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Discussion Starter · #1 ·
I am trying to figure out how to create a vegetarian diet that would benefit my lifestyle. I am fairly new to this.<br><br><br><br>
I am a 33 year old male who does a lot of sitting during the day (computer administrator), and does a good deal of exercise each night and on weekends.<br><br><br><br>
My exercise consists of 3-4 days a week of strenuous mountain biking (12-15 miles per outing, 2-4 hours)<br><br>
On the off days I do at least 45 minutes of trail walking/hiking.<br><br>
I do some road biking during the week, but it is mainly to do my shopping (5-15 miles a week).<br><br><br><br>
So I need some advice what types of foods I should include in my veg diet.<br><br><br><br>
Any suggestions would be appreciated. Thank you.<br><br>
Jon
 

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Could you tell us what you eat now? It'd be easier to suggest alternatives than to start from scratch, not knowing what you like. Also, lacto-ovo or vegan?
 

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Discussion Starter · #3 ·
Sure.<br><br>
A typical eating day for me.<br><br><br><br>
Fruit smoothie in the morning.<br><br>
(More than likely orange pinapple papaya and flaxseed oil.)<br><br><br><br>
some sort of fruit (usually banana) btw break and lunch.<br><br><br><br>
For lunch I usuall get stuck eating a pb&j or a veg soup like amy's<br><br><br><br>
around 4 -5 or so I have a vegetable juice. These usually contain 3 or 4 of the following:<br><br>
carrots, celery, beets, kale, parsley, cucumber and broccoli (probably forgetting some here...)<br><br><br><br>
Dinner usually consists of some sort of soy (tempeh has been my fav recently) vegetables (peppers, onions, etc) brown rice, and a green salad with a vinegar based dressing.<br><br><br><br>
I think would like to stay away from dairy, but haven't made up my mind completely.<br><br><br><br>
I guess I need some suggestions on foods so I don't get burned out on the same old thing. And I want to make sure they have enough energy in them to support my lifestyle.<br><br><br><br>
thanks.
 

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I'm kind of in the same boat as you (running high school cross country 6 days a week, about 36 miles per week) and get hungry a lot! Keep plenty of granola, wheat/bran/good-for-you cereals, dried fruits, fresh fruit, veggies and hommus or other dressing, etc. on hand for snacks. And get yourself a cookbook, too, "How It All Vegan" has a lot of good, easy recipes.<br><br><br><br>
Put your brown rice and veggies in a tortilla, or satuee` the veggies and put them in a tortilla.<br><br><br><br>
Whole wheat pasta is always good too, as is tofu-stuffed ravioli (SoyBoy brand)<br><br><br><br>
That's about all I can come up with now...hope it helped a little!
 

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Sounds like you might need more carbs. Especially complex carbs. Oatmeal is good for breakfast. Try some more unusual grains like millet, quinoa, bulgur (okay so bulgur is actually wheat).
 

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wow you sound like Rod. insane. that's a friend of mine who does a lot of biking. mainly mountain biking, he's going to the worlds in Whistler this September, woot! but also some street biking, he got a new roadbike for his birthday so tested it out by biking to our house. he lives an hour and a half DRIVE away. nutters.<br><br><br><br>
anyway he's omni but this might help you. he eats like this:<br><br><br><br>
many many small meals throughout the day. each meal consists of a fistful of carbs and a fistful of protein. doesn't matter what source so you could go by the same principal. he uses the body for life program. he eats lots of pastas, lots of whole wheat breads, and lots of light but high protein and high fat foods (good fats not saturated) mainly chicken but you could easily substitute for fake meats or vegetable proteins. he doesn't eat heavy stuff like red meat so his meals are easily altered to be vegan.<br><br>
lots of bananas, nuts, and yogurt (try So Nice soy yogurt, it's sooooo good)<br><br><br><br>
you basically need to figure out how many calories a day you need based on your weight and how much calories you burn every day. this guy eats roughly 3000 calories a day just to maintain his current weight. he's tried gaining weight but can't because he just burns too much of it from biking.<br><br>
but really he has to eat constantly or he gets the shakes because of how much he's always burning.<br><br>
he avoids anything processed and artificial usually so you should be able to do it as a vegan without any problems.<br><br><br><br>
lots of fruit for carbs but acidic fruits like apples aren't good because they increase lactic acid buildup which i'm sure you know can suck. he eats raisins. and oatmeal. lots of oatmeal. with raisins in it. lol.<br><br>
cereals with soymilk would be good for you for snacks, it has protein and carbs.<br><br><br><br>
it's not good to eat too soon before biking especially if you're going to be pushing yourself, he usually eats 2 hours before a race or training ride, or half an hour before an "easy paced" ride (which is still a heck of a lot faster and harder than i could ride). and always have energy bars, bananas, and gels with you if you're riding for a long time. Rod's trick is to tape clif shots to his handlebars in a way that he can rip them off with one hand simultaneously ripping the top off so he can shlurp them without even slowing down.<br><br><br><br>
but yeah stuff like that will help give you enough calories and Clif bars and gels are vegan.<br><br><br><br>
hope some of that helps, that's about all i know, but if you have questions i can find answers.
 

