Vegetarian High Protein Meal Ideas

One of my best friends is vegetarian/vegan so this topic interests me as it comes up with clients on occasion. It is challenging to get your protein macros within your calorie limit when you are vegan or vegetarian.

Planning for success

My first tip is to plan your meals ahead of time and have calorie and protein chunks planned out for each meal- e.g. 300 cals and 30 g protein

Know your sources

An easy way to sort out best protein sources is by percentage =  ((protein in g) / (total cals)) * 100 per serving. E.g. a 4 oz chicken breast is 25 g protein per 142 cals or 17.6% which is pretty high compared to most foods thus it is a diet staple for the fit crowd.

Here are some high protein vegetarian food ideas in order from highest to lowest percentage protein:
 

-Egg 78 cals and 6.3g protein which is 12.4% protein (egg whites are even higher at 1 cup 126 cals and 26.5g protein 21.0%)

-Rice and pea protein powders 1 scoop is 120 cals and 24g protein or 20.0%

-Plain Greek yogurt 1 cup is  120 cals and 20 g protein or 16.7%

-Tofu 100g (3.5 oz) is 55 cal and 7.4 g protein or 13.45%

-Beans ( highest % is soy) 173 cal and 16.5g protein at 9.5%

Followed up by kidney, white, lima, fava, black, mung

-Ricotta cheese (no rennet so it is vegetarian) 0.5 cup is 171 cals and 14 g protein  or 8.2%

-Nuts and seeds (hightest % is pumpkin) 0.25 cups or 28 g 151 cals and 8.4 g protein 5.2%

Followed up by peanuts, almonds, pistachios, sunflower seeds, flax, mixed nuts

Other ideas- cottage cheese, quinoa, soy milk, nut butter, tempeh, vegetarian protein bars (aim for 200 cals and 20g protein per bar (Vega and Rise are good store bought ones... or make your own), Quorn, hempseed, buckwheat flour, chia seeds, Ezekiel bread, spirulina

 

 

I scaled the following meal plan example down (by 2/3rds) from the following website- http://breakingmuscle.com/nutrition/how-to-build-muscle-mass-on-a-plant-based-diet

This site was featured in Brad Pilon's article here- http://bradpilon.com/weight-loss/more-protein-more-muscle/

Vegan Sample Meal Plan

(You can combine meals as preferred)

Meal 1:
0.5 cups oatmeal
Protein shake with 0.33 serving of Plant Fusion, 0.33 cup soymilk, 0.33 banana

Meal 2:
1/6 block of extra firm tofu, scrambled with spinach and peppers
1/3 grapefruit
1 almond butter sandwich: 1 slices of whole grain bread, 1 tbsp almond butter

Meal 3:
Black bean chili with 0.33 can black beans, 1/6 pack seitan, and veggies
1/3 baked sweet potato
1/12 avocado

Meal 4 (post workout):
1/3 apple
Protein shake with 0.5 scoops SunWarrior protein, 0.33 cup soymilk, 0.33 banana

Meal 5:
1 large spinach salad
1/6 cup lentils, cooked with veggies and spices over 1/6 cup brown rice
1/6 pound steamed broccoli

Meal 6:
1 tbsp almond butter spread on celery sticks

Approximate totals for the day:
1128 calories, 69g protein, 171g carbs, 25g fat

X- Liss

Commitment and Starbucks Blendicano

The most successful transformations 1) identify a clear goal 2) find a lifestyle plan that works with a nutrition and lifting component 3) stick to the plan- even when the going gets tough <- that is the hard part

A Venus coach can help you navigate steps 1 through 3. We are currently accepting clients in conjunction with the next transformation contest that starts September 1st. You can find out more about our coaching program and sign up here: http://clients.venusindex.com/premium-one-on-one-coaching/   If you want me, you will have to request it in your form :)

 

 I found the recipe on how to order a Starbucks Blendicano on IG a few weeks back and finally tried one while travelling. SO GOOD and something that will not suck all your cals up!

 

Starbucks Blendicano

How to order

• Quad espresso
• 6 pumps sugar-free vanilla syrup
• Venti ice
• Blend

Over at the self service counter, add a couple of packets of Splenda if you want. It is already sweet, so taste first. Then hit it with some cinnamon!

