Diet Plan

[TKD]

Does anyone know where I can find a diet plan that doesn't include meat, but won't screw up my muscle building? I keep hearing "Just eat lots of eggs/soy beans/etc" but I'm remarkably stupid and can't figure out how to organise a diet all by myself. HELLLLP? :boobies:

[Earthly Delight]

lol... so you want one geared towards muscle building? How athletic are you? What sports do you do or physical training. E.g. I run and lift weights 3-4 times a week.


Here's one.. I can't give portion sizes because I don't know what your caloric intake is, or how much protein you need/want. I am assuming you are lacto/ovo (ie you will consume dairy and eggs)

Breakfast Options:

-Oatmeal, with whatever you want in it. (Nuts, fruit, chocolate...)
-Eggs; scrambled, easy-over, omlette. You pick.
-Toast with peanut butter, or whatever else you want really. Try to pick integral/whole wheat bread.
-Cereal.

Try to have a serving of fruit with your breakfast, or as a mid-morning snack.

Lunch (I'm assuming based on your age you need a packable lunch for school)
-PB&J Sammich
-Hummus in a pita or in a sammich
-Vegetarian sushi
-tempeh/tofu sandwich
-veggie burger
-egg salad sammich

Accompanied with a large glass of milk/soymilk and some veggies and dip or a salad.


Snack: Fruit, nuts, a larabar, hardboiled egg, another sammich, cheese and crackers.

Dinner:

one of:
-a dark leafy green (Kale, Spinach, Swiss Chard, etc.) cooked to your liking. Steamed with sauce I really like, some like sauteed--there are lots of recipes.
-a green vegetable (broccoli, asparagus, artichoke, zuchinni, etc.)
-a colored vegetable (squash, eggplant, etc.)

All of these cooked as you please!

and one entree. Ideas:
-Sheppards pie, with beans in place of beef. Lots of recipes online.
-Sloppy Joes (with lentils--lots of recipes)
-baked beans
-beans and rice
-stir-fried tofu
-chilli

dessert: what you want my dear.



The above is quite a protein-rich diet, though everything depends on serving sizes. You don't have to stick to it, but I think it's a good starting guideline. Try not to eat the same thin gover and over.

[ashlend]

^^ I run a lot (9 or 10 races a year) and this sounds a lot like my diet. I usually do

B: cereal with soymilk
L: veggie burger or nut butter sandwich on whole wheat, fruit, nuts
S: larabar, fruit, nuts or anything else healthy that I feel like
D: some type of protein (beans, tofu, etc.) + salad or veggie.

I get about 50 grams of protein a day this way which is MORE than enough for my needs.

[Dirty Martini]

Not really.

If you're muscle building, you need a lot more than 50g/day unless you weigh 50 pounds.

About .2g/day per pound of lean body mass is the bare minimum for survival (so if you weigh 150 pounds, 30g per day). .5g per pound of lean body mass (LBM) is the recommendation for maintaining lean mass. 1-1.5g/per pound of LBM is recommended for those looking to build muscle and/or lose fat.

What you should eat at every meal: protein + veggies. Everything else is extra.

Whether that protein comes from powder, tofu, seitan, egg white, cheese, whatever, try to strive for 20g per meal at the very least. Read nutrition labels to figure out how much protein is in certain foods & go from there. Just remember - protein + veg. Scrambled eggs & veggies. Salad with seitan. Tempeh & veggie stir fry. Baked tofu on a spinach salad. Protein shake with some sugar snap peas on the side. etc etc etc

[TKD]

Earthly Delight wins. Again. And yeah, I used to do boxing and I'm starting taekwando, so it's crucial that my body is in good ass-kicking condition ^_^

[evelinadatta]

Earthly Delight wins. Again. And yeah, I used to do boxing and I'm starting taekwando, so it's crucial that my body is in good ass-kicking condition ^_^

Cool :) Yeah, I was wondering about that when I saw your username. I've been doing (Japanese) jujitsu for a number of years and love it. There is a martial arts thread further down this forum.