g protein/100g : g protein/tablespoon
- 85: 10 protein powder (mix of 2/5 pea/ 2/5 rice/ 1/5 hemp) (US links: pea, rice, hemp)
- 80 : 7 vital wheat gluten (seitan powder)
- 50 : 4 nutritional yeast
- 40 : 5 soy flakes
- 40 : 2 soy flour
- 30 : 3 hemp seeds
- 27 : 3 almond butter
- 26 : 2.5 broad (fava) beans (Germany, US) - high in leucine 2.1g/100g (Rondanelli et al 2020) for muscle building and in L-dopamine (Bhattacharyya 2022) for restless leg syndrome (Manconi et al 2021)
- 25 : 4 peanut butter
- 25 : 2 peanuts
- 21 : 2 almonds - high leucine 1.5
- 19 : 2 sesame seeds
- 18 : 1 flax seeds
- 17 : 3 chia
- 15 : ? hazelnuts
- 12.5 : 3 oats
- 9 : 1 lentils
- 9 : 1 kidney beans
- 6 : 1 green peas
Tricks
- Add protein powder, hemp seeds, peanut butter, and/or soy flakes to cereal/müsli and use high protein soy milk (5g/100ml so about 12g/250ml Alpro, which is 1 breakfast)
- Add peanuts and nutritional yeast to stir frys, noodle dishes, mac & cheese, etc.
- Add cooked fava beans to curries, lasagne, mac & cheese, and lots more
- Add cheese sauce to anything! (8g protein - add 9g if you replace the flour w half soy flour & half vital wheat gluten)
- Baked goods (including noodles)! Replace part of the flour with the protein powder mix above. We used to replace part of the flour with a 1:1 mixture of vital wheat gluten and protein powder mix (=82.5g protein per 100g), but we like the protein powder mix much better. For cake/brownie-like consistency, only use protein powder mix.
Snacks (g protein/snack sized amount)
- 20g Clif Builder bar (Amazon, Riegelpower.de) and Builder Dars
- 22g (4 small squares from a 32 piece batch) Drownies
- 15g (5 nuggets) Nuggets: 3g/nugget
- 14g (4 pieces) Puffy tofu (Komy Tofu: pate de soja frit): 30/100g & 170g pack so about 53g total, each pack has 15 pieces so 3.5g/piece (Mekong)
- 12g Sportness vegan bar (DM)
- 10g Alpro high protein yogurt - I can eat 200g as a snack so that's 10g (5/100g)
- 10g IronMaxx Vegan 30 bar (Rewe)
- 8g Dacon (tofu natur: 13/100g & use 600g/dacon batch)
- 8g Dofurky (30/100g)
- 8g Japanese tofu: 8g/filet
An example meal plan for a week, with the Stacy Sims balance of 40% carbs, 30% protein, 20% fat, 10% sugar
Sunday (yoga day 20-45 min)
- Breakfast: pancakes
- Snack: yogurt
- Lunch: leftover noodles with fava pesto
- Snack: drownies
- Dinner: Massaman curry with fava beans
- Make for the week: builder dars, drownies, müsli mix, cinnamon crunch cereal, oat milk, yogurt, fava beans (soak for 24 hrs, cook, add linseed oil, olive oil, salt, and sesame seeds)
Monday (strength day 30-45 min)
- Breakfast: müsli mix with cinnamon crunch cereal and oat milk (if a strength training day, split breakfast so half is before the workout and half is within 30 min after the workout)
- Snack: builder dars
- Lunch: leftover Massaman curry
- Snack: drownies
- Dinner: Jalapeño poppers with fava beans
Tuesday (yoga day 20-45 min)
- Breakfast: same
- Snack: yogurt
- Lunch: mac & cheese with fava beans and with mango pico de gallo
- Snack: builder dars
- Dinner: pizza (with fava flour in the dough)
Wednesday (strength day 30-45 min)
- Breakfast: same
- Snack: builder dars
- Lunch: leftover pizza
- Snack: drownies
- Dinner: fava hummus and pita chips
Thursday (recovery day)
- Breakfast: same
- Snack: yogurt
- Lunch: leftover hummus and pita chips
- Snack: drownies
- Dinner: fachos with salsa and guacamole
Friday (strength day 30-45 min)
- Breakfast: same
- Snack: builder dars
- Lunch: fava ginger salad with strawberry vinaigrette
- Snack: drownies
- Dinner: kebab pita
Saturday (yoga day 20-45 min)
- Breakfast: pancakes
- Snack: yogurt
- Lunch: peanut butter and jam sandwich on Dieter's bread
- Snack: drownies
- Dinner: noodles with fava pesto
