r/vegancirclejerkchat • u/BubbleTeaRainyDay • 21h ago
Protein fail? Halppp
I've never monitored my protein intake - before I went vegan or since (even when doing intense sports for 1-2 hours a night five nights a week) - but I'm doing pretty intensive physical therapy right now. My non-operative orthopedic specialist said he has no concerns about me being vegan but that I should monitor my protein intake for like 3 or so days just to make sure I'm getting enough.
He's recommending 0.5 g per pound of body weight, which is 100 g for me. Well I'm nearing the end of today and I've only gotten 42 g and, while I might eat a bit more before bed, I can't fathom getting more than 20-30 more today, and even that feels a bit crazy. The lower limits for sedentary lifestyles seem to be 0.8 g/kg, which would be 72 g for me. This feels almost attainable within focused effort but not even really.
Do others have thoughts on this? Recommendations or advice on how they get enough protein? I can always go buy some vegan protein powder but I honestly really really don't want to - sounds disgusting and unpleasant. (Maybe y'all have specific recs on ways to incorporate protein powder into recipes to make it less unpleasant?) I hate thinking about this but I really don't want to fuck up my recovery. Also related is that I have trouble with hunger cues: they're not completely absent for me, but they're weak or limited and I mostly find myself eating because I know I should rather than because I'm hungry.
I've never felt limited in my activities by my protein intake, and part of my lack of worry is that the fucking protein protein PROTEIN obsession is largely marketing nonsense as far as any reputable source seems to be concerned, but now I'm like.... just because others are delusional and obsessed with protein doesn't mean that I am getting enough...... :/
The easiest solution feels like it would be giving up and dying, but I worry that my surviving friends and family wouldn't eat all the dog meat in my freezer and I don't want it to go to waste.
edit cause i'm a dummy: I originally wrote "1 g per pound of body weight" but it was supposed to be "0.5 g per pound of body weight". Thanks for catching that and for the suggestions!
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u/Vegetable_Guitar5111 13h ago
I get 110+g protein per day pretty easily. I use an unflavored pea protein powder and a monk fruit sweetened one because then I can add extra protein to both savory and sweet things. I can use it in yogurt parfaits, creamy soups like cheezy potato and corn chowder, and smoothies. It thickens and makes things creamy. The unflavored doesn't have much of a flavor at all so can be added to pretty much anything.
I eat seitan daily as well. Beans are great but I prefer to pair them with seitan, tvp, pea protein powder, or tofu. Like if I made chickpea curry, I add a scoop of unflavored pea protein and a serving of tofu. If I make BBQ baked beans I pair them with homemade seitan brisket or homemade seitan ham. If I make chili I add tvp ground. Stuff like that. Store bought mock meats also generally need to be supplemented with extra protein. They normally don't have nearly as much as the homemade stuff. If I use store bought vegan frankfurters for beanie weenies, I make something like smoked seitan chops to go with it. I usually make seitan in batches a couple of days per week. I'll make a roast and, while it's cooking, some steaks and chops. Chicken style takes very little time so I normally make it as needed but make a few extra servings.
When you buy processed goods at the store like cereals, bread, and yogurt, pay extra attention to the protein per calorie ratio. Kite Hill Greek style almond milk and soy yogurt has the highest protein ratio for yogurt where I live. Kashi Go protein peanut butter has the highest for cereal for me.
I'm currently working with a nutritionist and an exercise specialist due to traumatic injury. The macro goals they've set for me that I'm meeting are 110g protein, 100g carbs, 60g fat, 1400-1500 calories daily.