How to hit 180g protein at 2000cal as vegan?

Beans and tofu/tempeh everyday, I feel like I need to either have 3 or 4 scoops of protein powder a day?

At least as a vegetarina you have skyr, and pescetarian was even easier, just replaced the chicken breast with fish.

  1. 2 months ago
    Anonymous

    Either you can eat a cubic meter of plant fiber (don't worry it's mostly bloated with water), or it's impossible.

  2. 2 months ago
    Anonymous

    180g protein is far more than you need. Probably 120g at most and even 80-100g would be fine unless you're a fatty.

    Basically everything you put in your mouth needs to have protein. You can use tofu or tempeh one or two days a week but don't have too much soi, you will need to pay up for seitan and beyond beef pea protein shit if you want to have a decent diet otherwise you will need to down 2 cans of beans a day and still need protein supplements.

    • 2 months ago
      Anonymous

      Seitan is cheap and easy as fuck to make at home. It's just vital wheat gluten and nutritional yeast extract

    • 2 months ago
      Anonymous

      What's up with the IST hate against onions?

      • 2 months ago
        Anonymous

        hm i wonder why indeed? must be insecure bigot incels!

      • 2 months ago
        Anonymous

        Ask Google what the maximum onions you can eat in a day is and it says 56g

        This is Google, mind you, the same source that says the covid vaccine is safe and effective and wants you to go vegan

        That's maybe half the protein you need as a man while training, and reaching the max allowable amount every single day is also probably not the best idea; and that's not even counting the effects of the phytoestrogens which Google wants you to know aren't even real

        I'm not even anti onions, the local grocery store has 99c tofu bricks I eat one a week usually but it's absolutely not acceptable for vegans to use for their main source of protein

      • 2 months ago
        Anonymous

        Onions make you cry. You lose gains through your tears. This is why it’s considered weak to show your emotions

    • 2 months ago
      Anonymous

      180g is a lot unless OP is really tall. 120-150 is closer to what he needs, not 80-100. 80-100 is only a bit more than what is required for maintenance.
      > seitan
      No. Gluten is one of the most inflammatory foods and you're just concentrating it and eating it straight. Bad idea.
      >beyond beef pea protein
      Also a bad idea. Filled with sneed oils and other garbage. It's junk food.

      >180g protein
      why the fuck would you ever need that? why do retards always want massive protein goals? at some point that harms you more than it benefits you

      ACSM recommends between .5-.8 grams of protein per pound of body weight if you are active. It is 1 gram per pound if you are an athlete. So if OP weighs 180 lbs he needs 90-144 grams of protein per day to build muscle. Err on the side of more.

      What's up with the IST hate against onions?

      Soi has the highest concentration of isoflavones out of all beenz. It only takes between 300-400mg of isoflavones per day to develop gyno, along with the plethora of other feminizing effects. If OP is consuming 3-4 scoops of soi protein per day, he is already well over the maximum limit of 75mg. He may even potentially be at 400 already, see chart

      hm i wonder why indeed? must be insecure bigot incels!

      for reference. On top of that, he is eating additional soi products including tofu and tempeh. If we go by the average, and assuming he's getting 100g of tofu, 100g of tempeh, and 100g (3-4 scoops) of soi protein per day, his isoflavone intake would be an average of 182mg every single day. More than twice the maximum, and halfway to gyno land.

      • 2 months ago
        Anonymous

        It's 1g of protein per lb lean body mass, if op is asking questions about being vegan I doubt he is over 100lb of muscle
        >Gluten is one of the most inflammatory foods and you're just concentrating it and eating it straight.
        Literally is not an issue unless you have inferior genetics and a gluten sensitivity, besides op will be getting more than enough fiber to maintain gut health

        Beyond and impossible are not that great but there are other meat substitutes now and some of the products are OK, they're not cheap tho

        • 2 months ago
          Anonymous

          >It's 1g of protein per lb lean body mass
          No that's just what's been repeated over and over

          >https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf?sfvrsn=688d8896_2

          American College of Sports Medicine -
          >To increase muscle mass in combination with
          physical activity, it is recommended that a
          person that lifts weights regularly or is training
          for a running or cycling event eat a range of
          1.2-1.7 grams of protein per kilogram of body
          weight per day, or 0.5 to 0.8 grams per pound
          of body weight

  3. 2 months ago
    Anonymous

    >Shopping at Woolies
    Yikes

  4. 2 months ago
    Anonymous

    Mate I do the one gram per pound thing on a cut (160 grams 1700 BMR which is my calorie target) It's honestly not that hard: chicken breast, protein powder skin milk peanut butter high protein bread Greek yoghurt easy done.

