Vegans and Vegetarians - I need meal advice please

SRP

SRP

Cathlete
Hi ladies -

I need a little help here. I'm a vegetarian but much closer to vegan than I used to be. I've been following a modified version of the Eat To Live plan and really enjoy it. So far, I've lost about 6.5 lbs.

But I've got a little problem. I'm consistently at least in a 500-calorie deficit, sometimes more, especially on weekends when my activity level goes up. I think my body is adusting to the deficit (i.e., metabolism is slowing down to keep that last bit of fat). There are some days when, according to the calculator I'm using, I only take in 1,200 calories! I know that's not very smart. On a regular day, I burn on average 2,200 calories (I think), and on busy weekends with heavy yardwork, etc., I've come pretty close to 3,000.

But the thing is, I'm eating plenty of food and am full. It's just very low-cal. I'm trying my darnedest to come up with some options that raise the calorie level, keep the fat intake down to 30%, but doesn't make me so full that I'm about to pop. I'm having a hard time, because I really want to keep all those fresh veggies in, and they don't have any calories!!!

I'm thinking I need to do some sort of zig-zagging, so I can lose that last bit on my rear, but still take in enough to maintain muscle and health.

Any advice out there? Maybe a few menu suggestions? Sorry this is so incredibly long!
 
Hi,
You could start by adding some sunflower seeds and some other nuts. They have a good quality fat and high calories. They are good for omega oils too for your health. Rice has a good amount of calories as well. Avacadoes come to mind as well. I'm sure others will chime in as well. Congratulations on your weight loss!

Heather
 
Make a nice sandwich with 1/2 avocado mashed between two slices of whole grain (I prefer sprouted grain) bread.

Grains are calorie dense, so eating more whole grains can up your calorie intake without increasing fat much.
 
I guess I could have a smaller salad for the fresh greens and add in a serving of grains for lunch... I do the nuts and avocadoes already, but not too many of either. I really don't want to go back to calorie counting to see if I'm getting enough, but I may have to until I get a feel for it again. Thanks, ladies.
 
Shannon,
You might also think about adding in some dried, or more calorie dense fruit-Dried cherries, raisins, papaya, mango, pineapple (all with no sugar added of course). You can eat quite a bit of these and no feel very full, but you could add a serving at breakfast and lunch to up the good calorie and antioxidant contents of the meals. Even something a banana, figs, or dates might work.
Otherwise I'd say add in another serving of nuts and more avocado, another serving of whole grains, and a few extra beans (these add up quickly too--maybe hummus, which isn't very filling?).
Good luck!
Mattea
 
How about a dish of some meatless spaghetti sauce over whole grain pasta or brown rice pasta? This always fills me up nicely, is pretty healthy, and also will give you some calories.
 
I agree with Kathyrun's avocado sandwich!!! I also put avocado in my salads at lunchtime. I think too, nuts would help. Peanut butter on some whole grain toast....yummy....:)
 
I add chick peas, olives, and a good dose of olive oil based salad dressing to my salads when I think I'm low on calories. Also, various kinds of corn chips and bean dips -- I seem to be able to find vegan versions.
 
You must log in or register to reply here.

Our Newsletter

Get awesome content delivered straight to your inbox.

Top