Please recommend a diet schedule 4 a vegetarian

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posted by Ashish

Sir

i m a vegetarian(do not eat eggs too) and im not eager to take supplements.....
Also most of the time i m in the office(8:00 a.m to 8:00 p.m)...
Kindly recommend what should eat before and after the gym and also the time gaps between the meals and between meals and gym.

posted by Hawking

Try to get as much protein as you can on your admittedly limited diet.

How you are going to get even 150 grams of protein a day is beyond me.

Hawking

posted by A.B

:!:

posted by ashishkad

Veggy food also has a lot of protien content id you concentrate on right foodstuff like
1. SoyaBean(very powerful resource of protien for veggies)
2. Green Leafy Vegetables
3. Curd/Yogurt
N if u r worried about not going for hard core supplements you can try whey protien . Theres nothing to worry about try whey protien.

:thumbs:

posted by shortz

I love beans!! Lots of protien and some have an excellent source of carbs.Do you like dairy products? If so, go for low fat cheese, cottage cheese and milk too. A small bucket of cottage cheese has about 40g of protien and it is awsome with fruit.

Like someone else mentioned, even if you could tolerate one or two shakes a day, you could get 40g-80g of protien additionally.

This should help you out too.

Tempeh 1 cup 31g
Seitan 4 ounces 15-31g
Soybeans, cooked 1 cup 29g
Veggie dog 1 link 8-26g
Veggie burger 1 patty 5-24g
Lentils, cooked 1 cup 18g
Tofu, firm 4 ounces 8-15g
Kidney beans, cooked 1 cup 15g
Lima beans, cooked 1 cup 15g
Black beans, cooked 1 cup 15g
Chickpeas, cooked 1 cup 15g
Pinto beans, cooked 1 cup 14g
Black-eyed peas, cooked 1 cup 13g
Vegetarian baked beans 1 cup 12g
Quinoa, cooked 1 cup 11g
Soymilk, commercial, plain 1 cup 3-10g
Tofu, regular 4 ounces 2-10g
Bagel 1 medium(3 oz) 9g
Peas, cooked 1 cup 9g
Textured Vegetable Protein
(TVP), cooked 1/2 cup 8g
Peanut butter 2 Tbsp. 8g
Spaghetti, cooked 1 cup 7g
Spinach, cooked 1 cup 6g
Soy yogurt, plain 6 ounces 6g
Bulgur, cooked 1 cup 6g
Sunflower seeds 1/4 cup 6g
Almonds 1/4 cup 6g
Broccoli, cooked 1 cup 5g
Whole wheat bread 2 slices 5g
Cashews 1/4 cup 5g
Almond butter 2 Tbsp 5g
Brown rice, cooked 1 cup 5g
Potato 1 medium(6 oz) 4g

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