What 130g protein Looks Like (WITH NO MEAT)
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- Опубліковано 23 тра 2023
- Think you need to eat meat to get enough protein?
You don’t.
But because the protein digestibility is lower in plant-based sources, it is extra key we focus on increasing our protein intake.
Here’s how I’d hit 130 grams of protein in a full day of eating with no meat.
8 ounces seitan - 60 grams of protein
4.5 ounces tempeh - 27 grams of protein
¼ cup green lentils - 10 grams of protein
3/4 cup edamame - 10 grams of protein
1 scoop vegan protein powder - 20 grams of protein
2 tbsp nutritional yeast - 5 grams of protein
Whether you eat meat or don’t, these tips can help you bump your protein!
#shorts #protein #proteinpowder #vegetarian - Навчання та стиль
For anyone who is curious...According to my fitness pal
60g of protein from seitan 300 calories
27 grams of protein from tempeh 270 calories
10 grams of protein from lentils 145 calories
10 grams protein from edamame 125
20 grams from protein powder 100 cal
5 grams nutritional Yeast 35 cal
For a total of 975 calories from your protein sources.
On Behalf of Us Vegans… THANK YOU… No One Believes This When They Ask Me…
They'll believe you when you tell them you're at an extremely high risk of B.M.D. though.
@@annoyingbutmorallyconsistent Whatever you need to tell yourself to justify your lifestyle choices. No matter which country you reference, the results are ALWAYS the same. Vegetarians in EVERY country in comparison to non-vegetarians, vegans show significantly lower bone-mineral-density.
🤔
@@judahsoremy9857 Do you have sources for that? I'd love to see them.
Lol Judah, but osteoporosis is already among the most common illnesses in older adults, specially afab people, even in people with omni diets. Good try tho.
@@gritmakaveli So by your logic, exacerbating it is clearly and undeniably the better alternative. I'm going to die of cancer anyway, let me accelerate the process by sleeping under a cell tower. It's only a fracture, let me jump off a flight of stairs to ensure it's completely broken. Got it. Solid rebuttal.
Cast in order or appearance:
*Seitan* (the protein from wheat aka gluten)
*Tempeh* (fermented soy)🇮🇩
*Green Lentils*
*Edamame* (soybeans)🇯🇵
*Vegan protein powder*
*Nutritional yeast* aka nooch
Nicely done 👍🏿
I can't believe I once thought that shit was healthy 🤣
Plus if you go off of digestibility the 132 grams of proteins she lays out here isn't going to net you 130 grams.
Helpful for as another option besides meat, but just realize that your going to have to eat a lot more to hit your protein goals.
Soy
Soy
Soy
Hell no can't believe
she thinks thats healthy.
Fart fart fart 😂😂😂
Awesome!- but could you give us what the total carbohydrates in that collection of vegetarian options is?🤔🤔
The lowest would be Seitan depending on how you make it it could have 1-10g, and sometimes store-bought ones can have wild macros but still high in protein. The one I make at home has 36g protein and 6g carbs and 2g fat. I love that I can adjust the macros and even amino acid profile of my protein source.
In general- Depending on the macro ratios of the protein source, we can just adjust the serving size of the carb sources for our needs.
Edamame is usually 1:1ish. Tempeh is similar but also with fiber and good amounts of fat and is fermented. Nutritional yeast protein content is quite high for what it is. Easy to add to soups or salads or in a dip for a savory flavor and before you know it that’s an extra 10g but for very few carbs.
It’s certainly less convenient than meat - especially since all our food environments are modeled for omnivorous diets - but just like anyone else focusing on their diet for their goals, we make it work.
Vegan protein powder that’s pea based is the best as far as carbs go. I like to mix it w/ soy or coconut yogurt for breakfast. Beans are the most carb heavy option besides the processed meat alternatives that come in sauces. Tofu is low carb as well as edamame. I’m a type one diabetic and was vegan for 4 years to get my cholesterol in control. I eat around 100-120 grams of net carbs a day to maintain blood sugar levels (too low carb and I have constant low blood sugar which can be fatal). I’m not a fan of oat/almond/coconut milk alternatives and usually drink pea/soy based ones because of the protein to carb ratio.
