nathanpaul
New member
We all get asked it, and we all ask each other. So let’s start a big thread with our best advice!
I’m eating 1700-2200 calories a day with 150-200g of protein. I prefer to eat lower carb because it keeps my energy more consistent, but that’s just a preference. I’m female 5’3” and about 150lb. I train with a mix of conditioning and strength 4-5x a week. I’ve seen massive progress since I started eating this way.
Breakfast: tofu scramble made with extra firm tofu, bell peppers, beans, spices, and soy milk to melt in the spices. Eat with 1/2 avocado and 1 cup of fruit.
550cal/32g protein/42g carb/31g fat
Lunch: homemade seitan, broccoli, quinoa, sauce. I change up the sauce every week depending on my mood. Sometimes it’s store bought ranch, or something soy sauce based, or a blended tofu dressing. Depends on my mood. For seitan, I love Isa Chandra Moskawitz’s recipes. Isa Does It and Fake Meat both have great recipes.
555cal/57g protein/37g carbs/21g fat (on average)
Dinner: I like a light dinner. Sometimes I’ll just have yogurt or something, but a lot of times I batch make soups or curries for the week. The macros vary here depending on what I’ve made. I use tofu and beans/edamame to get my protein here.
This week was black bean soup and 1/2 block of tofu for 575cal/38g protein/68g carbs/18g fat. (In hindsight I should have added a green here too though)
Snacks: usually nuts (I love Whole Foods campfire trail mix) or yogurt. Kite Hill Greek-style yogurt with either powdered peanut butter or a 1/2 serving of protein powder, coconut sugar, fruit, and some “keto” granola is so good. Peanut butter protein and strawberries is delicious. (490/29/38/46)
Protein shakes: I work out first thing in the morning, so I start my day with a shake afterwards. I used Garden of Life Sport (35g protein and 2.5g leucine to stimulate muscle growth) in 8oz soy milk (+4oz water, 7g protein) with creatine powder mixed in. My second shake midafternoon varies by what’s on sale but usually has 20g protein. Yes, I think two shakes is fine. It’s 300 calories and isn’t crowding out any whole foods I would otherwise eat.
That all adds up to 190g of protein and about 2300 calories.
I’d love to see what everyone else does!
ETA: I came to this amount personally through trial and error, glucose tracking, and work with a nutritionist. I feel the best I’ve ever felt and I’m actually gaining strength for the first time in my life. I understand that this is a very high amount for my size, but I’m eating it because it works well for me. My intent isn’t to say that everyone should eat this much, just to give ideas to get this volume, and people can scale back as they prefer.
I’m eating 1700-2200 calories a day with 150-200g of protein. I prefer to eat lower carb because it keeps my energy more consistent, but that’s just a preference. I’m female 5’3” and about 150lb. I train with a mix of conditioning and strength 4-5x a week. I’ve seen massive progress since I started eating this way.
Breakfast: tofu scramble made with extra firm tofu, bell peppers, beans, spices, and soy milk to melt in the spices. Eat with 1/2 avocado and 1 cup of fruit.
550cal/32g protein/42g carb/31g fat
Lunch: homemade seitan, broccoli, quinoa, sauce. I change up the sauce every week depending on my mood. Sometimes it’s store bought ranch, or something soy sauce based, or a blended tofu dressing. Depends on my mood. For seitan, I love Isa Chandra Moskawitz’s recipes. Isa Does It and Fake Meat both have great recipes.
555cal/57g protein/37g carbs/21g fat (on average)
Dinner: I like a light dinner. Sometimes I’ll just have yogurt or something, but a lot of times I batch make soups or curries for the week. The macros vary here depending on what I’ve made. I use tofu and beans/edamame to get my protein here.
This week was black bean soup and 1/2 block of tofu for 575cal/38g protein/68g carbs/18g fat. (In hindsight I should have added a green here too though)
Snacks: usually nuts (I love Whole Foods campfire trail mix) or yogurt. Kite Hill Greek-style yogurt with either powdered peanut butter or a 1/2 serving of protein powder, coconut sugar, fruit, and some “keto” granola is so good. Peanut butter protein and strawberries is delicious. (490/29/38/46)
Protein shakes: I work out first thing in the morning, so I start my day with a shake afterwards. I used Garden of Life Sport (35g protein and 2.5g leucine to stimulate muscle growth) in 8oz soy milk (+4oz water, 7g protein) with creatine powder mixed in. My second shake midafternoon varies by what’s on sale but usually has 20g protein. Yes, I think two shakes is fine. It’s 300 calories and isn’t crowding out any whole foods I would otherwise eat.
That all adds up to 190g of protein and about 2300 calories.
I’d love to see what everyone else does!
ETA: I came to this amount personally through trial and error, glucose tracking, and work with a nutritionist. I feel the best I’ve ever felt and I’m actually gaining strength for the first time in my life. I understand that this is a very high amount for my size, but I’m eating it because it works well for me. My intent isn’t to say that everyone should eat this much, just to give ideas to get this volume, and people can scale back as they prefer.
we like to make teriyaki noodle stirfry w them