Tag: Diet Plans
Larry Wheels Transformation Program To Become The Strongest Version of Yourself
Larry Williams aka Larry Wheels is an American strongman, bodybuilder, and powerlifter. He is best known for his incredible strength and muscle mass.
Larry Wheels has fast become one of the most popular faces in the bodybuilding and powerlifting world. The guy lifts a shit ton of weight like it ain’t nothing but a peanut. Wait, I think I’ve heard this somewhere before, but I digress.
Wheels has been getting a lot of eyeballs for his crazy lifts. In fact, Ronnie Coleman, an 8X Mr. Olympia and one of the strongest bodybuilders of all time, went on record to praise the powerlifter’s strength.
Larry Wheels Stats
Name: Larry Williams
Height: 6’1″
Weight: 245–255 pounds
Birthday: 3 December 1994
Profession: Powerlifting
Larry Wheels Powerlifting Record
Raw 2,275lbs total (810 lbs squat, 610 lbs bench press, 855 lbs deadlift) at 275 lbs of body weight
The numbers mentioned above are from a 2017 powerlifting meet. Larry has since bested his PRs. His current best numbers are:
Squat: 950 pounds
Bench Press: 675 pounds
Deadlift: 937 pounds
Wheels’ Instagram feed is nothing short of a work of art. Like a fine painter, he tries to outdo his masterpiece every time he has a go on the canvas.
Larry has a tendency to push himself too hard. Although we have seen Larry Wheels lift insane weights without a care in the world, it has not gone so well for his training partners.
In the recent past, Ryan Crowley and Mike Edwards have met with accidents on the bench press while training with Larry Wheels. On top of that, Wheels himself has suffered an injury while benching.
Statistically speaking, a majority of Larry Wheels’ injuries occur on the bench press.
We have advice for people training with Wheels; do not hit the bench!
The Larry Wheels Story
Wheels grew up in extreme poverty in Bronx, New York. He started training for personal safety. He wanted to look bigger and stronger so nobody could bully him.
Since Larry could not afford a gym membership initially, he began doing push-ups, pull-ups, and sit-ups every day at home. With the help of his mother, he later built himself a basic weight set consisting of two 40 lbs concrete blocks and a broomstick.
Fast forward several years and training at a gym, Larry Wheels is now a professional powerlifter. He also made two powerlifting world records in 2017, making a name for himself in the sport in the process.
“Because cinder blocks were so heavy, I’d have to swing the weight up. It wasn’t pretty, but I did manage to do three sets of curls and military presses.” – Larry Wheels
Related: Larry Wheels Shares Throwback Video Before He Had Any Muscle
Larry Wheels Diet
Growing up, Wheels did not have the resources to find himself a professional coach who could help him with his training and nutrition program. But that did not push Larry to give up his passion for lifting weights.
He learned everything about the sport through trial and error. Going by his physique and strength, it would be safe to say that Wheels has his shit figured out.
Larry Wheels Diet Plan
Wheels eats 8-9 meals every day. When trying to bulk up, he consumes around 5,500 calories a day. Beef, rice, and avocados are the staples in Larry’s high-calorie diet.
However, when cutting down for a show, Larry Wheels limits his calories intake to 4,400 calories a day. The staples for his shredding diet include salmon, chicken, sweet potatoes, and rice.
Must Read: Larry Wheels Accepts And Completes Hafthor Bjornsson’s Bench Press Challenge
It should be noted that Larry’s cutting diet can be an average bodybuilder’s bulking diet. Larry William’s bulking diet looks something like this:
Meal 1
Eggs
Oatmeal
Fruit Juice
Meal 2
Whey Protein
Meal 3
Cookie Crisp Cereal
Milk
Meal 4
Whey Protein
Meal 5
Grilled Chicken Burger
French Fries
Meal 6
Lasagna
Yogurt
Meal 7
Whey Protein
Meal 8
Larry Wheels Workout Program
Since Wheels came from humble beginnings, he could not afford a gym membership in his early years. After landing a job, the powerlifter paid for his first gym membership and started seeing dramatic progress in his physique.
Although he was getting bigger and stronger, Larry lost interest in bodybuilding after six months of joining a gym and decided to train for strength instead.