    • 2 months ago
      Anonymous

      >skim instead of whole
      Hahahahahahah gay

      • 2 months ago
        Anonymous

        Shut up cunt it's like half the calories per 100ml with the same amount of protein makes cuts heaps easier, (still keep full cream for my coffee though).

        Also if your oats and peanut butter porridge isn't thick enough with skim milk just microwave it for an extra minute

  5. 2 months ago
    Anonymous

    I just have 90g from Turkey. And then a 50g protein shake.

    You people complicate it too much.

  6. 2 months ago
    Anonymous

    Stop being a vegan and eat meat lmao

  7. 2 months ago
    Anonymous

    Lentils.

  8. 2 months ago
    Anonymous

    Tempeh

  9. 2 months ago
    Anonymous

    Beyond meats have a pretty good calorie to protein ratio. It’s also not hard to get a bunch in with a shake.

  10. 2 months ago
    Anonymous

    why are you vegan you retard

  11. 2 months ago
    Anonymous

    chicken + milk + scoops whey protein + yogurt + ham and cheese sandwich, stop being a basedjak and start eating real food

  12. 2 months ago
    Anonymous

    The only justifiable reason I can see someone being vegan is if they are a woman and don't want any protein to accumulate fat stores in their breasts and other womanly features. And if you are a woman why are you not posting your tits?

  13. 2 months ago
    Anonymous

    >180g protein
    why the fuck would you ever need that? why do retards always want massive protein goals? at some point that harms you more than it benefits you

  14. 2 months ago
    Anonymous

    used to be vegan. never again. getting protein as a vegan you need to jump hoops all the time for no reason:
    —most shit has incomplete protein
    —most realistic way of completing it is supplements, unless you're into meme foods
    —complete vegan proteins are: quinoa, buckwheat (both have too many calories), soi (tons of isoflavones especially in the isolate)
    —legumes give you gas, need soaking etc
    —other proteins like gluten potentialy fuck up your stomach and / or high FODMAP
    even a vegetarian has it 100x easier. want protein? literally no issues, just get dairy / whey / caseine, problem solved. no need for supplements, meme foods, no hassle with incomplete protein, isoflavones, etc. it just fucking works.
    perhaps nature really just wanted us to get protein from animal sources.

    • 2 months ago
      Anonymous

      Can't agree more. Completely understand the arguments for veganism but the best I can do is vegetarian. Even then relying on whey for the bulk of my protein.

  15. 2 months ago
    Anonymous

    >3 or 4 scoops of protein powder a day?
    Soi protein powder? You're going to get gyno.
    > tofu/tempeh everyday,
    Yeah you're definitely getting gyno.

    • 2 months ago
      Anonymous

      Paywall to read the thing, but this guy almost certainly had diabetes or another major disorder causing him to be affected. There are other publicallu available case studies and in them the person always has diabetes or greatly compromised organs. Just have working organs and this does not happen

  16. 2 months ago
    Anonymous

    You also need to look at protein composition. If you are needing 180g of protein as a vegan, you probably need to eat 220-250 grams because not all can be absorbed. Seitan has a bioavailability of 30% so keep that in mind

  17. 2 months ago
    Anonymous

    >vegan
    Why do men do this to themselves ?

  18. 2 months ago
    Anonymous

    16 pounds (7 kilograms) of mung bean sprouts. actually while looking it up I'm starting to realise this is probably why vegan lifting is such a meme. it's not that vegan food don't have protein, it's just how fucking much of it you have to eat to get the right total.

  19. 2 months ago
    Anonymous

    U become a low test soiboy either way as vegan
    Doesn't matter

  20. 2 months ago
    Anonymous

    I dunno, I just get a couple of scoops of vegan protein powder and then make up the rest with whatever I can get, mostly faux meats and tofu and tempeh and seitan. Two scoops is already >50g so it’s easy to get the rest, I think.
    Also, maybe I’m chronically stupid, but all the drawbacks about vegan food (incompleteness, hormones, estrogen, metals, etc) are either equally applicable to animal products or controllable. I emailed my protein powder seller for stats on heavy metals in their vegan powders and it’s in the parts per BILLION. Probably better than any other food.

  21. 2 months ago
    Anonymous

    v*gan here, when cutting i literally have 4 protein shakes a day for around 88g (bulk nutrients for the ausfags here, earth protein is pea/fava/rice, not soi, and future whey is synthetic bcaas, i do 2 of each). leaves me with room for 2 4-500 cal meals with 20g+ each, giving me 120g+ at 1200 calories. i'm not saying it's the healthiest option, but for 4-8 weeks at a time i haven't seen a better way to do it.

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