@scienceislove2014

2 weeks ago

If you can, please, pin this comment , Amy-
It's a bit more nuanced than what most commenters are commenting!
Let me break it down for you in the simplest manner possible-

If you only eat salad and not enough calories- you don't get enough protein.

If you eat enough calories and you're eating a varied diet eith lentils , beans and grains and veggies and fruits , it will add up and that bioavailability thingy won't even matter becuz you'll already be meeting all your protein needs!

Secondly, not everyone needs a bu*tload of protein. 1-1.2 grams of protein per kg of LEAN BODY MASS (so it depends on your muscle mass) is more than enough to moderately active male and female.. (males would usually have more muscle mass than a female!).

I'm almost athletic and I'm a 6 feet 1 inch tall 19 year old girl and I get around 1.5 grams of protein per kg lean body mass) ..
And i rarely buy tofu despite it being cheap and a convenient source of protein.. cuz we have something cheaper- whole soy bean which we cook and turn into paste and then add to our roti dough!
It's so good and a great source of GOOD QUALITY PROTEIN!

I JUST FEEL LIKE YOU GUYS ARE STILL LIVING UNDER THE ROCK .. LIKE SO DELUSIONAL!

Okay I'm leaving a guide to eating well on a plant based diet but i wrote it a couple of years ago.. so i eat a lot more protein know. Protein in every meal! But this wohld still be relevant to a lot of people are are just looking to live a normal healthy life-

For those considering a vegan lifestyle because you’re a compassionate person but don't really know where to start? No worries, I’ve got your back. Figuring out what to eat after ditching meat and dairy can be a total maze, even if you weren’t that picky about your diet before.

If you’re Indian, you’re already kinda used to a plant-based diet, so it’s mostly about swapping out dairy.

If you want to skip supporting the dairy industry and not blow your budget, start with a simple, low-cost meal plan that’s still super nutritious. Just collect all the healthy dishes you like, and we’ll go from there.

First up, let’s chat about two must-have nutrients: Vitamin B12 and Vitamin D3. If you’re not getting outside for at least 25-30 minutes a few times a week, you might end up with a Vitamin D3 deficiency. Even people who eat meat have a tough time getting enough Vitamin D from food alone—often less than 15 percent. So, either grab a supplement once a week or get outside more.

For Vitamin B12, you can go for shots (I do this every other month) or take a pill once a week. It’s safe and natural. Just be careful with fat-soluble vitamins like Vitamin D—better to check in with your doc for the right dose. B12 is usually fine, though. You could also take a multivitamin like Axbex or Zincovit—just pop one, and you’re set.This is clutch for busy folks like pre-med students or anyone with a hectic schedule.

Here’s the food that works for us at home—these are our go-to staples.

Protein sources-
Chickpeas
Soy chunks (this is cheap and healthy..and has anti cancer properties..well anything soy has anti cancer properties except for soy bean oil)
Tofu
Soybean
Beans like kidney beans or mung bean
Lentils (a mix of lentils)
Quinoa (quinoa is cheap.. and very healthy..)
Amaranth (i buy muesli from peepal farm)
Millets (Indians love millet..these are not particularly high in protein but they're amazing)
Chia seeds (not just protein but amazing fats as well...but be sure to soak em)
Flax seeds (these are literally superfoods..)
Green peas
Hemp seeds (we don't use it but they're really good)
Tempeh (i don't have access to these but again ... they're so good)
Legumes or Pulses in general are so good for you..
Nuts and seeds (amazing protein and fats .)

Greens -

Cabbage/cauliflower/brocoli/Brussel sprouts (if available)
Leafy greens like spinach or kale
Beet root
Carrots
Cucumber
Amla (it's a fruit but they're the best. Period)
Bell pepper 🫑
Bitter gourd
And the list goes on and on..
Be sure to eat regional vegetabls cuz India is pretty diverse ...so eat your greens..and go local ...
Peanut butter (peepal farm)

Try to incorporate more colour into your food ....or maybe give permaculture ... Or give permaculture a shot if you have the time..and space..


Dishes i eat..

Dosa (this is my fave )
Lentil curry with rice
Rajma chawal
Idli sambhar
Indian version of chilli (that has chickpeas , rajma , ground soy chunks , carrots , bell pepper, 🍅 tomatoes, etc)
Yellow pea chat
Litti chokha
Soy bean biryani
Soy bean ki sabzi (i eat lil to no oil)
Chana masala (chickpea curry)
Oat porridge with apples and bananas and chia seed on top
Indian version of chilli (that has soy chunks , Pinto beans or white rajma , chickpeas , bell pepper 🫑, carrots , onion and garlic 🧄, indian spices, some soy sauce, tomato puree..and a bunch of other healthy ingredient..this can double as bhaji for pav bhaji)
Quinoa oat cinnamon banana porridge without any milk.. you could add some chia or nuts of your choice..
Black mung daal seasoned with salt
South Indian style besan tofu sauted in curry leaves and mustard seeds with sauce..
Chola chana chaat with aloo ki tikki .. (we make it bland cuz we like it bland..)
Flax seed and jaggery dumplings
Red lentil uttapam
Yellow pea chat
(Quinoa+daliya+millet+rice) mung bean khichdi with added veggies
Daal
Dhokla
Pakal tofu paneer
Mushroom biryani
Oat dense chocolate fudge cake (dessert 😁)
Mix veg soy bean sabzi (quite runny....pretty similar to a soup.. but very tasty.. i like bland stuff )
High protein muesli ...
Tofu scramble (we eat homemade tofu.. )
Whole mung daal with lime juice squeezed on top and some diced onion..(with roti)
Quinoa raita with (peanuts+cabbage+carrot+apples) and other tempering
We use homemade soy yogurt because I’m not big on store-bought or convenience foods, unless I’m really starving.
These are the dishes I grew up with, so you might do things a bit differently. Make a list of essentials that work for you.
I make sure to eat at least two protein-rich dishes each day—like chana masala in the morning and khichdi for lunch or di

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