Training Principles
Larry Wheels’ workout routine revolves around the following principles:
1. Train Like a Powerlifter
Wheels is more jacked than most powerlifters and stronger than most bodybuilders. He is one of the few successful powerbodybuilders. To achieve his incredible strength and muscle size, Larry alternates between powerlifting and bodybuilding programs.
We will be breaking down his training part into two sections:
Larry’s Powerlifting Program
Larry’s Bodybuilding Program
By the end of this article, you will have a concrete plan of how to build size and strength like Larry Wheels.
Related: Larry Wheels Strict Curls 231 Lbs, Closes in on World Record
2. Rest is Key
In his initial lifting days, Larry barely took any rest. He believed that the more he trained, the bigger and stronger he is going to get. Although it worked for him initially, Larry soon hit a plateau.
According to him, he was stuck at 190 lbs, and the needle on the weighing machine would not budge no matter how hard he trained or how much he ate.
He started seeing progress in his strength and size only after he reduced his workout frequency.
Larry Wheels Powerlifting Program
Wheels follows a three-day powerlifting training program. Traning heavy three days a week and taking the remaining four days off allows him enough time to recover from his intense training sessions.
Here is what his training routine looks like:
Monday: Squat
Wednesday: Bench Press
Friday: Deadlift
After lifting heavy on the big 3 in his powerlifting program, Larry performs a few assistance exercises for his upper and lower body.
As per Larry, he squats and bench presses once per week and deadlifts on alternate weeks. The low-frequency training program gives his body the optimal time it requires to recover from his workouts. It also puts less wear and tear on his body and helps him avoid injuries.
Check Out: Larry Wheels Hits Massive Deadlift PR and Bleeds from His Neck!
Monday: Squat
Reverse band back squat: 3 sets of 1 rep
Plank: 3 sets to failure
Glute ham raise: 3 sets to failure
Larry Wheels performs this workout a few weeks before his powerlifting meets. The Instagram icon goes super-heavy on squats.
Note: we would not encourage beginners or intermediate lifters to emulate what he does in the gym.
Larry likes the reverse bands as they let him get used to the feeling of an ultra-heavy weight on his back, and they take some of the pressure off his back and legs in the bottom position.
Watch: Larry Wheels Sets New Personal Best With Massive 950lb Squat
Wednesday: Bench Press
Bench press: 3 sets of 1 rep
Super yolk push press: 3 sets of 5 reps
V-handle Seated cable row: 3 sets of 10-15 reps
Standing cable external rotation: 3 sets of 10-15 reps
Larry begins his second workout with a 1RM (one rep max) on the bench press.
Remember: Wheels performs a thorough warm-up routine before starting his workouts. Do not make the blunder of attempting a 1RM without your joints properly warmed up.
Watch: Larry Wheels Sets PR With 44 Reps Of 308 Pounds On Bench Press
Friday: Deadlift
Deadlift: 1-10 reps
For his deadlift workouts, Larry does not perform any accessory exercises. He works up to a heavy set of 1-10 reps on the deadlift and then calls it a day.
As we said earlier, Larry Wheels only performs the deadlift every alternate week. On the weeks he does not deadlift, Larry does other upper body exercises.
Watch: Larry Wheels Sets Deadlift PR With 7 Reps of 347kg
Larry Wheels Bodybuilding Program
When Larry trains like a bodybuilder his goal is to build muscle size while maintaining his overall strength levels. His bodybuilding training split includes:
Day 1: Chest
Day 2: Back
Day 3: Shoulders
Day 4: Legs
Day 5: Arms
Day 6: Off
Day 7: Off
Wheels is a freak of nature. He currently weighs around 300 lbs and usually sports a six-pack throughout the year. You could not say the same thing for most pro athletes.
Larry trains each muscle group on a separate day so he can perform more volume per muscle.
Day 1: Chest Workout
Incline dumbbell bench press: 3 sets of 5-10 reps
Standing cable fly: 3 sets of 10-15 reps
Incline bench press: 3 sets of 10-15 reps
Rope cable pushdown: 3 sets of 10-15 reps
Wheels stays true to his powerlifting background even in his bodybuilding-style workouts. He does incline bench press with 200+ pound dumbbells.
