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Discussion Starter · #1 ·
I am currently doing a raw food cleanse and I must admit, I feel even better as raw vegan than I did as just vegan. The only problem I'm having at the moment is thinking about the future. I workout at least an hour a day and although I haven't worked out since going raw because of lack of protein, now that I want to stay raw and start my workouts again, I'm a little worried.<br><br>
What I relied the most on for protein/iron/calcium was lentils, soy products, and beans.<br><br>
Is there any way to eat these raw? If I buy organic dry beans and lentils can I soak them and eat them? Or is this not possible. Sorry if this is a noob question but I always soaked and automatically cooked these foods. It alo seems that soy is out if I go raw, most of it (milk, blocks) is pasteurized?<br><br>
Thanks for any tips or macro/micronutrient rich food lists.<br><br>
One more aside, after some detox symptoms such as migraines and weakness I feel better than I have in a long while, at times even euphoric. Raw food is awesome.
 

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How in the world are you lacking in protein? I get plenty as a raw vegan. How many calories are you eating? I'm confused why you think you "lack of protein..."<br><br>
Any leafy green vegetables are fine, but don't eat just a cup (7-33 calories); eat large salads, and green smoothies.<br><br><br>
add: for example, my dinner alone, 1/4 of my caloric intake, of kale, sundried tomatoes, an avocado, and baby carrots, had 32 g. of protein, 102% RDA of calcium and 96% RDA of iron. (I'm active as well and lift and engage in endurance sports.)
 

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Discussion Starter · #3 ·
I'm 6'4" , 220lbs of muscle and do extreme exercise at least 1-2 hours a day. My protein math has me at requiring 120 to 180 grams a day before the 10% deduction due to it being plant based (132-198 grams). I also would like to keep my fat intake down, preferably below 50g a day.<br><br>
What height and weight are you for your dinner to do that much for you? That would be a snack for me. As for your question on calrories, I normally get 3-3.4k, but the last week I've been struggling with 2.5-3k. I was too used to using soy, lentils, and beans as calorie fillers.<br><br>
I ate several cups of kale, collards, spinach, and romaine today. (kale and the collards were probably the most valuable of the four). I also squeezed lemon juice on them to increase iron absorption (hoping that's true, I think I read somewhere).<br><br>
Any tips to spice up all the greens? It was brutal to eat so much this evening. Spent so much time chewing my jaw hurts, lol. I guess I can get more use out of that Blendtec, and make green smoothies like you suggested.<br><br>
Any word of advice or criticism is very welcome, thanks for your quick reply, penny.
 

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I am 5'4, about 115 pounds - muscular body type<br>
Eat about 2,000-3,500 calories per day.<br><br>
I will reply more later, sorry, i have to work all night.
 

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Hey, I did one day example, so I hope this helps. I can do more, it's just time-consuming, so I am *hoping* this day and then further clarification and realization of your preferences will help you/us formulate a plan for you.<br><br>
Definitely don't skimp on the smoothies. They are *so* valuable for on the go/active people who need the hydration, greens, and carbs from fruit. I use water & ice to blend, no juices.<br><br>
3,812 calories total<br>
52 g. of fat<br>
131 g. of protein<br><br>
(includes nutritional yeast, a non-raw item, but in your case, it may help ease your transition and up your protein. the nutritional information below (%s) does NOT include the nutritional yeast, since it wasn't in the calculator i used).<br><br><br>
meal 1<br>
2 mangoes<br>
4 c. kale<br>
3 bananas<br>
smoothie<br>
15 g. protein, 700 calories<br><br>
meal 2<br>
3 pears<br>
3 c. chard<br>
4 c. spinach<br>
3 banana<br>
smoothie<br>
11 g. protein, 700 calories<br><br>
meal 3<br>
2 c. strawberries<br>
3 c. kale<br>
1 oz. (14 halves) walnuts<br>
3 oranges (sliced)<br>
salad<br>
16.9 g. protein, 590 calories<br><br>
meal 4<br>
4 bananas<br>
4 dates<br>
3 c. kale<br>
1 brazil nut<br>
smoothie<br>
14.6 g. 841 calories<br><br>
snack<br>
8 stalks celery<br>
1/4 avocado, mashed, with 2 T. nutritional yeast & lemon juice<br>
19 g. protein, 210 calories<br><br><br>
meal 5<br>
3 large zucchini (made into noodles, spiralized, or sliced thinly for lasagna)<br>
sauce made from high-speed-blended (add water as needed): 1 large red bell pepper, 1 c. sundried tomatoes, 2 c. fresh tomatoes, 1.5 T. oregano (fresh), 1/2 c. basil (fresh), 1 tangerine, 1 celery stalk, 3 dates<br>
this usually makes three separate bowls of noodles, they digest fast.<br>
add parsley on top, 1/3 c. each bowl<br>
plus 1 T. nutritional yeast per bowl.<br>
771 calories, 54.3 g. protein<br><br><br>
------<br>
1004% vitamin A<br>
798% vitamin B6<br>
2740% vitamin C<br>
120% vitamin E<br>
209% calcium<br>
837% copper<br>
230% iron<br>
469% magnesium<br>
911% manganese<br>
285% niacin<br>
287% pant. acid<br>
332% phoshorus<br>
413% potassium<br>
344% riboflavin<br>
351% selenium<br>
281% thiamin<br>
221% zinc
 

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Check out the Thrive Diet book<br><a href="http://www.brendanbrazier.com/" target="_blank">http://www.brendanbrazier.com/</a><br><br>
He's an ironman triathalete and is high raw. His first book has recipes in the back that are almost all raw or can easily be made raw. His latest book is just all recipes.
 

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Discussion Starter · #7 ·
I love you, penny. You are truly a lifesaver.<br>
Dok, I will read up on brazier.<br>
A lot of my workouts are 5-10km runs, 40km hill bike rides, intense basketball sessions, and moderate weight lifting. So thanks so much for the help thus far, penny, all that math/those stats check out for me.
 

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<img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)"><br>
You're welcome! Yeah, I was watching the fat content, trying to make sure it didn't get too high for you. <img alt="" class="inlineimg" src="/images/smilies/smiley.gif" style="border:0px solid;" title=":)">
 
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