I am vegan n perfectly fine . My whole family are vegan . My kids are athletics.
Nice!
Yeah but not as good as athletes who eat meat 😂
@@slipperyjohnson7016 eating meat doesn't make you better at sports, sorry to tell you that.
make sure everyone gets their B12 tho!
@@cedar4539 Hahahahahahahaha
I am vegetarian and this is VERY helpful, thank you.
Thanks for this! Seitan and tofu are favorites at my house!
How do you cook them both?
@@nicksomes7963 with tofu I press out the water, cube it, sprinkle with garlic powder and curry powder, and either air fry or pan fry in minimal oil (1/2 tsp). Channels like Simnett Nutrition or Sarah’s Vegan Kitchen have way better recipes than just this, though.
For seitan, Brian Turner has a UA-cam video that I use the basic recipe of, except I add 1/2 a can of refried beans for a softer texture. It’s basically just vital wheat gluten mixed with water and any flavorings you like. Cook in the oven or instant pot in a steamer basket.
Wow huge protein in small piece of tempe 😱
This was SOOO HELPFUL THANK YOU SO MUCH PLEASE MAKE MORE VEGAN suggestions like this 🤍🙏🙏🤍
Great and useful on plant based protein.
More videos like this please!
So that is worth 65 g of animal protein - and how many carbs? Calories?
After logging that amount of food into my fitness pal, this is the macros I got:
- Protein: 116g (53%)
- Carbs: 69g (31%)
- Fat 15g (16%)
This video is not geared toward me, but I wanted to commend you on your fantastic visual presentation.
So informative ❤❤ thank you 🙏🏽🙏🏽🙏🏽I'm struggling to understand the whole macro situation and how much protein in a meal 😮
I've recently adopted lentils as a regular part of my diet because they are also a great source of fiber (about 15g I think.) I can cook them right along with the eggs poaching for Shashuka too.
Thank you!! My body really responds to tofu ect best, and this comparison was really helpful.
Unless you are lifting heavy, that's way too much protien.
False
This is so helpful cause I am trying to skew my diet more to plant based for heart health. Thanks for the examples!
Super appreciate that this was also dairy free since allergies and intolerance are very high. Thanks!
Ive noticed that plant based sources are usually higher in carbs
Yeah, but they also contain fiber and longer chained starches which help digestion and satiation.
Thanks for showing the non-meat eaters some love!
Question: is the DIAAS scoring system based on animal or human studies? Were the foods cooked or raw?
As a vegan, I truly appreciate this
🙏🏼🙏🏼
When I was vegan, I was so fat! My belly and chest were a barrel. Once I turned Keto, I lost my belly. I really want to eat vegan/vegetarian but there’s not enough options that are low carb.
That's ridiculously false.
Well, I mean you can be vegan and eat coke and oreos all day. You do have to have a balanced diet...
Thank yo uso much for this! It's so useful!
And vegetarians Thankyou 🙂
Can I request a gluten free version to get daily protein requirements?
You're the best❤
Thanks for your information. I'm trying to understand as a man. most of the stuff that you put on the table. I do not know the names. Also I do not know where to buy them and how to prepare them. As a man, I find it easier to stick with meat Protein. Thanks. God bless. Rocky Martin Goshen Indiana USA.
Thank you!
How many calories does that all equal?
Very good info.... I just cant read the third one from the bottom and the very bottom one because of the graphics. ... Is the third from bottom mushrooms? I'm just wondering how they compare. Thanks for sharing that you don't need meat for protein!
Tempeh and lentils are on the plate above the bottom and the bottom is seitan!
@@redefiningstrengthOC thanks so much! ♥
lmao since my comment on the last one I feel like this was a callout to me specifically
By weight, nutritional yeast actually has more protein than beef.