Day 2: Back Workout
Barbell row: 3 sets of 5 reps
Wide-grip Lat pull-down: 3 sets of 10-15 reps
Pull-up: 3 sets to failure
Hammer strength low row: 3 sets of 10-15 reps
Why just five reps on the barbell row, you ask?
Larry being Larry, performs barbell rows with almost 600 lbs. Now, do not load up your barbell with the same weight. Be mindful, and use a weight that can help you reach failure around five reps, safely.
Wheels does pull-ups in the middle of his workout. For this exercise, perform as many reps as you can with just your bodyweight. However, if you can still do more than 20-reps, feel free to add resistance by using a dip belt.
Check Out: Larry Wheels Shares Exercise To Build A Massive Back
Day 3: Shoulders Workout
Seated barbell overhead press: 3 sets of 1 rep
Machine Viking press: 3 sets of 10-15 reps
Seated dumbbell overhead press: 3 sets of 10-15 reps
Standing dumbbell lateral raise: 3 sets of 10-15 reps
To kick off his shoulder workout, Larry performs seated military press with almost 500 pounds. He limits the first exercise to a 1RM and does not perform 5-10 reps as he does in his other workouts.
For the next three exercises, Wheels pumps up the volume and performs a higher number of reps for a better pump and muscle fiber recruitment and activation.
If you never heard of the Viking press before, you are not alone. Larry Wheels picked up this exercise while training with the professional strongman competitor, Hafthor Bjornsson aka Thor.
Next Read: Larry Wheels Sets New PR With 140lb Shoulder Press For 17 Reps
Day 4: Legs Workout
Machine leg extension: 3 sets of 8-12 reps
Squat: 3 sets of 15 reps
Leg press: 3 sets of 10-15 reps
Seated leg curl: 3 sets of 10-15 reps
Walking lunges: 3 sets of 10-15 reps (each leg)
If you did not already know, Larry Wheels has incredible squatting strength. He likes to pre-exhaust his wheels with the leg extensions at the beginning of his workouts so he does not have to go super heavy on the squat (see what we did there?).
Follow the same workout with the same intensity, and you will surely be limping around for a few days.
Day 5: Arms Workout
V-handle Cable pushdown: 3 sets of 10-15 reps
Seated dumbbell French press: 3 sets of 10-15 reps
Incline skull crusher: 3 sets of 10-15 reps
Incline EZ-bar spider curl: 3 sets of 10-15 reps
Unilateral machine preacher curl: 3 sets of 10-15 reps
Although Larry Wheels has mountains for arms, he rarely goes heavy on arm day. He believes that since his arms are a secondary muscle group in his chest, shoulder, and back workouts, he does not need to push himself too hard on his arm day. While working his guns, Larry likes to train for muscle pumps.
Day 6: Rest Day
Day 7: Rest Day
Training Advice
Training like Larry Wheels is no joke. The Instagram sensation has endured many injuries on his way to stardom. You can check out some of his injury videos here, here, here, here, here, and here. Also, he faced a medical emergency while filming for Strength Wars: The Movie.
These are an awful lot of injuries for a single athlete. That tells you something about Larry Wheel’s training style. We recommend not going too hard on yourself, especially if you are a beginner.
If you are a newbie, you would be better off starting with a beginner’s training routine and then progressing to Larry Wheels’ training and diet program under the guidance of a professional.
Next Read: ‘Strength Wars: The Movie’ Clip – Larry Wheels Vs NDO Champ
Supplements
You certainly cannot lift the way Larry Wheels does without using supplements. Not only do sports supplements support your workouts, but they also help you recover post-training. Wheels’ supplement stack includes:
Creatine: Improves strength, increases lean muscle mass, and helps your muscles recover more quickly during exercise.
BCAA: Helps in building and repairing muscles throughout the day.
Multivitamin: Fills nutritional gaps and makes sure people get their daily allowance of under-consumed nutrients.
Whey Protein: Helps improve muscle protein synthesis and promote muscle growth.
Pre-workout: Psyches you up for your workouts, helps you recover and delays the onset of fatigue.
Who is your favorite powerbodybuilder? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
What Is The Carnivore Diet & Is It Effective For Weight Loss & Gains?
Does this all-meat diet really work?
