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Help replacing meat proteins with easy paleo-vegan food


ch3

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Hi guys, I want to set a new 6WC, but I have a problem with food, I'm not eating enough. Lately I have been lazy to cook and I want to change that.

 

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In past year, I was doing meals prep with meat, because I was able to get meat, nowadays the meat shortage in my country is so hard that I haven't buy beef or chicken this year, only pig and really few times. So, meat is not an option to include in my diet, since is not something I just go to the market and grab it.

 

I'm omnivore on "cheat meals", but generally I avoid dairies and glutten because they  make me look like 5 month pregnant and it doesn't feel nice at all.

 

I have been researching, and the replacements for meat are some grains and some stuff that or is too expensive or I'll never find them here (Venezuela).

 

Well, so far my favorites options are black beans, potato and yucca, because are cheap, easy to cook and I can store them in the fridge.

 

And that's what I mean by "easy", there are something I'm missing that is easy to cook and have a lot of protein? 

 

Also, I don't count calories, I rather eat like a pig good food, the paleo diet.  And well, the only paleo thing I can grab from grocery easily are eggs and sometimes bacon :P

 

 

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I don't know about Venezuela, but in Ecuador quinoa is pretty cheap and has some decent protein (much better than other grains like rice and corn).  Many people aim to eat mostly primal include quinoa because it's less offensive than gluten containing grains like wheat.

 

And yes, definitely check out fish and seafood.  Again, I'm thinking of how it is in Ecuador, but fish and seafood there is way cheaper than I can get it here in the US.  And you mentioned that you can get eggs, and there's a ton of ways to prepare eggs so you don't get too sick of them.  Good luck!

Level: 4 - Backhand Specialist Halfling Adventurer


Stats:     STR: 3.5    DEX: 3    STA: 4    CON: 10    WIS: 8.5    CHA: 5.5


Challenges and other threds: 1 | 2 | 3 | 4Current | Presea's Recipes


Long-Term Weight Loss Goal: 35 Pounds


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I don't know about Venezuela, but in Ecuador quinoa is pretty cheap and has some decent protein (much better than other grains like rice and corn).  Many people aim to eat mostly primal include quinoa because it's less offensive than gluten containing grains like wheat.

 

And yes, definitely check out fish and seafood.  Again, I'm thinking of how it is in Ecuador, but fish and seafood there is way cheaper than I can get it here in the US.  And you mentioned that you can get eggs, and there's a ton of ways to prepare eggs so you don't get too sick of them.  Good luck!

 

Ecuador is doing great I have heard of Quinoa here but it's freaking expensive as well.

 

As example, black beans are about 65Bs per kilo. Quinoa is about 2000Bs (and the fancy one 12k Bs), so, not an option here :P

 

I live near the caribbea, i have to see if I can get cheap fish, but I have never cooked fish before, hope is not hard nor leaves annoying odors, thanks for your reply!

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Yes, definitely learn how to cook fish!  When I get some time I will post my recipe for Sancocho de Pescado - it's a tasty soup made with fish, yuca, and green plantains.

Level: 4 - Backhand Specialist Halfling Adventurer


Stats:     STR: 3.5    DEX: 3    STA: 4    CON: 10    WIS: 8.5    CHA: 5.5


Challenges and other threds: 1 | 2 | 3 | 4Current | Presea's Recipes


Long-Term Weight Loss Goal: 35 Pounds


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That'd be awesome, I'm already suscribed to your recipes post. Gracias :D

Sweet - no hay de queso no mas de papa! :)  Definitely try Laylita's Encebollado de Pescado recipe.  Dicen que el encebollado es buenazo para el chuchaqui ;).

Level: 4 - Backhand Specialist Halfling Adventurer


Stats:     STR: 3.5    DEX: 3    STA: 4    CON: 10    WIS: 8.5    CHA: 5.5


Challenges and other threds: 1 | 2 | 3 | 4Current | Presea's Recipes


Long-Term Weight Loss Goal: 35 Pounds


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OK. First things first.

 

You are willing to eat more vegetarian/pescetarian than vegan, yes? Here are your options:

 

Vegetarian/Pescetarian: Fish/Shellfish (tuna, salmon, sardines, anchovies, clams, shrimp, trout, haddock, halibut, mahi mahi, lobster, crab…) and Eggs. There's also Collagen Protein Hydrosolate (Great Lakes brand or Vital Proteins); can supply anywhere between 6-17 grams of protein; use it as a protein powder replacement in smoothies, pancakes, etc. You can also use Egg White Protein Powder as well. Another, relatively new, source of protein that you can find online is Cricket Flour/Protein. It's not a dense source of protein, but it can be used in smoothies and baking.

 

Vegan: Protein Powder; there are some grain-free varieties out there. Garden of Life has one- look up their website- as does Vega and Sunwarrior. Or, you can try either Soy/Pea/Hemp/Pumpkin Seed or a combination of these proteins. 

Legumes: Lentils and Beans. Probably the most economical of choices; just be sure to soak/ferment them overnight and thoroughly wash them to reduce the concentration of anti-nutrients within them. If you cannot do so, at least thoroughly wash the canned varieties. The best ones include: black/red/green lentils, mung beans, chicpeas/garbonzo beans (you can also find them in hummus), black beans, soy beans, fava beans and kidney beans. 