Yes. But you can 2 lbs of beef and not die. I wonder what would happen if you chugged 1 lb of nutritional yeast. Lmao
@@markgarcia6746 you wouldn't die, but you'd probably feel like you were going to 😂. And I eat nutritional yeast regularly.
😯 that's too much protein give ur kidneys a break Yo!
THANK YOU 🙏🏽
I have fatty liver so whats my issues .. the fat?
Like eggs?
Suggestions please for protein products that are not based on seitan, tofu and tofu based products?
Isn't seitan basically gluten though? 😭 How do you not get bloated and crampy stomach eating that
Isn't Seitan just wheat gluten?
Thanks ❤❤❤❤
I can’t understand what you are saying the first 60 gm of protein item is. Can you let me know what it is?
It’s 8 ounces of seitan
It's one fat scoop of GAINZ!
I had to listen 3 times and it sounded like sATan, lol. I'm obviously not familiar with this food!
And I don't understand the name of the green stuff 😅 can you help out please?
@@auricia201 The green stuff is edamame. This is what a soybean looks like when it's not processed. Edamame is also known as mukikame when the individual soybeans have been removed from the long green pod. I recommend both. They are super-high in protein and unprocessed. You can usually find them in the freezer aisle of your supermarket or health food store. You can use them in stir-fries and veg bowls, or you could even blend the beans into a smoothie to add protein, in lieu of adding protein powder.
I have allergies to gluten, dairy, soy, eggs, peanuts and pistachios so things like tofu, seitan and yogurts I need to stay away from. I do eat a little meat but I'm not a big fan of it and struggle with enough protein.
What's the first one?
Seitan I think
Seitan. It's made from the protein from wheat, which is called gluten.
I love this! But as a person who has vestibular issues triggered by glutamic acid, tyramine and soy, it knocks out a ton of these options :(
That's why alot of people do other beans like black, red and pinto
How do you eat/incorporate the yeast?
Add it on too your foods for a cheesy taste (I like it with popcorn)
How do I avoid all the carbs?
You need carbs.
@@ragemonkey117Actually you don't. There's actually no such thing as an 'essential carbohydrate'. Our bodies are quite capable of providing glucose required for the few bodily processes that actually need glucose through gluconeogenic sources within the body. There is no dietary requirement for carbohydrates. So you can live quite healthily eating only dairy, eggs and meat.
Most of this is low carb besides the lentils, but the iron and protein and fiber and other nutrients are worth it. Seitan, edamame, nutritional yeast, pea protein powder, tempeh, and tofu are all pretty low carb unless you're doing extreme keto and even then it's pretty low.
J Gerrie has SCURVY
Most of what she showed are low carb sources, except the lentils.
So this adds up to about 1650 calories. Could you please complete the picture with fats & carbs?
This video is to show what 130g of protein looks like visually. Your total macros and calories for the day will depend on what you eat these protein sources with!
Never heard of Santam? Tempee? U may want to explain what it is where to find it?
The grocery store.
Seitan: wheat protein.
Tempeh: fermented soybeans.
They're found at many major grocery chains these days, as well as health food stores.
So u buy dry beans n then soak em? If so, is that N overnight process?
Most dry beans require an overnight soak, but green lentils only 15 minutes and red lentils don't need soaked at all. You can also get them canned.
Most dry beans are soaked mainly overnight. But lentils can be soaked for about an hour, red lentils need even less.
I cook all of my beans from dry in my Instant Pot. If youre not using a pressure cooker, I would soak them first.
I love love love plant proteins
But the problem is to get enough protein from plants you have to eat more calories, I love beans but if I want to get 32 g of protein from beans I would have to eat 500 calories , but I can get 48 g of protein from 2 extra lean beef meatballs for 300 calories
But I prefer the taste and texture of plant proteins but it just sucks at the end of the day plant proteins are more caloric dence for the less amount of protein you get vs. animal protein but I get protein from both
Because it's not just about the protein both plant and animal protein foods also come with different vitamins and minerals too
I know I need to get carbs as well
I need more energy for my workouts 💪🏻so I can Finally get rid of this stubborn belly fat 🤣
And you just digest %50 of it.
