This page explains the different ‘Diet Type’ categories of the recipes and how a recipe is included into the relevant section. Each recipe has the ‘Nutritional Information’ listed in which the calories, protein, fat, saturated fat, cholesterol (which will always be zero) and carbohydrates will be broken down. I am not an avid macro counter, but I know a lot of people are, so I have done all the hard work and listed it for you.
This is a difficult category to include recipes in as everyone has a different opinion of what is considered high protein. For a better understanding of protein and the protein requirements of a vegan athlete, see the page on Macro Nutrition in the ‘nutrition’ menu. For an average sized male who is training, it is my opinion that around 75g protein is a good absolute minimum to aim for. I usually get between 100 to 150 grams of protein daily, which is easily done on a vegan diet and recommended by me. I also want to stress though that if you are eating enough good quality ingredients, you will reach this easily.
For inclusion in this category, the recipe has to have minimum 25g protein, per serve. However, if a recipe is easily customisable and you can tweak it slightly to add a couple of extra grams with minimal calorie increase, then 20g and over will be included.
For all you crazy low carbers out there, and let’s get things straight right now, I try and eat one meal a day that minimises carbs, but, the other 2 are LOADED with carbs. I have researched what is considered a low carb diet and it is anything from 20 – 150g a day. I am not going anywhere near that silly 20g a day nonsense, so will meet everyone in the middle and consider 50 – 100g low carb.
Therefore, for inclusion in the low carb section, a recipe has to have under 25g carbohydrate, per serve.
The next three sections are easy. Every recipe in the ‘gluten free’ section will simply have no gluten at all. The important thing to note is that I am including recipes that may contain oats (I am not including the oatmeal recipes or recipes where oats are the star). Oats are naturally gluten free, but MOST oat companies manufacture them on machinery that is cross contaminated with wheat products, so they say they are not gluten free for the coeliacs who could die from cross contamination. If you are gluten free and a recipe includes oats, please make sure you buy the oats that are labelled ‘gluten free’ as they are processed on their very own machinery.
For inclusion in this section, the recipe will be completely soy free.
Most recipes on Maximum Vegan are oil free. The exceptions are older recipes that came over from http://www.longplayerkitchen.com however, even then, most have had oil removed and the nutrition section updated. If you want to know why, I suggest reading the macronutrient guide but in short, I believe wherever possible, in consuming food that has been processed as little as possible or in other words, only eating the whole food. Therefore eating olives is great, but eating oil that has undergone a manufacturing process from olives, is less than ideal. I know Italy would kill me for that, but that is what I believe. One thing I want to emphasise though is the importance of fat in your diet. I do not try and cut down on fat, I just try and cut down on oil.
Another controversial subject as fat is a very important and needed macro nutrient, especially for a vegan athlete. I do not recommend a low fat diet, I would like to leave that in the 80’s, but I recognise that there are people that do follow a low fat diet, so for you crazy fools, I have made a ‘low fat’ section.
Here is a great website explaining fat consumption
For an average human eating 2000 calories a day, a low fat diet is considered as anything up to 67g fat, I have taken this on board and for inclusion into this section, the recipe must be under 23g fat, per serve. However I feel it is important to limit your saturated fat more than your standard fat content and for this, I try and keep below 13g a day. For a more detailed explanation on this, see my macronutrient guide.
No guacamole for you!
Seriously though, eat fat.