Vajra
Member
Plan on going on a vegan diet for ethical reasons and I'd like to leave the discussion there; In nutritional terms, some meat is great or dairy if tolerated. I've been pretty inspired by @olive's posts (see here and here) with a meal plan mainly consisting of several pounds of sweet potatoes a day with fruits in between: excellent for micros, but the problem is that it usually lands me at ~40g a day and ideally one would like >100.
The 3 most significant factors are the calcium:phosphate ratio, antinutrients, and amino acid composition. As far as I can tell, the 1st is more important as without dairy or pounds of kale, you're going to need calcium supplementation and from what I've read here, your GI will thank you for every gram of supplemental calcium not taken. So I'll just have a basic overview taken from cronometer Ca:P for all the good options I could think of, antinutrients notwithstanding - any input? The amino acids all look similar in terms of fernstrom ratio & methionine content, which is an advantage.
g Protein/100g | Ca:P | |
---|---|---|
Pea Protein powder | 90 (more BCAAs than whey) | 0.94 |
Bionetic Rice Protein powder | 80 | 0.4 |
Lentils | 9 | .11 |
Kidney Beans | 8.7 | .2 |
Black Beans | 8.9 | .19 |
Navy Beans | 8.2 | .48 |
Pinto Beans | 9 | .31 |
Chickpeas | 8.9 | .29 |
Quinoa | 4.4 | .12 |
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