Lentils.... Yes. The rest... Nope, I'm good. Bovine for the win...😊😊😊😊😊
i dont eat meat, only fish and because i dont want to add any processed food i decided to go lower on protein. i am 5.8 110 lb and on my diet i get max 50-90 gramms of protein, not enough, but better than consuming ultra processed vegan options.
I'm glad you found what works for you. I personally eat meat and fish but I have a lot of vegan clients who don't and I like to provide options to help meet people where they're at 💪
Seitan.... Wt..is that??
You don't count the protein that's in the other food you eat. If everything totals at 200g a day it's too much.
First thing on the list: meat substitute made of gluten…. No thanks. That’s also where almost half the protien came from. Just eat meat. And if you don’t eat meat then eat eggs and drink milk.
I love my plant-based clients and always want to provide them with tips to make those macro changes based on the foods they're consuming. Many don't consume eggs or milk but if you do, I'm so glad you have those bonus options on top of meat!
What’s the first one didn’t understand 😮
Seitan
I need 130grams as a vegan…I need to up my protein for sure!
I still think this much protein can't be necessary but I very much appreciate including vegans👏
For lifters? Absolutely is necessary.
All these proteins have incomplete amino acid composition profiles. Their bioavailability is not 100% either
This is impossible if you are gluten intolerant
That's a lot of protein to stuff down. why not just take enzymes, you will get more out of what you already eat.
respect that you kept it vegan!
Yeah, I've had to get more creative with Veggie protein powder and beans. I can't do the tofu, seitan, or tempeh..... I'm on NO soy or gluten, low carb, low sodium, low sugar, no grains, .... Plus NO meat
Cheese?? Halloumi is a great option if so 🫶
You’re my people! But what do you eat? I’m just now getting back to eating plant based myself so i need inspo
@@taryn.b A TON OF VEGGIES AND FRUIT..... Protein powder, beans, salads, a LOT of mushrooms, I follow a vegan guy here on UA-cam....I use flax for baking breads, it's really pretty interesting and kinda fun...
@@stephdee3811 Oh awesome, sounds like my diet plus chicken LOL I guess I just need to do it. and the guy that you follow what's his name?
@@taryn.b His name is HealthyVeganEating.....
Thank you for this! I’ll be saving this short… 🌱
I'll pass lentils, beans, and soy irritate my guts bad and make me feel lethargic.
I eat ALOT of couscous as well
Ive never heard of any of these foods, but i have heard of chicken
All of this would be fine for a woman but the levels of isoflavones in most of these foods would deplete a lot of testosterone in men which would pretty much be counter productive.
Lol imagine being this wrong about life
@@gritmakaveli lol imagine not knowing jack all about how the human body works. Sit down.
There are men who regularly eat several servings of soy daily, who also have normal testosterone levels.
Can you share any credible evidence of this claim?
🎉🎉🎉🎉🎉👌🏽👏🏽👏🏽👏🏽
not good too processed.
Find me another 70 grams of protein and I’m in
Just add more. The fuck
Everyday!
Soy, protein powder, lentils.. fuck that!
I tried that vegan shit for too long.
What relief it was to eat a stake 🥩.
I'll never cut it out again!
Pipas 26 gr per 100
I don’t eat the first 2 and I don’t like tofu
Wowww❤❤❤❤❤❤❤❤❤❤😍😍😍😍😍😍😍😍😍😍
can one of you vegans type out what she is saying pls? i cant even understand enough to google the first 2
Seitan - made from the protein in wheat. Tempeh is made from fermented beans - typically soy beans. Green lentils. Protein powder - usually made of pea protein but pretty processed. Edamame is soy beans still in the pod. Nutritional yeast is produced by culturing yeast in a nutrient medium for several days. The primary ingredient in the growth medium is glucose, often from either sugarcane or beet molasses. When the yeast is ready, it is deactivated with heat and then harvested, washed, dried and packaged.
