Green Peas

Green peas have a super wide range of the micronutrients and all the essential amino acids.  They are high in three nutrients which pose a problem for vegans: lysine, leucine, and choline.  If you are vegan, you would do well to add them to your daily diet.

Green Peas

Side Dish

Lysine/Choline

Getting a lot of new information from using Cronometer daily. I now know that to just maintain my current weight is 2158 calories per day. My macro ratios looks something like 55% protein, 30% fat (while keeping saturated fat below 10 grams a day — my goal), and 15% protein. My individual amino acids look very good with just 15% protein with the exception of lysine. I’m regularly low in lysine. Not sure what to do about that. As for my vitamins and micronutrients, iodine is an issue and I’m eating seaweed now daily, but choline is another problem. Almost always low in choline despite being super high in just about everything else. I may start taking a choline supplement.  As a vegan, don’t want to start eating hard boil eggs to solve this problem.

Cronometer

Cronometer Profile

I have been tracking everything I eat for 7 days now in Cronometer, and it shows that my deficiencies are B12, iodine, and choline. So when they ask a vegan like me where do you get your protein (I get plenty of the essential amino acids and with only a 12% macro for protein), they should instead be asking where do you get your B12, iodine (no fish), and choline (no eggs). I already supplement with a B12 pill and have added either kept or seaweed to my diet for the iodine. Am considering adding a supplement for the choline. I read that choline deficiency can lead to fatty liver, and that choline deficiency is common.

Cronometer

Amino Acids

Interesting fact: there are exactly 20 amino acids involved in making proteins in the body, 9 of which must be acquired through food — the so-called “essential” amino acids, but there are hundreds of other amino acids as well.

They now have refined the daily requirements for amino acids down to the individual 9 essential amino acids and how much of each one should take in — and which foods have the greatest amount for each.

Amino Acids

My Story

OMAD

My more elaborate OMAD meal: bottom layer is barley/lentils soaked in tomato sauce with garlic powder, then mixed vegetables and broccoli and tomato/beans all mixed together, then chopped onion on top of that, then a layer of finely diced organic leafy greens, and top level mushrooms cooked in red wine.  Predominate taste is that onion/garlic/tomato paste combination.  The barley/lentils make it very hearty.  The cooked mushrooms in wine are a kind of meat substitute. 
I’m only missing the BS in GBOMBS.  But then I have a handful of pecans or almonds, and various berries for dessert.  Always blueberries.  I always finish with eating a lot of different fruits.  Meal takes from 1 hour to 2 hours, then 22/23 hour fast.