stephzoars

VEGAN DAY 1 NOOB - NEED HELP

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I am so hangry right now.. I'm curious to see what everyone's daily meal plans looks like.

 

Right now mine is something like this (but again, this is day 1):

1: 6 prunes and a hand full of almonds

2: 2 clementines

3: Salad with 2 hand fulls of spinach/arugula, 1 hand full of cabbage, 1/2 avocado, splash of balsamic vinegar & EVOO

4: 2 hand fulls of carrots and a hand full of almonds

5: 1 sweet potato with whole mustard

I also consume a gallon+ of water a day and have the occasional cup of black coffee.

 

I don't think I am consuming enough of anything but I didn't get hungry until now (5:00pm). So maybe this is normal? I didn't do enough planning so I am worried about staying on track and using a sustainable meal plan. Any help is greatly appreciated.

 

Friendly reminder: I need VEGAN suggestions and examples, not vegetarian.

Thank you so much in advance! :)

 

All the best,

Stephanie

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I know very little about what Vegans eat, however I do wonder what you're planning on doing for protein... Also, I assume you didn't eat 5 meals today... the meal template applies, even if you're a vegan, which means 3 meals 4-5 hours apart, not grazing/snacking all day.

I'm not saying what I"m about to say next to discourage you, only to be real, there are very few vegans on this forum just due to the type of omnivore program that the Whole30 was written for, so you may not get a plethora of responses.  Perhaps it would help if you let us know if you're planning on eating sprouted legumes/tofu or if you're trying to do the Whole30 with just vegetables and what you used to eat?

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hey Steph! I am a vegan doing the Whole 30. I was "cleansing" for the first week and had steamed veggies for dinner pretty much every night, but last night we did some spaghetti squash with marinara and that was delicious! I think this program is totally doable as a vegan. I google searched Vegan Whole30 recipes and found a bunch of good recipes so I'd recommend starting there. I also tend to eat at least 1 avocado throughout the day. I do some almond butter and green apples/celery also if I want a snack. You can also have dark chocolate with less than 10g of sugar. Best of luck!!

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4 minutes ago, Iral said:

. You can also have dark chocolate with less than 10g of sugar. Best of luck!!

No, sorry, this is not on, even for a Vegan program.

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You may want to look at picking up a copy of Food Freedom Forever for some help. I just searched the Whole30 site to find the article about vegan Whole30 and the page was recently updated with this info: 

Vegan Reset: I created a Vegan Reset (starting on page 50 in Food Freedom Forever) to help vegans improve cravings, hormonal balance, digestion, and calm systemic inflammation while still honoring their desire to eliminate all animal products from their diet. It uses many of the same guidelines as the Whole30, but helps vegans choose less commonly problematic plant-based protein sources, and plans a careful reintroduction to help them figure out which protein sources are healthiest for them going forward.

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I used primarily mushrooms for my protein along with nuts/seeds. Rather than limiting myself to button or portabello mushrooms (same species), I took full advantage of locally available alternatives. Our Farmers' market (only down the hill from Flagstaff in Sedona during the winter) is offering cultivated mushies including oyster (various colors as well as king oysters with differing nutritional and medicinal/immune boosting properties) and the familiar shiitake shrooms. Sometimes they also have enoki or lions mane or some others to offer and our natural food stores often have enoki, shiitate and maitake. During the summer monsoons and into the autumn, there are lots of wildcrafted /foraged sources too adding even more varieties. And you can learn to safely gather (very important) your own as well. 

It was a challenge for this long time vegan to figure out a protein source but I was up to it. I like a challenge.

Eating out boosted things to yet a another level of difficult.

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I would add hemp seeds or chia seeds.

 

I've been a vegetarian/vegan (on and off) for nearly 17 years and one thing the doctor's always encouraged me on was to increase my healthy fats with plant based items like chia seeds or hemp seeds. Flax works really great too. Throw in some nutritional yeast (nooch) in your spaghetti sauce  (homemade without sugar) for a cheesy bite. 

I like to roast my cauliflower in nooch.

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What's the quantity of protein to consume?

I don't eat mushrooms, sweet potatoes, potatoes, eggplants, fish, eggs and meat.

Really bent on following this.

But eat dairy.

Any more suggestions?

 

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2 hours ago, NPM said:

What's the quantity of protein to consume?

I don't eat mushrooms, sweet potatoes, potatoes, eggplants, fish, eggs and meat.

Really bent on following this.

But eat dairy.

Any more suggestions?

