Originally Posted by LauraMcC
I'm allergic to all nuts and seeds, I've recently transitioned to Vegan and I train in the gym 5/7 days. Where can I get a decent amount of protein for my diet and lifestyle?
Cooked legumes (beans, lentils, and split peas) are very good sources of protein. One cup of boiled legumes typically contains 15 - 18 grams of protein: http://www.calorieking.com/foods/cal...TEzMDYwNg.html
Because you are physically active, a more important goal for you is to get enough calories to fuel your exercise. Vegan staple foods (legumes, whole grains, fruits, and vegetables) are low in calories, compared to high-fat meats and dairy. On a low-fat vegan diet, it's possible to eat until you're full, yet still not get enough calories.
In order to boost their calorie intake, many of us vegans add small amounts of high-calorie foods to our diets. Nuts, seeds, coconut, avocados, and oil are examples of these foods. Because you are unable to eat nuts and seeds, avocados and oil might be good choices for you.
When first starting a vegan diet, it can be helpful to do a bit of planning.
Mercy For Animals has a beautifully-illustrated Vegetarian Starter Guide (it's actually vegan): http://www.mercyforanimals.org/files/VSG.pdf
. On page 13, it does a nice job of summarizing vegan nutrition. It also includes lots of easy meal ideas.
This webpage summarizes nutrients that vegans should focus on: http://veganhealth.org/articles/dailyrecs
To make sure you're getting enough calories, you can:
1. Use an online calorie calculator (like this one http://www.mayoclinic.org/healthy-li...r/itt-20084939
) to estimate your daily calorie needs. If you are extremely physically active, you might needs even more calories than this calculator predicts. High intensity exercise can burn 1,000 calories per hour.
2. Use this food calorie rule of thumb:
One cup of boiled legumes contains about 230 calories
One cup of boiled grains / pasta contains about 190 calories
One cup of fresh (not dried) fruit contains 40-100 calories
One cup of non-starchy vegetables contains 5-40 calories
of oil contains 120 calories
One medium avocado contains about 320 calories