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Umbra
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« on: October 26, 2010, 02:33:42 AM » |
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5 meals a day.
1st and last meal being this smoothie:
cottage cheese,
peanut butter,
mlik,
a banana,
porridge oats
2nd meal
Soya beans
boiled potatoes
3rd meal
Black beans
brown rice
4th meal
Varies. I was thinking of having more beans, but if I did would my diet be lacking certain nutrients?
5th meal
Same as first
Any ideas for fourth meal? Any ideas for good things to go with beans? Am I missing any nutrients? I'll sometimes have baby carrots or peas with meal 4.
Thank you
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You could do a lot worse than being a Rippetoe fanboy...
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nino
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« Reply #1 on: October 26, 2010, 02:47:16 AM » |
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Are you a vegetarian? If not you're definitely missing meat, especially chicken or turkey. Good sources of protein and some minerals you're missing.
If you are a vegetarian, do you still eat fish? Fish probably is one of the best sources for protein out there, especially salmon or tuna. Very low in cals, very high in protein and rich in omega 3 which is necessary fat (omega 3 fatty acids aid the repair of muscle tissues).
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I'm an endomesmic ectomorph. Body Types - the laziest of all excuses. In my posts I express my personal opinion only. Keep in mind that I'm no professional whatsoever! |
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dodothebird
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« Reply #2 on: October 26, 2010, 02:48:58 AM » |
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Add some eggs in there if you're vegetarian. You're obviously not a vegan so I assume you'd not have problem with eggs.
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Umbra
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« Reply #3 on: October 26, 2010, 02:52:16 AM » |
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Thanks for the fast replies.
Yes, forgot to say I'm a vegetarian (but not a vegan!). No fish, either.
Eggs are a good, idea thanks.
I think protein-wise I'm ship shape, getting my 150g easily enough. I was more wondering whether or not it's healthy to have so many beans? are there some things beans lack that I need to make up for with meal 4?
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You could do a lot worse than being a Rippetoe fanboy...
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dodothebird
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« Reply #4 on: October 26, 2010, 02:55:59 AM » |
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If you can handle so much fiber, it's okay. I couldn't. And there are nutrients that most plant sources lack, and eggs are best option for a vegetarian to make up for it (Go with the yolks).
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J1984
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« Reply #5 on: October 26, 2010, 03:00:06 AM » |
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the only nutrient you cant get from plant sources (because of the use of chemicals and overfarming of land) is b12.
@op- you need to add dark green veg and nuts.
nino.....why would a VEGETARIAN eat fish?
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Religion is the sigh of the oppressed creature, the heart of a heartless world, just as it is the spirit of a spiritless situation. It is the opium of the people. The abolition of religion as the illusory happiness of the people is required for their real happiness. - Karl Marx
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Redgrave
Sexy death god
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« Reply #6 on: October 26, 2010, 03:04:04 AM » |
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the only nutrient you cant get from plant sources (because of the use of chemicals and overfarming of land) is b12.
@op- you need to add dark green veg and nuts.
nino.....why would a VEGETARIAN eat fish? This really irritates me, I don't see how some people can think that fish(and or poultry) is not meat. |
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Umbra
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« Reply #7 on: October 26, 2010, 03:05:43 AM » |
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Eggs, dark green veg and nuts... thanks a lot fellas  As for the fish - vegetarian thing I'm used to it  |
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You could do a lot worse than being a Rippetoe fanboy...
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nino
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« Reply #8 on: October 26, 2010, 03:18:55 AM » |
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Many people don't consider fish as meat. Personally I do think that's stupid but I guess it's an excuse they make but there are a lot of vegetarians out there who still eat fish. That's why I asked.
Back to the topic, eating so many beans isn't bad, they're high in protein, good complex carbs and low in fat/cals. However, they're no source of complete proteins but the brown rice makes up for it, as grains and legumes add up to a source of complete proteins. You could eat wholegrain spaghetti as your 4th meal so you get all the amino acids you need and it's a different meal as well so you're not getting bored.
