Semi-raw vegetarian here (pescatarian really, as a sushi lover, I still eat raw fish). I did the whole 85%+ raw for a bit, but down to about 65%/35% split due to difficulty of diet/nutrient intake with my workout schedule (also going out to eat becomes impossible at 85% raw).
Sounds like you are on the right track with quinoa, I love the stuff. Being allergic to almonds sounds like a killer
, it is a staple protein in my diet (almond butter, milk and trail mixes).
I eat a fairly high protein diet to augment my upper body routines. A few months ago I dialed back my soy protein to under 10% of total protein intake, I'd recommend reducing soy protein (especially if male). I don't eat 'fake' meats, the majority of them are high in soy protein, also I just think they are kind weird. I am fairly new to biking, but have been putting in about 25mi a day on average, looking to hit about ~35mi/day in the next two-three weeks (240-250mi/week). I generally stay clear of any supplements/pills and prefer to eat my vitamins (I like eating
). I eat a lot of small meals and snack throughout the mornings. I always try to make sure my diet is high in protein, iron, B12, omega fats and a melody of vitamins/minerals. If possible all foods I eat are organic, natural/free range; additionally I often prefer vegan items where available.
My diet includes a lot of (sorry, some of these are non-vegan/contain almonds):
- Nut/seed mixes (flax seeds, pumpkin seeds, sunflower seeds preferred)
- Vegan cheeses (sadly I prefer almond cheeses)
- Nori (seaweed)
- Quinoa/tempeh (whole grains preferred)
- Handfuls of dried fruits
- Piles of fresh fruits/veggies (apple a day + a giant salad 5 days/wk, no dressing)
- Straight up avocados (super good, highly recommend them especially with your almond allergy)
- Berries (blueberries, strawberries, blackberries, raspberries)
- Kale/dark leafy greens (kale chips and/or blended into smoothies)
- Veggie heavy smoothies (dark greens, carrots, red peppers, etc.)
- Honey/agave nectar (both are great for instant energy)
- Raw fish (organic, low mercury fish only)
- Free range egg whites
- Non-fat Greek yogurt
- A lot of spices and herbs (high in iron and other hard to get minerals)
- One day a week I eat something unhealthy, but always with vitamin heavy veggies/components (piece of pizza, sub sandwich, etc.)
- Organic lean supplement mix (vegetable/protein compound mix - this is my only 'cheat' supplement. Only been taking this since I started biking to account for the additional 1,000+ calories/day I am burning)
- Once in a while I eat other workout foods with low sugar content, again these are 'cheats' for increased calorie intake
Sorry that I couldn't keep things strictly vegan for you, but hopefully some of these items will help. Feel free to PM me if you have any specific questions!