 

There is no specific quantity of protein that is prescribed. The omnivore program recommends one-two palms of protein. Since you are doing the vegetarian program, you need to read through the vegetarian article linked below and also the vegetarian/vegan portion of the Food Freedom book and make your own decision as to what you want to include and how much. Unfortunately, the program is omnivorous at heart and while we fully support folks that choose to do the program as vegetarians or vegans, there are no further guidelines or recommendations that we can give beyond what I've already emailed to you and linked to you here. I saw that you also were on Instagram asking Melissa the same question and her answer was ultimately the same - this article and the Food Freedom section on vegan/vegetarian.

https://whole30.com/2017/06/veg-whole30/

Good Luck! :)

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On ‎11‎/‎26‎/‎2018 at 6:14 AM, NPM said:

What's the quantity of protein to consume?

I don't eat mushrooms, sweet potatoes, potatoes, eggplants, fish, eggs and meat.

Really bent on following this.

But eat dairy.

Any more suggestions?

 

First - imho, you're talking about such a restrictive program, you should get some medical guidance.  I'm new to this program (day 3), but not new to nutrition or the repercussions of deficiencies. 

A google search provides a variety of recommendations for protein intake.  I see no recommendations lower than 46 grams a day.  And I've had recommendations up to 100!

There are some pretty good free on-line calculators that would let you know for sure how much you're getting, which can help if you're cobbling your protein together from multiple sources.  I used to use Sparkpeople.com, which let's you track any nutrients you need or want to track.  B12 for vegetarians for instance.

Someone mentioned mushrooms as a protein source.  Not only do you wish to exclude them, but there's not a lot of protein in mushrooms.  Most are 2-3 grams per cup.  So for non-meat sources, definitely check by specific food and the specific variety of that food.   Some dairy products are higher than you'd think, and some nuts are lower than you'd think.  A little homework will let you stay in charge and be healthy!

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On ‎4‎/‎17‎/‎2017 at 6:16 PM, stephzoars said:

I am so hangry right now.. I'm curious to see what everyone's daily meal plans looks like.

 

Right now mine is something like this (but again, this is day 1):

1: 6 prunes and a hand full of almonds

2: 2 clementines

3: Salad with 2 hand fulls of spinach/arugula, 1 hand full of cabbage, 1/2 avocado, splash of balsamic vinegar & EVOO

4: 2 hand fulls of carrots and a hand full of almonds

5: 1 sweet potato with whole mustard

I also consume a gallon+ of water a day and have the occasional cup of black coffee.

 

I don't think I am consuming enough of anything but I didn't get hungry until now (5:00pm). So maybe this is normal? I didn't do enough planning so I am worried about staying on track and using a sustainable meal plan. Any help is greatly appreciated.

 

Friendly reminder: I need VEGAN suggestions and examples, not vegetarian.

Thank you so much in advance! :)

 

All the best,

Stephanie

I'm also new, but I can totally answer this.  You're not taking in enough fuel, and too much is sugar.  It's compliant sugar, but it's still carbohydrate - which turn to sugar in your body.  Prunes, clementines, sweet potatoes - that's three things that your body turns to sugar pretty quickly.  Even though sweet potatoes are a "vegetable" and compliant, they're a starchy vegetables.  All fruits have naturally occurring (compliant) sugar, but it's still sugar - hence the "occasional fruit" part of the program.

Fat and protein take longer to digest, giving you more sustained energy, fewer peaks and valleys.

Yet a see precious little protein.  If I google "how much protein in a handful of almonds" I find that 10 almonds is 2.5 grams of protein.  You need 15-19 grams of protein per meal bare minimum, from what I understand (ask a Doctor, of course).  I doubt if you add up everything in this meal that you'll be even halfway there.  Lots of things have a little protein, so it is possible to get there as a vegan, but you gotta be strategic and eat lots!  For instance, a whole sweet potatoe - 1.6.  It's "only" 1.6, the only's can add up.

Other more experienced may think differently, but if you're "hangry", your hungry and deprived.  Feed yourself!  You look like you've got the vegetables well covered.  I'd add more protein and more fat.  Whether that's more nuts or what - is for you to decide.  But up front in the beginning here, do a little research into just how much protein is in what, so that you're non-meat cobbling together adds up to enough.  And don't be afraid of more fat for fuel and satisfaction.  You're not where near close to any danger zone with the fat.   

I've discovered the joys of cashew and almond butter.  Slather that on carrot sticks and you have lots of chew and lots of fill-er-up.  Others have mentioned pumpkin seeds etc - that can be mixed into things (so you don't feel like you're eating all the same-same).

btw - for conversion to sugar in your body, sweet potatoes are better than white potatoes (ie, take longer) and have more vitamins - so good on you for that choice.

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Former vegan here. I haven’t read Food Freedom Forever, so I don’t know what it suggests. My personal opinion is that doing a Whole 30 as it’s written on the website and book of the same name is not compatible with veganism. That’s just too damn restrictive, and you’re going to be missing nutrients + starving. If you were to add legumes then I’d say maybe, but it’s still going to be a majorly uphill climb. 

Lastly, your meals are not following the template at all, so that’s your biggest problem. You need protein and fat. Also less fruit and nuts.

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