Please help me with another try to eat 100% plant based!

H

hannibal1994

New member
Hey there, i'm in dire need for low effort protein meals

About me:
  • currently doing rolling fasts so its a good opportunity to introduce new eating habits =)
  • difficult history with food, anorexia, bulimia, binging (i need to avoid high glycemic foods)
  • i don't do regular cooking, 10-15min max, even thats annoying
  • i hate seitan (this is a one point statement cause that shit is personal!! :D)
  • i cut out sugar, eggs, 90% of diary products, beans, too much whole grain, too much oats
What i already eat and will continue to eat:
  • 1-2 bananas
  • 2 kiwis
  • 2 carrots + sip of linseed oil
  • olives with garlic
  • some silver onions
  • sauerkraut (like a lot o_O 300-600g can happen)
  • some walnuts (just for omega 3, not enough for proteins)
  • magnesium, calcium, kalium, d3, b12 + multivitamin
  • if hungry = mango, melon, plums, blueberries, tangerines, etc etc.
  • 90g peanuts = 21g Protein
Stuff i need to change:
  • 125g salmon (27g protein) on protein full grain bread (3x 10g protein) = 57g P
  • 250g mozzerella (44g + bread 20g ) with some cucumber and lentil curry paste = 64g P
------------------- = 142g Protein

I often eat twice the amount of peanuts OR another mozzerella bread OR 2 sausages

------------------- = up to ca. 180g Protein

This is the only diet after 5 years of struggeling where i have almost 0 digestive problems, i feel great, i have energy, i am happy for the first time in a long long while.

Still something in me wants to eat vegan, but i know myself good enough to know that it will only work longterm if i don't feel like crap doing so.

Vegan alternatives:
  • double peanuts to 180g = 43g protein
  • 175g tofu (36 protein) maybe on protein bread with lentil curry like the mozzerella = 56g protein
  • 50g oats (7g protein) + 25g powder (20g protein) = 27g protein // gut often says nope
------------------- = 126g Protein

i would be really greatful for every advice/ alternative!, other critizism is welcome too, some tips for omega 3?, do i need to buy algae oil?

my problem with tofu is the same like with oats that i dont digest it really well, is it a longterm adaptation process? i ate oatmeal over years and cut more and more and felt better and better.
 
@hannibal1994 Is there a reason you don't eat vegetables?

You need to add some kale, spinach, broccoli, peas, brussel sprouts, bok Choi, etc.

Why no pasta or rice?

You could make some easy stir fries or pasta dishes if you cook a pot of rice and have it ready and in the fridge it is easy to stir fry some tofu and vegetables or make a curry or throw something together. Get a rice cooker to make it easy.

And if you are worried about protein, just get some vegan protein shakes.

You could also try HUEL meal replacements for easy and fast meals
 
@jebadoa This is interesting, will need to search the local supermarkets again, maybe in some alternative bio shop or somewhere.

This or soba it shall be, one noodle to rule them all!
 
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@waiwai25 Regarding pasta and rice, they said they need to avoid high glycemic foods (not sure if it’s related to the EDs or GI issues).

I second Huel! The mac and cheese is my favorite. OP, you can find nutrition info online to see if it meets your needs.
 
@waiwai25 Nah some i really like, just to lazy, dont miss them and i already hit mikro and makros.

Its hard to eats pasta and rice in normal amounts. They dont satiet me, thay make me hungrier.> 2 hours later im hungry again = definitly a bloodsugar response, than i eat to much and the result is im hungry and tired all the time.

Someone else recommended soba noodles, will try them, maybe i have a better experience.

Yeah but what do you put into the shake? Im not fan of too much protein powder or processed foods.
 
@hannibal1994 As an ED survivor (still actively working on my relationship with food) - your diversity of food is concerning. It seems very restrictive still and I hope that you are slowly able to introduce or reintroduce more foods. I’m fairly confident your body will soon begin to crave things and remaining vegan can mean filling those cravings with plants.

Be well OP. Good luck
 
@felicitypenny Nah thats like 5 days a week. I drink a beer and eat at a restaurant what i what i want to when i want to.

Thing is the fitter i get the less other stuff i even want, it not like i need to force myself to eat this way...besides the carrots sometimes xd
 
@hannibal1994 More lentils. As a side, as a meal with roasted vegetables, as the protein in soups or stews.

Flax seed meal and oil are good for Omega-3, but not sure where in your current diet to add them (I put meal in oatmeal and oil in smoothies).

I'd look at adding a smoothie of some sort (maybe greens, with one of those bananas, protein powder, soy milk, etc.).
 
@hannibal1994 Yes, cook your quinoa! That would be a great addition to your oats to level out your blood sugar, but I recommend cooking them before you add to the oats. You don't absolutely have to, but it will be much easier to digest if you cook them beforehand. Millet or buckwheat groats are great additions too.

Also adding tofu to a smoothie is a great way to increase protein and fiber!
 
@hannibal1994 You could make chia seed pudding, can be literally just chia seeds and water at a minimum and leave in the fridge overnight/all day. Or you can use oat milk or something if you like. I make a cross between this and overnight oats and also add pumpkin seeds, goji berries, walnuts, and honey (I know it's not technically considered vegan, you could use maple syrup instead). Also if you're eating oats anyway you can add flax seeds to that for more protein.
 
@dawn16 Hmm is like my basic oatmeal, but i only heat it up and let it soak meanwhile for like 15min. Always feels a bit heavy on the stomache.

I will try it your way and "prepare" it in the evening and let it soak over night, maybe thats better?
 
@hannibal1994 In 10 minutes for most meals I skillet a random assortment of vegetables, beans/lentils/chickpeas, brown rice, tofu/edamame/soyrizo/seitan/tvp, spinach and whatever spices I feel like at the time. It’s really not hard and is a great way to begin cooking - just once a week shop for veggies proteins and legumes
 
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