Please let me know if you have any questions, I'd be happy to answer them.
I love meat though 🥩
I dont understand her fast English 😢. So fast 😢
Plant protein is not less digestible than meat protein.
lol, wishful thinking of the vegan.
it is.
Plants come with anti-nutrients, phytates, lectins and oxalates, they block most of the protein, iron and nutrients you are trying to get from said plants. Humans don’t have four stomachs, long cecums or hindguts. We also don’t want to eat our own poop like rabbits do to get the nutrients. 😂 Well, at least I don’t. 😂
@@capimages Sardinia, Italy
• Okinawa, Japan. ...
• Nicoya, Costa Rica. ...
• Loma Linda, Calif., U.S.A. ...
• Ikaria, Greece.
The healthiest large populations in the world are either vegetarian or very close.
@@345kobiYou do realise the data those supposed 'healthy diets' were based on has been debunked? Anyone genuinely from the Mediterranean will tell you people eat a lot more meat there than is claimed in the 'Mediterranean diet'.
This was super helpful Thank you 🎉
Great information thank you!!!!!!
What is the first time? Satan? Couldnt understand
Seitan - it's made from the protein found in wheat.
Thank you for this video, much appreciated!😊
Thats a lot of soy! 98% of soy in the US is genetically modified.
Great motivation. Very helpful for me. Thanks so much
Doesn't soy like fuck up testosterone levels?
No that study has been disproven.
Oh boy.. getting protein is one thing but what about everything else that’s in that list of food? If I want protein I just want protein.
Eat meat, its crucial to be healthy, we are carnivores, we eat meat
No, we are not carnivores or I would have died 7 years ago 😂
Idk I don't think I'd like to eat Satan. It won't taste good.
Lol, its spelled seitan. Its actually really versatile and super easy to make.
@@WhyArentYouVeganYet hehe
What is that, one steak? 😂
......you think one regular steak has 130g of protein?
People are stupid it seems.
@@mandi3891 🤣🤣🤣🤣 exactly
On behalf of all carnivores that looks rank
Soooo much easier (and tastier) to just eat a steak 🥩❤
I agree but I work with lots of plant based eaters and I want to show them it’s possible without animal products 😊
@@annoyingbutmorallyconsistent oh, brother. Is that myth really still going around? Lol. 😂
@@capimages How is it a myth if you can find it on their website? Why would the WHO make it up?
@@capimageswhat? Some people don’t like to eat dead animal body parts. Actually millions of people don’t eat dead animals!
Grams and grams would have been so much better unit wise.... Great insite non the less
tbh i just eat meat lol
Allow me to leave a heart. ❤
Some of those options seems very processed and contains gluten which some people are allergic to.
But some of us are not. Soooo….
@@user-bv7mk8id5t You are a pitiful troll. Thats why you harass people and hide your face. My comment was for her not you. Get a life.
Then eat meat. Why do y’all expect other people to solve all your problems? Figure it out
@@Britt3334 You are ignorant. The woman is giving expert advice. She has several post on different topics. My question to her and not you is for her to help people that want to go vegan but are allergic to gluten. It’s an idea for another post for her. I’m sure she appreciates the idea. You, are too angry over something as trivial as food allergies. Please go find out what’s really bothering you, because I have not done anything to you.
This can be fixed by just eating beef. Lmao
Heavy soy...does this bump up estrogen dominance for women over 50 in menopause?
As a person who's been vegan for 12 yrs & is in her 50's, that hasn't been my experience.
No because they have phytoestrogen. The human body doesnt process it the same as mammalian estrogen - which is readily found in dairy products.
@@WhyArentYouVeganYet exactly.
Has anyone tried protein pop tarts? Not that I’m suggesting we substitute for real food, just on those days you want a sweet. I’m just wondering if they taste as the look.
I've had the legendary foods protein pop tarts! Some flavors are better than others but I like them overall!