Most of us enjoy eating plenty of meat and the carnivore diet can give us just that. When it comes to seeing great gains, we love to eat those protein sources that fill us up and encourage muscle growth, for not only does that benefit our gains and aesthetic, but also our overall quality of life. The carnivore diet is an interesting idea and one that may just help you out.
Like all diets, the carnivore diet may work for some and not for others. Knowing what to look for in both the advantages and disadvantages can greatly improve all your goals and give you just what you need to succeed.
Let’s jump into the carnivore diet and see what it’s all about. As something brought to even more attention by Joe Rogan, by the end, you may just want to give it a try or you may politely pass on it for something else.
What Is The Carnivore Diet?
The carnivore diet consists of eating animal products only. This zero-carb diet leaves no room for fruit, grains, or plant-based foods (1). The idea comes from our ancestors only eating meat as a source of nutrition and takes fruits, vegetables, nuts, and grains out of the equation. While this diet sounds great for meat lovers, like anything, it has its pros and cons to consider before diving right in.
What You Can Eat & What You Can’t
For the carnivore diet, there are those foods that you can and cannot eat. Knowing your food list and how best to structure this diet will better prepare you for what is coming if you choose to follow this meat loving diet.
Foods You Can Eat
Foods you can eat on this diet include red meat (beef, lamb, etc.), white meat (turkey, chicken, fish, etc.), eggs, dairy products (butter, cheese, etc.), and organ meat. These do have nutrients you need and can provide those essentials that some people think you do miss from other food groups.
Food You Cannot Eat
For the carnivore diet, there are of course those foods you cannot eat that you should definitely know about. These include fruits, vegetables, nuts, seeds, grains, sugar, processed foods, and certain beverages (sodas, energy drinks, among others).
Benefits Of The Carnivore Diet
Benefits of the carnivore diet include certain areas where you wish to improve your health, training, performance, and lifestyle. For those interested in this diet, it is important to know the benefits before you dive right in.
Benefits of this diet include:
Weight loss: Through increased satiety and increased body fat metabolism, you work to lose weight and see those desired body composition changes (2).
Gut health: With the right approach to the carnivore diet you may improve gut health with glutamine, omega-3 fatty acids, and collagen to help strengthen your gut.
Inflammation: By lowering insulin levels and supporting gut health, you may decrease inflammation.
Cognitive function: With key nutrients, you can improve cognitive functioning and mental clarity while enhancing neuroprotective benefits (3).
Downsides Of This Diet
While these are great benefits, like anything, there are downsides that are also worth noting. Some of the disadvantages of the carnivore diet include:
Nutrient deficiency: Without plant-based foods in your diet, you leave room for certain deficiencies in your diet that can unfortunately play a role
Lack of fiber: When it comes to fiber, you severely lack it from food on the carnivore diet and fiber supplementation is something to heavily consider.
High in cholesterol and fat: This diet tends to be high in cholesterol and fat so keeping your levels in check may be something of a challenge.
No phytonutrients: Phytonutrients are found in certain plants and can be beneficial for preventing diseases and boosting overall health, but with this diet and the lack of plants, you miss out on them (4).
Is This An Effective Diet For Gains?
The carnivore diet can be an effective diet for gains, however, there are those unfortunate drawbacks. For athletes looking to build muscle, you certainly get plenty of protein to do so. With the increased protein, satiety increases and the idea around weight loss is something to heavily consider as well. For its ability to provide fuel and mental focus and clarity, it is also something athletes can benefit from when it comes to boosting training and performance.
However, to think of not eating plants can limit the amount of nutrients one takes in, thus leading to a potential deficiency that you just don’t want or need. High in fat and cholesterol may cause problems down the line as well.
The carnivore diet can be effective for some but definitely not all. If you are someone encouraged to try the carnivore diet, supplementing with a multivitamin is something to heavily consider so you don’t suffer any nutrient deficiencies. Ultimately, deciding on the carnivore diet is up to you but consulting a nutritionist or expert is a good idea as well.
Other Potential Diets To Consider For Results
Aside from the carnivore diet, there are many other diets and approaches to weight loss that can help you see gains. While some may not work for you, others will, and it just takes finding the best option to see those gains you want most.
Other diets to try include:
High Protein Diet– Higher protein with less carbs and sugar.
