I have been thinking about making the switch to Vegetarian, only problem is i have an Extremely Fast Metabolism. I have an idea of what i can do to help maintain my weight and possibly gain weight by weight lifting. I plan on Devoting to the Vegetarian Diet Plus, eating plenty of dried fruits and nut's protein shakes with Olive Oil. and that is all i have to go with for now. I have to eat 3,500 Calories a day, any suggestion's as to how i can achieve my Daily High Calorie Intake Demand's while being a Vegetarian? Thank You In Advance!
i would like to add as well i need support i am unsure as to being able to achieve my goal....
Hi, NicanorB. Welcome to the site.
First off, I would use a calorie tracker site, such as cronometer to get a feel for how much calories are in different food combinations and to examine whether you're getting enough. There is no reason you can't eat a high calorie vegetarian diet. Some foods you haven't mentioned: oatmeal, bread, rice, peanut butter, beans, lentils, potatoes, bananas, avocados, soy products, wheat gluten/seitan.
Nuts, seeds, nut butters, nut cheese, cashew cream.
Well, I'd suggest using full-strength soy or rice milk (130 cals a cup right there), curry veggies in coconut milk, add root vegetables to most dishes, non-bonechar sugar or agave nectar to whatever wants sweetening, nuts, cereal grains, blah blah blah. In other words, if one eats all those things that vegetarians who gain more weight than they need - and there are LOTS of those, believe me - usually avoid then one can jack up the calories incredibly. I'd not discount the possiblity because of fibre.
You know, this is an interesting query, because it almost builds in an argument for NOT becoming vegetarian, if one were to think that a vegetarian diet in itself makes one lose weight. Of course, the fact is that it does not. Good luck. Nice to see another person wanting to be a veggie/vegetarian/veg*n or whatever
If you have a high metabolism this means your body is needing more energy than an average person. You are going to get this energy from eating carbohydrates, not from protein! And you certainly aren't getting those carbohydrates from meat.
You need approx 0.8g of protein for 1kg of body weight so for a 80kg person, this is only 64g of protein a day, something that should not be challenging to get in a vegetarian diet. There is a limited amount of protein that the body can deal with, it cannot be stored for use later (unlike carbs and fat) so even as a body builder, you may need a little more protein but we're talking about a few more grams, not kilos!
Eggs and Dairy
- Egg, large - 6 grams protein
- Milk, 1 cup - 8 grams
- Cottage cheese, ½ cup - 15 grams
- Yogurt, 1 cup – usually 8-12 grams, check label
- Soft cheeses (Mozzarella, Brie, Camembert) – 6 grams per oz
- Medium cheeses (Cheddar, Swiss) – 7 or 8 grams per oz
- Hard cheeses (Parmesan) – 10 grams per oz
Beans (including soy)
- Tofu, ½ cup 20 grams protein
- Tofu, 1 oz, 2.3 grams
- Soy milk, 1 cup - 6 -10 grams
- Most beans (black, pinto, lentils, etc) about 7-10 grams protein per half cup of cooked beans
- Soy beans, ½ cup cooked – 14 grams protein
- Split peas, ½ cup cooked – 8 grams
Nuts and Seeds
- Peanut butter, 2 Tablespoons - 8 grams protein
- Almonds, ¼ cup – 8 grams
- Peanuts, ¼ cup – 9 grams
- Cashews, ¼ cup – 5 grams
- Pecans, ¼ cup – 2.5 grams
- Sunflower seeds, ¼ cup – 6 grams
- Pumpkin seeds, ¼ cup – 8 grams
- Flax seeds – ¼ cup – 8 grams