How to eat 190g of protein a day as a vegan on a calorie deficit?


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I’m 37% body fat at 5’10

How to eat 190g of protein a day as a vegan on a calorie deficit?

I’m 237lbs and I’ve been working hard at the gym for a week and a half now.

I’m not giving up compound free weights because it’s the best thing that’s ever happened to me.

How do I get my protein without going over 2300-2000 calories?

I plan to use my fat stores for energy and meals for protein.

In about 6-8 months I’ll start bulking for 1-2 years, I just have to get to a healthy body fat percentage first.
@iowakid8401 here are some high protein low cal meals:

Salsa Baja Seitan Lettuce Wraps 232 cal, 28 g protein for two wraps

Dragon Noodles with Veggies have 26 grams of protein, 339 cals

Sticky Apricot Seitan with Pan Fried Green Beans and Carrots has 32 g P, 285 Cal which is 11.2 g protein per 100 Calories

Bánh mì style collard wrap has 16 g P, 182 Cals which is 11.6 g protein per 100 Calories

Hearty Minestrone Soup with Plant Based Sausage has 36 g P, 362 Cal, which is 9.9 g protein per 100 Calories

Cannellini Bean Stew (270 cals, 19g protein)

Peanut Butter Cup Smoothie has 26 grams of protein

Owyn Protein Drinks have 20 grams of protein for 180 cals

Homemade High Protein Ice Cream has 14 g P, 187 Cal

Cheezy Mushroom Pasta is 390 cals and 27 grams of protein

Buffalo Tempeh & Ranch Slaw with Corn 290 cals / 20 grams of protein

Vegan BLT has 31 P, 331 Cal which is 9.2 g protein per 100 Calories

Korean Bulgogi Inspired Beyond Burgers w Kimchi Slaw and Pickled Veggies 379 calories & 23 g protein

Easy Pea Soup has 18 g P, 213 Cals which is 8.45 g protein per 100 Calories

Protein Fluff has 20.5 g P, 180 Cals which is 11.4 g protein per 100 Calories

Pizza Wraps have 12 g P, 166 Cal ea., which is 7.2 g protein per 100 Calories

Fried Rice w Tofu has 22 grams of protein, 347 cal

Caramel Peanut Chocolate Chip Oatmeal has 19.5 g P, 265 cal which is 7.8 g protein per 100 Calories

Hoisin Seitan Wraps have 32 g P and 309 Cals which is 10.3 g protein per 100 cal

Big Breakfast with Bagel, Sausage and Plant Based Egg has 37 g P, 434 Cals which is 8.5 g protein per 100 Calories

Mushroom & herb couscous with extra mushrooms, veggies, and Gardein turk'y cutlet 362 calories, 23 grams protein

Vegan Breakfast Quesadilla with Just Egg 360 cal / 24g protein

Seitan Steak Dinner has 42 P, 295 calories which has 14.2 g protein per 100 Calories

Seitan BBQ Dinner w Fajita Veggies & Slaw 38 grams of protein and 360 Calories

Peanut Tofu Noodle Bowl 381 Cal, 23 g protein.

For more higher protein meals/snacks:
@iowakid8401 Do you have much muscle already? If not, and your weight is mostly body fat, you can get by with a lot less protein. The optimal range is likely 0.7-1g/lb of bodyweight, which for you would be 165g-237 grams.

Since it sounds like your primary goal is weight loss and you're a beginner, you can go with 150-160 grams and make great progress. That should give you more wiggle room in your diet.

Anyway - on a deficit you'll need to load up on TVP, seitan, and protein powder. Make the rest of your diet count in terms of green veggies and enough fats for overall health.
@iowakid8401 Yeah, you don't need that much protein. You're also more likely to stick to your diet if you aren't struggling to eat a lot of protein. Your priority should be hitting your calories goal, followed by protein.
@iowakid8401 237 pounds at 37% body fat is 149 pounds of lean mass. At one gram per kilogram that’s 68 grams of protein, even if you upped that by 50% (1.5 grams per kilogram) you would be at roughly 100 grams per day. I’m 190 pounds at 15% body fat giving me 161 pounds of lean mass, and I grow muscle and get bigger on 85-95 grams of protein per day (1.15-1.3 grams per kilogram of lean mass) with a higher lean mass than you. The real answer to your dilemma is to cut your daily target back because you simply don’t need it. You are trying to solve problems that you don’t really have. At 37% body fat your first, second, and third priority should be your real health and getting your weight down. If you eat as much protein as me you’ll have more than enough and your target will be essentially cut in half. Then you can focus simply on what is the healthiest and tastes the best. Good luck.
@iowakid8401 175 pounds at 15% gives a lean mass of 149 pounds. At my current consumption level (1.3 grams per kilogram of lean mass), that would be 88 grams for you. You can always have more, but that would give you the same ratio as me. If you wanted to round up for a fudge factor, 95-100 grams should be plenty.
@iowakid8401 That would seem logical right? Protein is for feeding your muscles not your fat, and as such how much muscle you have (or are seeking) would dictate your needs. At 37% body fat, 37% of your body weight is not muscle and does not require protein in order to sustain itself. But if you take away that fat, you are left with the portion of your body that is served by your protein intake. Any rule of thumb using total body weight involves a guess about your body fat percentage and lean body mass, but those are different for everyone. If you actually know your body fat percentage (in this case you do) you can calculate off of your lean mass and be much more exact.
@iowakid8401 You don’t need that much protein if you just started working out. You’ll benefit from noob gains for a long time with like half of that protein amount

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