Keto– Low carb with calories coming from protein and fat
Intermittent Fasting– Timing your eating cycle through eating and fasting throughout the day.
Vegan– Sticking to those plant-based foods.
Paleo– Eat mainly protein, fruits and veggies, and nuts and seeds
Mediterranean– Foods from the countries of the Mediterranean Sea including vegetables, fruits, whole grains, olive oil, among others.
Wrap Up
The carnivore diet has the ability to work for you in many ways, but it has its disadvantages as well. Knowing what you’re looking for can be of great help and working towards your goals is something to consider as well. When all is said and done, knowing what the carnivore diet can and cannot do for you will help you make a better decision for those gains.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
References
O’Hearn, A. (2020). “Can a carnivore diet provide all essential nutrients?”. (source)
Leidy, H.; et al. (2015). “The role of protein in weight loss and maintenance”. (source)
Koh, F.; et al. (2015). “Role of Dietary Protein and Thiamine Intakes on Cognitive Function in Healthy Older People: A Systematic Review”. (source)
Gupta, C.; et al. (2014). “Phytonutrients as therapeutic agents”. (source)
Different Diets You Should Try to Build Muscle and Lose Fat
Diets Doing the Rounds in the Fitness World
The advent of the internet has brought a lot of diets you can follow. While there are many diets you can try, in this article, we will focus on some of the most effective diets which can produce the best results.
Keto
The main premise of the ketogenic diet is to eat fats to burn fat. In the keto diet, you follow a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel.
A keto diet can have many physiological benefits like fat loss, improved body composition, reduced inflammation, and increased insulin sensitivity. The different types of keto diets are –
Standard Ketogenic Diet (SKD) – The most basic form of keto.
Restricted Ketogenic Diet (RKD) – A calorie-restricted version of the standard keto.
Targeted Ketogenic Diet (TKD) – A keto diet for people who workout regularly.
Cyclic Ketogenic Diet (CKD) – Focused on advanced athletes who need a boost of carbs for fuel during training.
High Protein Ketogenic Diet (HPKD) – Ideal for people who are trying to shed excess fat.
Paleo
If you have always fancied what the prehistoric people ate and dig their diets, the paleo diet is for you. While following the paleolithic diet you will have to skip all the processed food and eat food which occurs in the wild or come straight from the ground.
In paleo, your diet will primarily consist of meat and fish, plenty of fresh fruits and vegetables, and nuts and seeds. Dairy products, cereal grains, legumes, starchy vegetables, fatty meats, and foods which are high in salt content are to be avoided.
Mediterranean
The Mediterranean diet is based upon the epidemiological findings that people who live in Greece, Italy, and Spain and consume traditional diets have a better health than the rest of the world.
In this diet, you’ll be eating plant-based foods such as fruits and vegetables, whole grains, legumes, and nuts. Replacing butter with healthy fats such as olive oil and canola oil. Using herbs and spices instead of salt to flavor foods.
The Mediterranean diet was introduced in attempts to reduce and prevent heart disease. The flexible nature of the Mediterranean diet makes it relatively easy to follow and implement for the long-term.
Intermittent Fasting (IF)
If you’re interested in maintaining a lean and muscular physique but don’t want to give up on your favorite food IF is what you’ve been looking for. Intermittent fasting involves going an extended period of time without consuming any calories.
In the duration of your fast, you can only drink plain water, black coffee or tea. Many variations of IF exist, but the most popular involves fasting for 16 hours, then eating all of your food during an eight-hour window called the “feeding window.” This type of IF is called “16:8” fasting. Combined with a well-adjusted diet, fat-burners can accelerate fat loss by enhancing metabolism, reducing cravings, and increasing intra-workout energy.
The best ones even go the extra mile to protect against muscle breakdown.
The right fat burner can:
Accelerate metabolism
Increase mobilization of stored body fat (to be used as energy)
Fight against hunger and cravings
Reduce muscle breakdown
Improve lean body mass
Keep you healthy overall
During your “feeding window” you need to reach the same calorie and macronutrient goals as per your diet plan, provided you’re following one designed as per your goals. IF is one of the best diets when it comes to fat burning.