This thing is like 20 cals. Yup.

Venus Meets up in Vegas

Enjoying a night out on the town

This past weekend, Venus members from around the world met up in fabulous Las Vegas, Nevada on the strip. We enjoy each other so much in the community, so we knew we would have a blast in real life! We put a heads up in the forum about 6 months ago, and I could hardly wait until it was time to go!


Continue reading HERE

Venus takes on Vegas

 

Venus Coaches: Liss, Jenny, and Lita

This past weekend was a Venus meet-up in Vegas. I had the privilege of meeting several ladies who I have gotten to know well over the past 2 years in the Venus community, as well as spend some quality time in person with several others I have already met.



From L- Kimberly, Beth, Tammy, Lou Ann, Lita, me, Madonna

As crazy as it sounds, we make some pretty tight bonds in the Venus forum. Most of our relationships start as we go through challenges in our nutrition and fitness. And someone helps us through that via replies and private messages in the forum. Many of us even email, call, and text one another- making bonds deeper than just diet and fitness. We can lean on each other for family, relationship, work, and emotional issues. We KNOW each other. So getting together in person, we just click like we have always been “real life” friends.

From L- Eri, me, Kimberly, Julie, Lita, Beth, and Jenny

 

Our time together was special. Everyone always looks betterin 3D as I have said before. I knew to expect that. What I enjoy the most is getting to see the facial expressions, eye contact, and vocal tone. Also the hugs!

 

From L- Jenny, Elizabeth, Lita, Roberta, Lou Ann, Beth, me

While in Vegas, I also got a DEXA done at a clinic. My results shocked me. I was at my ideal Venus metrics and liked my look. Most women who are at VI have a BF (by DEXA) of 18-22%. I was guessing low 20’s based on my look. Mine came out at 27% which I was not prepared to hear.  I was upset for a while until I got a chance to talk it out with Coach John and the Venus girls.  Again, my Venus friends assisted me through the trial. I attribute much of my personal growth in the past couple of years to them.

 

Post lifting pic in the ring at the Cosmo gym. From L- me, Jenny, Roly, Lita, Kimberly

Body fat percentage is just another number to fixate on. Similar to scale weight, it is irrelevant. Just like two women at 135 pounds can look completely different based on their height and musculature- two different women at 25% body fat can look different also.  It was another mental hurdle for me to get past. I like my look, I have worked hard to get here. I am content. That is all that matters.

 

Venii from L- Jenny, Liss, Beth, Tammy

 

The Currency of Calories

One of my biggest AH HA moments in my transformation was the concept of weekly calories and budgeting. The fact that a less than stellar day nutritionally could still be saved by a forward week if you made up for it before or after; you budget for it. A calorie currency if you will.

 

If calories were currency, then fat is a debt. You have to save calories to pay off your debt. You can only save so much money, just like you can only limit the number of calories you eat by so much. There is a sweet spot. Ideally your spot is one where you have small indulgences which allow you to not feel deprived, but not so much restriction that you go hog wild one day.

 

 

 

So if every weekend, you are going out and spending all your currency do not be surprised when all your debt is back on Monday. It can be a vicious cycle. Spending all week to save from the previous weekend, then doing it again in a week or two. You cannot get anywhere if you constantly save, save then spend, spend.  It is like digging a hole during the week, and filling it back up with dirt every weekend. Sounds crazy, huh?

 

A moderate but aggressive pace is ideal. Fast enough to see progress, but slow enough to enjoy some indulgences so you are not feeling deprived. There is a happy place.

 

What works best for me during a calorie deficit run is to take one maintenance day per week for sanity. I eat a bit more overall, and eat a couple of things that I normally do not have a budget for during deficit days. Some of my favorites are cake, wine, and chocolate.  Are those ideal foods? No. Can they be enjoyed moderately? Yes. There really are no good or bad foods, just ones that make you feel best.

 

Perfection is the enemy of good. Allowing these treats prevents bigger calorie spending days that I cannot overcome in a week.  Sit down and make yourself a calorie budget, today. Try to set social events on maintenance days so that you have some room to play. With the right mindset, you can make it happen.