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I'm an endomesmic ectomorph. Body Types - the laziest of all excuses. In my posts I express my personal opinion only. Keep in mind that I'm no professional whatsoever! |
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dodothebird
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« Reply #9 on: October 26, 2010, 08:04:33 AM » |
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I'd like to see how you could get your required riboflavin from plant sources. Eat 1kg of beans a day? 200g almonds? 1kg walnuts? How to get MK-4 (One of the variations of K-2 and has unique tasks)? Then there are things you can *on paper* get from plants, but your body can't absorb (Low bioavailability) or make conversions to use them. For instance, I've seen people here worrying about vitamin A poisoning for eating too many potatoes, but nobody even says your body converts carotenes (Found in vegies) to retinol, which is found in animals, and many people can't do it effectively. I'd also add DHA, zinc, iron, B-16 (Shocking) to the "be careful" list on a plant based diet. A few eggs a day will help you on these significantly. |
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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RCowley
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« Reply #10 on: October 26, 2010, 12:15:43 PM » |
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Dodo is my hero. Seriously. I wish I knew as much as him. Hahaha
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J1984
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« Reply #11 on: October 26, 2010, 12:31:28 PM » |
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picking the first one You should be able to get all the riboflavin you need from your daily diet. This is approximately: 1.3 mg a day for men 1.1 mg a day for women Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts. http://nutritiondata.self.com/foods-000109000000000000000-1.html?<- scroll through the list there are plenty of easy vegan/vege sources (you'll see a normal serving of beans will give you almost all you need). SO lets stop exaggerating things, ok? i'm not going to bother doing the rest, if people care enough they can find their own info |
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Religion is the sigh of the oppressed creature, the heart of a heartless world, just as it is the spirit of a spiritless situation. It is the opium of the people. The abolition of religion as the illusory happiness of the people is required for their real happiness. - Karl Marx
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nsklepowich
"Feul your passion with determination"
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« Reply #12 on: October 26, 2010, 01:16:32 PM » |
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This diet is missing protein
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arjunanand1
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« Reply #13 on: October 26, 2010, 09:35:46 PM » |
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This diet is missing protein
Are you kidding ? |
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dodothebird
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« Reply #14 on: October 26, 2010, 09:56:57 PM » |
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Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts. http://nutritiondata.self.com/foods-000109000000000000000-1.html?<- scroll through the list there are plenty of easy vegan/vege sources (you'll see a normal serving of beans will give you almost all you need). SO lets stop exaggerating things, ok? Exaggeration? Things you listed (In your order, from the website you linked): Grains Brown rice, 1 cup -> 10% of Riboflavin needs http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5706/2Rye, 1 cup -> 25% of riboflavin http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5727/2Whole wheat spaghetti, 1 cup -> 4% http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5784/2Corn flour, whole grain, 1 cup -> 6% http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5795/2Oats, 1 cup -> 13% http://nutritiondata.self.com/facts/cereal-grains-and-pasta/5708/2Go eat your enriched cereals, or take vitamin pills, but don't tell me grains themselves are #1 source of riboflavin. Mushrooms White mushroom, 1 cup -> 17% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2482/2Enoki mushroom, 1 cup -> 6% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3016/2Oyster mushroom, 1 cup -> 18% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/3050/2Almonds Raw almonds, 100g -> 57% http://nutritiondata.self.com/facts/nut-and-seed-products/3085/2Oil roasted almonds, 100g -> 46% http://nutritiondata.self.com/facts/nut-and-seed-products/3088/2Dry roasted almonds, 100g -> 51% http://nutritiondata.self.com/facts/nut-and-seed-products/3170/2Blanched almonds, 100g -> 33% http://nutritiondata.self.com/facts/nut-and-seed-products/3086/2Almond butter, 100g -> 36% http://nutritiondata.self.com/facts/nut-and-seed-products/3153/2(Never claimed almonds didn't have it, read my post above, I said you needed 200g of almonds daily, speaking of calories) Green leafy vegetables Cooked spinach, 1 cup (180g) -> 25% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2627/2Swiss chard, 1 cup -> 9% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2400/2One cooked leek -> 1% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2870/2Cooked cabbage, 100g ->2% http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2372/2Check the rest for yourself. Won't even get into yeasts, since nobody uses them everyday on a regular basis - And even when you do, say you used a tsp of it in a product, you need to eat the whole thing to get all it has. Doesn't make sense to me. Beans Cooked yardlong beans, 1 cup -> 6% http://nutritiondata.self.com/facts/legumes-and-legume-products/4400/2Cooked winged beans, 1 cup -> 13% http://nutritiondata.self.com/facts/legumes-and-legume-products/4473/2Cooked mungo beans, 1 cup -> 8% http://nutritiondata.self.com/facts/legumes-and-legume-products/4352/2Cooked lima beans, 1 cup -> 6% http://nutritiondata.self.com/facts/legumes-and-legume-products/4340/2Cooked pinto beans, 1 cup -> 6% http://nutritiondata.self.com/facts/legumes-and-legume-products/4312/2Cooked navy beans, 1 cup -> 7% http://nutritiondata.self.com/facts/legumes-and-legume-products/4307/2Cooked kidney beans, 1 cup -> 6% http://nutritiondata.self.com/facts/legumes-and-legume-products/4297/2Cooked cranberry (roman) beans, 1 cup -> 7% http://nutritiondata.self.com/facts/legumes-and-legume-products/4289/2Cooked black beans, 1 cup -> 6% http://nutritiondata.self.com/facts/legumes-and-legume-products/4284/2Now my sources Eggs, 1 cup -> 68% http://nutritiondata.self.com/facts/dairy-and-egg-products/111/2Cooked beef liver, 1 slice, only 68 damn grams -> 137% http://nutritiondata.self.com/facts/beef-products/3469/2Cooked chicken liver, 100g -> 117% http://nutritiondata.self.com/facts/poultry-products/667/2Beef kidney, 3 oz only -> 149% http://nutritiondata.self.com/facts/beef-products/3467/2Salmon, 1/2 fillet -> 44% http://nutritiondata.self.com/facts/finfish-and-shellfish-products/4231/2etc etc. And riboflavin is one of the least problematic nutrients to get from plants. Let's not even get into the others. |
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« Last Edit: October 26, 2010, 10:41:54 PM by dodothebird »
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Supersonic, super destructive, seemingly unresistable. On the job around the clock, with 24 hour a day reliability. Constantly monitoring, pulse-taking, controlling. Into a continuous flow of interpretation, which could be understood at a glance.
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