Atkins
The Atkins diet used to be known by many as the steak and eggs diet. In the old Atkins diet, you ate as much protein and fats as your body could handle while disregarding carbs and overlooking where your fats were coming from.
The Atkins diet has since changed tracks and now focuses on a well-rounded approach to their dietary guidelines and touting the importance of healthy carbohydrates and fats combined with protein. The Atkins diet consists of four phases –
Phase One – The first phase is the most strict phase and is followed for two weeks. In this phase, you need to include fats and proteins with each meal and restrict your carbs to 20 grams per day.
Phase Two – The second phase, like the first phase, focuses on weight loss. In this phase, you will include 5 grams of carbs per week until you have only 5-10 pounds you want to lose.
Phase Three – Phase three is known as pre-maintenance. Here you will learn how to eat in order to maintain your weight in the future.
Phase Four – This is the maintenance phase where you will have reached your target weight. In phase four you will have arrived at a diet which will help you maintain your weight.
If It Fits Your Macros (IIFYM)
Macros are short for the three major nutrients – carbs, proteins, and fats. In an IIFYM diet, you focus on meeting your daily macro goals instead of counting your calories. The IIFYM approach is based on the principle that the ratio between the number of calories you consume versus how much you burn dictates whether you gain or lose weight.
While following IIFYM, the source of the calories is disregarded. You just need to maintain the proportion of calories you get from each macro and you’re free to feast on your favorite food.
Vegan
Veganism has been one of the most talked about and followed diets of the past few years. Vegans are different from vegetarians in the sense they don’t even consume dairy products while the vegetarians do. Vegans disregard anything that is derived from animals be it dairy, meat or leather products. There are certain benefits to turning vegan.
Veganism is more than a diet, being a vegan is a lifestyle. Veganism started out as a way to stop animal cruelty, but soon its health benefits took over. Now many pro athletes have turned vegan and report having improved their performance because of their new diets.
Have you tried any of these diets? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements.
Want To Ditch Meat? Tips And Tricks On How To Convert To A Plant-Based Diet
Here are some tips to convert to a plant-based diet.
So this article is going to be coming to you from a personal perspective, as I have been plant based for over 5 years now and prior to that was practicing keto on and off.
Now my biggest concern prior to considering plant based was, ‘so what do I eat?’ and ‘what is my protein source going to be?’
As If It doesn’t come from meat, eggs, poultry and dairy then where will it come from?
Well I would essentially be getting the protein from the same place the animals get theirs from, plants. (among other things)
So today I am going to be giving you a breakdown to alternative plant based options which are readily available, and making sure you don’t die of protein deficiency …
Protein Comparison
Tofu Scramble Instead Of Scrambled Eggs
Per 100g
So let’s begin by breaking it down with eggs.
One of the alternatives to eggs is tofu, as it’s a great source of protein and low in carbs too and can be scrambled.
Scrambled Tofu
Scrambled Eggs
Calories
102.7
113.4
Fat
7.7g
7.5g
Carbs
2.7g
0.6g
Protein
7.5g
10g
Eggs snatches the win on the protein front but tofu is not far behind and actually has less calories.
Steak v Ground Beef v Seitan v Tempeh v Impossible Burger Beyond Ground Beef
Per 100g
Let’s get to the meat of the matter, red meat! Take a look at the comparisons below:
Steak
Ground Beef
Seitan
Tempeh
Impossible
Beyond ground beef
AP
AP
PB
PB
PB
PB
Calories
218
274.1
153.8
196.4
213.6
218.8
Fat
10.8g
17.8g
3.5g
11.4g
12.5g
15.8g
Carbs
0.5g
0g
7.1g
7.9g
8g
2.6g
Protein
28.1g
27.6g
26g
20g
16.g
17.5g
AP – Animal Product
PB – Plant Based
*
As you can see seitan comes lowest for calories, and lowest for fat content. Ground beef takes the lowest carb content and by not much steak takes the highest protein content. But as you can see the plant based options for seitan and tempeh boast a very high protein content per 100g.
Now let’s turn our attention to dairy.