Soy: Either the beans (above) or tofu. I would recommend tempeh, which contains even more protein than tofu, but most brands contain rice, which is a grain; you might be able to tolerate it, so experiment around if you must. I know some brands carry a soy-only version, but you would have to do your own research and see. There are none where I live in the US.

Nutritional Yeast- 3 Tablespoons packs 9 grams of protein, amino acids, zinc, iron, and a complex of b-vitamins. Has a 'cheezy' flavor that goes great with pasta, and can be applied to almost any dish, from salads to stir fries.

Nuts: All kinds, unless you allergic (especially to peanuts)- the best are almonds, walnuts, and cashews, in terms of protein. You can also find them jarred as nut butters.

Seeds: These guys pack more punch when it comes to protein. 1/4 cup of pumpkin seeds supplies up to 9 grams of protein. The top choice would be Hemp Seeds, however- 11 grams of protein for 3 tablespoons. Other choices include sunflower, watermelon, and sesame seeds (although sesame seeds do not contain as much protein as the previous choices, they are a great source of calcium and can be found in the form of tahini, which is combined with chickpeas to make hummus).

Peas: Split Peas. Regular peas. Either way, they support a decent sum of protein.

Quinoa, Millet, and Amaranth- Gluten free, seed-like grains, which provide a lot of protein. If you can tolerate them, I would urge you to incorporate them into your diet. Like with legumes, be sure to soak/ferment them overnight and wash thoroughly prior to cooking. They are very economical and can last you up to a week when cooked in bulk.

Rice- If you can tolerate it. Opt more for brown and wild rice, as they contain more protein and fiber; same rules as above with legumes when it comes to preparation.

Algae- Spirulina- Not the 'best' source of protein, but it is a good one to incorporate. Don't go overboard, however, and stick to the serving recommendations on the label. If you have a sensitive stomach, give it a pass, as it can cause some stomach upset (bloating, loose stools). It is also a little pricey, so if you cannot afford it, no sweat. 

 

Honorable Mentions: 

L-Glutamine/ Branched Chain Amino Acids- To supplement; have pre and post workout, and optionally before bed. Not an aboslute, but can be quite useful and good for when you are in a pinch. 

Vegetables- Believe it or not, some vegetables provide a nice kick of protein to a dish! While they are INCOMPLETE sources of protein, they do add up to 6 grams of protein depending on how much you choose to eat. These include: Broccoli/Cauliflower/Spinach/Brussels Sprouts/Kale/Asparagus.

 

Remember, all foods contain protein in the form of amino acids. The goal is to get the full range of ESSENTIAL AMINO ACIDS that your body cannot make on its own. The proteins I listed above (ie, the vegetarian and vegan sources) must be consumed to obtain all of these essentials. Be sure to eat them with plenty of vegetables and some fruits, and to eat enough dietary fat to ensure that you are absorbing the nutrients from them. Eating the vegetarian sources makes it easier to obtain the essentials, but it can be done only as a vegan provided you eat enough of those foods to support your goals and activities. 

 

Best of luck!

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Hey ch3!

 

I know I may upset some people around here with this response... but here goes:

 

First let's start with the fundamental question of "What is protein?" I recently realized (when I went vegetarian myself) that I had no idea what protein actually is. Simply put, proteins are chains of amino acids. I can hear you now, "Great. Grand. Wonderful. Amino acids, that means less than 'protein' to me!"   :playful:

 

Here's the great thing, you can find all the amino acids you need in whole foods - fruits, vegetable, and grains. The usual counter argument to this is the whole "complete vs. incomplete" protein misunderstanding. True, animal protein contains every amino acid in one chain that you body requires in adequate doses; however, whole grains, fruits, and vegetables contain all the amino acids you need and it is still very easy to get excess protein on a vegetarian diet as long as you are consuming enough calories to meet your daily needs because your body does something very cool with proteins -- and this is the important part. When proteins are digested, they are broken down into their individual amino acids, then reassembled/rearranged as needed and sent off to where the body needs to repair, rebuild, and/or create new tissue! What is very hard to do is not get enough protein in any kind of diet, which can really only be done if you are not getting nearly enough calories in your diet.

 

I did a lot of research on this and wrote up a source article about Understanding Protein. I have links to all my sources, which are many and varied! Also, you might be very interested in the Rich Roll Podcast. Rich is an Ultra endurance athlete who is vegan. Two episodes you will find particularly interesting (they're about nutrition and go into protein) are episodes 162 with Michelle McMacken, M.D. and 150 with Dr. Garth Davis

 

All that being said, the recommended daily allowance for protein is .6 to .8 grams of protein per kg of bodyweight, which is not a minimum but an optimal amount (yes, there are higher RDAs for athletes, but you mentioned the desk job) set to cover everybody's unique body and situation.

 

I hope that helps!

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Kruser


Fleet Footed Wood Elf


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STR 2 | DEX 3 | STA 5 | CON 3 | WIS 2 | CHA 0

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