonfat 4
Rice and Soy 7
Oat 4

Protein in Soy Products Per Product Serving Size)

Tofu Medium to Extra Firm 3 oz. 7 to 12
Tofu Soft or Silken 3 oz. 4 to 6
Tempeh 4 oz. 12 to 20
Textured Vegetable Protein (TVP) 1/4 cup 10 to 12

By: Kat

Kat — Wed, 29 Jul 2009 23:16:49 +0000

At the risk of throwing something out there that may sound totally unreasonable … I’ve been working out hard for over a year now, and have lost 70 lbs and gained strength even I cannot believe. I am also vegan.

I am a huge fan of cooking and whole foods, no issues there–but I am starting to notice that I feel better and function when I indulge in the 50+ gram protein shakes after a workout. This leads me to believe that I am not getting enough protein in my diet without said shakes … which in turn leads me to this question: besides protein powder, tofu, and quinoa, is there anything else I can add into my diet that I am missing?