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@gabriella01 For protein oats- is that vegan? or does it come with whey protein powder?

@ihavenoname Check out veganmacros101 on instagram. She will have a recipe app soon but her seitan recipe is great! She has lots of lower calorie high protein recipes on her IG and an ebook cookbook! Seitan or tofu with potatoes and veggies is a great basic and filling meal.

@onlyheknows Do you make your own seitan? Have you tried fava bean tofu? Those have about 30g of protein per serving.

@nathanpaul Thank you! I have observed this personally… but felt unsure as the data indicates most folks should be 0.8!

@nathanpaul So you get slightly more than 1 G protein per pound of body weight ? I have also recently tried upping from 0.8 to 1.2 and seem to have better results .

@newbee3 I understand your concerns! I am 5 ft and maybe 105-109 lbs! Hard to hit protein goals and stay within my calories and not enough vegan meal plans are available to use as a guide. I used to rely on protein powders- but now I do tofu/seitan/tempeh at every meal and have been doing ok...

@kaylarose3 Been trying to do more than 20 lbs for forever!

@nathanpaul Ok ! Same here ! Thought I was going crazy as I made no progess at lower levels!

@prettyxdee What has helped me instead was more specific practical advice- include tofu/seitan/tempeh/protein powder (or similar) with every meal. Make sure your meal has at least 20 grams of protein. Setian is especially helpful as the calories are low per gram of protein.

@prettyxdee Hmm.. as I woman with much lower calorie needs- this plan ends up making me feel discouraged. My maintenance is maybe 1500 calories and my weight is 109 lbs. So, at the upper end of the protein intake I would need ~80 grams of protein. I would love to see more meal plans for women...

@prettyxdee But his meal plans are not realistic ! And are based on very very high caloric intake . As a petite woman his plans don’t work for me

@baongoc1990 I am going 1.1 gram of protein per lb bw and gaining muscle . Is that too high?

@gailsie I don't think most trainers recommend daily exercise. More like strength train 3 days or even two days a week and keep your steps up. Exercise doesn't really impact weight loss very much. Strength training can increase muscles-but movement throughout the day > impact on weight loss...

@wrangler Wow! Similar weight as me and also similar calories!

@dubschanging This is the way! Calories determine weight loss !

@fineandfaith Maybe you gained muscle!