Milk v Oat Milk v Cashew Milk v Soy Milk v Hemp Milk v Almond Milk v Coconut Milk
Per 1 Cup (244g)
Cow’s MIlk
(full fat)
Cow’s Milk (1%)
Oat Milk
Cashew
Milk
Soy Milk
Almond Milk
Hemp Milk
Pea
Milk
AP
AP
PB
PB
PB
PB
PB
PB
Calories
122
102
140
25
100
30
50
100
Fat
4.8g
2.4g
7g
2g
4.5g
2.5g
5g
4.5g
Carbs
12g
12g
11g
1g
9g
1g
1g
6g
Protein
8.1g
8.2g
8g
0.5
8g
1g
2g
8g
Plant-Based Milk With Additional Protein
So if protein is what you really desire then there are plant based options available with additional protein.
Orgain Milk Almond Organic Unsweetened
Silk Unsweet Almond & Cashew Protein
Silk Unsweet Ultra Plant-Based Protein Drink
EdenSoy Unsweetened Organic Soy Milk
Calories
80
110
180
120
Fat
3.5g
7g
9g
6g
Carbs
4g
2g
5g
4g
Protein
10g
10g
20g
12g
Cheese v Nutritional Yeast
28g
I know cheese is addictive for many people out there and is very difficult to give up but a great protein filled alternative is Nutritional Yeast
The reason I didn’t select a plant based cheese alternative is that many plant based cheeses lack the protein content required so nutritional yeast is a great option.
Cheese
Nutritional Yeast
Calories
115
92.4
Fat
9,4g
2g
Carbs
0.9g
10.4g
Protein
6.5g
12.5g
As you can see Nutritional Yeast, other than having more carbs has less calories, fat and also has more protein per 28g (approx 3.3 tbsp).
Chicken v Tempeh
100g
Now let’s look at chicken, I am going to compare it to tempeh which we also looked at earlier. I could compare to a faux chicken but I wanted to compare to a purer food source
Chicken
Tempeh
Calories
221.9
196.4
Fat
13.1g
11.4g
Carbs
0g
7.9g
Protein
23.7g
20g
So tempeh is lower in calories and in fat, but chicken has less carbs and just a tad more protein. But Tempeh has a considerable amount of protein per 100g also
So as you can see we have covered quite a bit but this is merely scratching the surface.
If you are considering going plant based use this as a guide but also experiment and do your research, go to the store and look at labels, it may surprise you as to which items are also accidentally plant based
Eggs and Tofu
https://www.eatthismuch.com/recipe/nutrition/easy-paleo-scrambled-eggs,255172/
https://www.eatthismuch.com/food/nutrition/tofu-scramble,34942/
*
Beefs and Plant-Based Meats
https://www.eatthismuch.com/food/browse/?q=steak&type=recipe&nutrition_display=
https://www.nutritionix.com/food/ground-beef
https://www.nutritionix.com/i/sweet-earth/traditional-seitan/54fd12a8da4d5c1d0b25d375
https://www.nutritionix.com/food/tempeh
https://www.nutritionix.com/i/impossible/burger-made-from-plants/5d8f06903fd1dc45742c5221
https://www.nutritionix.com/i/beyond-meat/beyond-beef-plant-based-ground/5d1ef894d42ac192589b87fb
Milk
https://www.nutritionix.com/food/milk
https://www.nutritionix.com/food/1-milk
Vanilla Protein Oat
https://www.nutritionix.com/i/silk/cashew-milk-unsweetened-vanilla/582028ca127741c124c7e67a
https://silk.com/plant-based-products/soymilk/original-soymilk/
https://www.nutritionix.com/i/hemp-yeah/unsweetened-original-hemp-milk/5eb265dc6f38177a7be579fc
https://www.ripplefoods.com/original-plant-milk/
https://orgain.com/products/organic-protein-almond-milk-unsweetened-vanilla
https://silk.com/plant-based-products/plant-based-protein-beverages/unsweet-protein/
https://silk.com/plant-based-products/plant-based-protein-beverages/silk-ultra/ultra-unsweet/
https://store.edenfoods.com/unsweetened-edensoy-organic/
Cheese and Nutritional Yeast
https://www.nutritionix.com/food/nutritional-yeast
https://www.nutritionix.com/food/cheddar-cheese
Chicken and Tempeh
https://www.nutritionix.com/food/chicken
https://www.nutritionix.com/food/tempeh
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