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urgh i should actually tell you what his equally insane wife feeds him. she's on the same program but to lose weight, she eats the same foods but different proportions. so everything she cooks will be good for you to try. just try to find vegan versions and you're set.<br><br><br><br>
for a typical 24 hour relay race, she brings like 4 or 5 coolers/bins of food, and a full sized barbecue. he eats between each lap. she makes: chicken cacciatore, shepherd's pie, baked potatoes, stuffed mushrooms, pasta salads, chicken or seafood alfredo, spagetti with tomato sauce, lots of garlic bread (she usually brings like 2 dozen loaves), lots of yogurts, granola bars, energy bars, cookies, peanut butter squares (these are so freakin good), puddings..<br><br>
she also makes this rice pudding made with milk and raisins.<br><br>
you can veganize all of this stuff by using soy products in place of the dairy, meat etc.<br><br><br><br>
if you want any recipes let me know and i can try to dig some up for you. i'll post the peanut butter squares again. (so freakin GOOD!) and i got some new recipes from her for muffins, cookies, squares etc that i plan to veganize and make for me to gain weight. they'll be great for you though, make big batches of muffins and freeze them. i'll post recipes later. they're good for simple sugars which you need lots of.
 

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whole wheat everything! ditch the white breads and pastas.<br><br>
though if you actually eat the white stuff normally, switching to whole wheat suddenly might cause problems. i didn't have any issues with it but every time my (unhealthy) boyfriend eats whole wheat he gets sick. he's also a biker though so i wish he'd get over it and scrap the white junk.<br><br><br><br><br><br>
though.. do you race? if so do you do long solo races? abovementioned friends discovered that brown bread and pasta is hard on the stomach when he races solo. his between lap meals during 24 hour solos are usually gummy bears, cookies, chips, chocolate, etc. the entire race he's going on a sugarbuzz. it works, any heavier food just comes back up out on the trails. but that doesn't help you day to day.<br><br><br><br>
check out <a href="http://www.veganmania.com" target="_blank">www.veganmania.com</a> and <a href="http://www.catteacorner.com/recipes" target="_blank">www.catteacorner.com/recipes</a><br><br>
for day to day meals you can try. things like lentil loaf would be good. for the amount you need to eat i'd say cook very big batches of everything and freeze leftovers into single sized portions. my problem is that between big meals if i get hungry i'm not likely to want to cook anything so i eat crap. if you have frozen meals ready to go that you can just nuke and eat whenever, you're much better off.<br><br>
stuff like stews, chili, sheperds pie, veggie pot pies, veggie lasagna (there was a good vegan recipe posted at some point), etc. just use as many different protein sources as you can, different kinds of beans, soy, rice, etc.<br><br><br><br>
i'm gonna take my own advice as soon as i have money for groceries.<br><br><br><br>
oh, but keep up the smoothies but get yourself a good high calorie protein powder to add in there. iso-soy is supposed to be good, but too much soy might not be that great for you so check out other sources. if you're not vegan you could go for whey-based products. again, find out how many calories you need to help you decide which powder to get. one called Mammoth has like 900 and some calories per serving!! <img alt="" class="inlineimg" src="/images/smilies/shocked.gif" style="border:0px solid;" title=":eek:"> (it's mostly for weight gain but it'd do the trick for someone as active as you)<br><br>
others are usually like 100
 

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Discussion Starter · #10 ·
I don't race, except against my biking friends.<br><br><br><br>
I will take a look at the links you gave me, thanks for the help. I could eat all day long too....<br><br><br><br>
Right now instead of the powder I am going to start adding a bowl of granola or "healthy" cereal with it. I will look into some of the non-soy options for the powder possiblities though.<br><br><br><br>
Again thanks My Lady!
 

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lots. hey i'm gonna see the biking folks tomorrow, if you have any q's you can email or pm me and i'll ask them.<br><br>
if you need help figuring out how many calories you need let me know
 

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Discussion Starter · #13 ·
I weigh 190 so I need to keep my calories around 3000/day.<br><br>
Today was an almost perfect one for me.<br><br>
2978 calories 34% from fat, 50% from carbs, and 16% from protein.<br><br><br><br>
The fat was a little high, but that's cool.<br><br>
thanks again.
 

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i would eat more nuts, seeds, beans, throughout the day. my typical day is this:<br><br><br><br>
Breakfast: soy milk and fruit and nuts<br><br><br><br>
snack: soy yogurt (if available) and fruit and nuts<br><br><br><br>
lunch: large salad of mixed veggies, seeds, nuts, and beans (usually oil and v. dressing or a natsoya vegan tofu dressing)<br><br><br><br>
snack: hummus and veggies<br><br><br><br>
dinner: hey! i love tempeh too: tempeh and mixed veggie curry with brown rice!<br><br><br><br>
snack: fruit and nuts.
 
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