Jenny's Broccoli Slaw Spaghetti

 

This is the last in the creative uses of broccoli slaw series from Coach Jenny. We have already done recipes for Beefy Tex Mex Broccoli Slaw and  Asian Broccoli Slaw Stir Fry, so check those out if you have not! Who knew you could make so many different varieties with some broccoli slaw and ground beef?! And they are all tasty and very volumous too!

Jenny's Broccoli Slaw Spaghetti

Serves one

The Stuff-

• 1/2 Bag of Broccoli Slaw
• 3 oz ground beef (or ground turkey)
• 3/4 cup of Prego Heart Smart Mushroom (could use any you like)
• ¼ cup mozzarella cheese (part skim milk)

What you do-

 

 Brown the groud beef and throw in whatever spices you like (I do Italian Seasoning, garlic and onion powder). Once that's cooked dump in the sauce and let that heat up and get bubbly.

At this point you can transfer the beefy sauce to a bowl and sautee your broccoli slaw. Or you can also throw the bag of broccoli slaw into the microwave for about 3 minutes- it didn't say steam in the bag, so I poked a fork in it a couple of times.

 

 

Then mix your beefy sauce and the cooked broccoli slaw. Top with cheese and enjoy!

 

(I doubled the recipe in the pics below to make enough for my lunch the next day :) I also added an onion to mine!)

 

 

 

 

 

 

 

 

 

 Nutrition Stats

(per serving)

• 50 cals - I used half the bag of broccoli slaw
• 140 cals - 3 oz ground beef
• 105 cals - about 3/4 cup sauce
• 80 cals – ¼ cup mozzarella cheese
• 375 cals TOTAL

• 27 g carbs
• 10 g fat
• 32 g protein

 

 

 

 

 

Crockpot Shredded Pork with Pineapple Coleslaw

Another recipe that stemmed from my husband's recent paleo kick. But of course I change a few things up (which sometimes means the recipe is not 100% paleo) to suit my lower calorie needs.

This one is excellent as well, the whole fam loves it. Actually my 8 YO daughter said that it was the best pork I have ever made!

 

Thought I would share a pic of my home gym these days.

I have more than you could want / need for the Venus Index workouts, the only system that I train with. All I really need for Venus is the bench, the ab wheel, and the adjustable BowFlex dumbbells.

The power rack is helpful because I can do pullups in several grip variations (the bands help assist) across the top piece. On the backside is a captains chair / dip station. And on the right side there is a cable system for Adonis Golden Ratio training (men's training program which also created Venus) like pulldowns and low rows to name a few. The power rack also has an adjustable front peg system for a squat rack to bench press rack.

 

(My husband is a BeachBody coach, he tagged the power rack, SMH! So ignore that! I apparently need to get a Venus Index vinyl done ASAP!)

Crockpot Shredded Chipotle Pork with Pineapple Coleslaw

(recipe adapted from Primally Inspired)

Makes 4 hearty servings

 

Ingredients

For the Shredded Pork

• pork loin about 2 lbs
• 1 tablespoon black pepper
• 1 teaspoon salt
• 1 teaspoon chile powder (more if you like it spicy!)
• ¼ cup balsamic vinegar
• 1 teaspoon all natural liquid smoke (optional)

 

 

For the pineapple coleslaw:

• 4 cups coleslaw (approximately ½ head green cabbage, ½ head red cabbage, 2 carrots – all shredded or 1 bag)
• ½ cup plain fat free Greek yogurt (I used Fage)
• 1 ½ tablespoon apple cider vinegar
• 2 cups fresh pineapple

 

Optional serving toppings: avocado slices, freshly torn cilantro, bbq sauce

 

What you do:

 

     For the shredded pork:

1. Place all of the ingredients in the slow cooker, pork first.
2. Give it a stir, cover the crockpot and cook on low for 8 hours.
3. When it's finished cooking, take the pork out of the slow cooker and shred it. Feel free to add in ¼ – ½ cup of some of the slow cooker juice if you like a juicier shredded pork.
4. Serve with the pineapple coleslaw and any optional toppings. Enjoy!

 

For the pineapple coleslaw:

1. Combine all ingredients in a bowl and stir.

 

 

 

 Nutrition Stats

Per 8 oz serving of shredded pork and 1 cup coleslaw

• Cals 291
• Fat 4g
• Carbs 14g
• Protein 48g