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2014: The Year of the Vegan
Comments
http://www.runningrawaroundaustralia.com
Here is a link with two sample menus, neither of which include unusually large physical volumes of food:
http://www.vrg.org/nutrition/protein.php
Omnivore weightlifters/body builders eat a lot of everything when they are bulking up, i.e. lots of calories. That means lots of food, i.e. eating double, triple of a non-athelete, often spread across twice as many meals-- and they get big and look obese until they go through the cardio phase to burn off the fat leaving freakishly large muscles.
So a vegan body builder would be doing the same thing, eating twice as much food, which for the sample menu puts you at 150 g of protein. Real life vegan body builders rely on things like peanuts, soy, vegetarians rely on egg whites.
(And meat ain't pure protein either-- most of it is 80% fat by calories and few argue that saturated fats and cholesterol fills the arteries)
That exceeds your 150g protien requirement by nearly 40%. And it's only 3380 calories. This is entirely feasible for a bodybuilder.
But boy you should read what the Cattleman's association says about soy in any quantity.
Just having beans, brown rice, and peanut butter on whole grain bread will be chock full of protein.
You can also buy vegan protein powder if you really feel like you're lacking.
25 different items every day? Now you're just trolling.
Average people don't need that much protein anyway.
They like beans and nuts, but they (and I) find it a bit boring boring. We use soy mince occasionally for a spag. bol, and loads of vegetable soups - cheap, and you can sneak a wide variety of vegetables in to it, to ensure they get a wide variety of vegetable proteins.
I keep trans-saturated fats out of the diet as much as possible, and they are all really lean, and also supplement their diet with omega 3 supplements (2 or 3 times a week - chewy capsules, that taste nice) and iron (extracted from fruit and herbs - tastes really nice as well and they see it a a treat - 10ml 2 or 3 times a week with a balanced diet seems to do the trick.
You don't need to eat meat, and provided I get my eggs, milk and cheese from responsibly farmed sources, I am comfortable about not being a vegan.
I like to go to snopes when the legitimacy of claims are unclear. Their take on it is here;
http://www.snopes.com/medical/toxins/soya.asp
Vegetarian sources of protein
Unless you live in a very rural area, most grocery stores should have all these things in easy reach.