Join Date: Apr 2016
I'm fairly new to the vegan lifestyle, (made the change one month ago), and I'm constantly working to learn more about nutrition. The following list is a fair approximation of my daily diet, and I'm curious to hear everyone's thoughts on how balanced my macro/micro nutrients are, as well as any areas in which I may be lacking.
-2 cups oatmeal
-1 cup blueberries
-1/2 cup almond milk
-2 cups spinach
-1 cup grapes
-Cheese-free pizza with olives, mushrooms, peppers, tomatoes and onions.
-1/2 cup sunflower seeds
-Salad with 4 cups spinach, 1 carrot, 2 bell peppers, 1/2 cup peas
-2 cans black beans or lentils
-2 cups white rice
-Pita spread with peanut butter
I drink about one gallon of water per day.
Keep in mind that my goal is not to lose weight, but simply to be healthy and have energy throughout my day. Any tips on how to improve my diet are much appreciated!
Thanks for your reply! Protein has been a bit difficult for me. I love tofu, but I don't always have it on hand. What do you think of protein supplements? I noticed Bob's Red Mill sells hemp protein, and I was thinking of giving it a try.
Hey there - imo, your protein intake is completely adequate, unless you want to use soy instead of almond milk on your oatmeal, and like Aliakai suggested, pair your beans at dinner with quinoa or whole grain pasta sometimes (it's OK to like white rice!).
2 cans of beans, 1/2 cup of seeds, 1/2 cup of peas plus a serving of peanut butter actually exceeds the protein requirements in the 2015 vegan pyramid, though only by just a little, so yeah I think you're eating enough protein for someone who is moderately active and not a weight lifter or marathon runner.
I think kale would make a delicious swap for that spinach a few times a week, and something else that occurred to me is that by using hemp milk with your oatmeal, or adding some ground flax to your oatmeal, you'd get necessary Omega 3s. Silk makes a soy milk that is also fortified with DHA/Omega 3 if you want to stick with soy milk instead of hemp. The ground flax is fairly inexpensive though.
I don't see why not add some olive oil or vegan cheese to your pizza, because I don't see you listing salad dressing for your salad, or oils for your beans (of course a generous squeeze of lemon or lime can be delicious on salads instead, and plenty of vegan oil-free sauces exist for your beans, running the gamut from sweet to spicy to in between).
Awesome! I'll definitely pick up some different grains and kale to mix my diet up a little. I don't tend to put any dressing on my salad, but that's just because I really enjoy plain raw veggies. I'll try adding some olive oil to my beans and pizza and see how I like it. Thank you so much for all the info!
You're welcome. I understand I eat raw kale sometimes, but other times I make a homemade sesame tahini dressing, and in restaurants I might have a vinegrette. But I have also used lemon or lime juice to keep it nice and fresh.
I mean you don't have to put oil on your beans, but a lot of times I make mine with garlic or onion sautéed in oil, but other good options are things like salsa or other oil free toppings that add some flavor.
I just thought you might want a little more flavor or variety in your diet.
|diet , nutrition , Vegan|