ajustana

I'm just curious as to what type of meal plan a vegetarian could have for getting lots of protein while cutting or bulking.

Jodi

Chicken, Fish, Eggs - do you eat any of these?

How bout Tofu, Soy, Cottage Cheese, Legumes

Essence EFA

ajustana

I'm not a vegetarian, but I know quite a few who are trying to get fit. No Chicken or Fish for them. Eggs work though.

Also, Tofu usually has a decent amount of fat in it while packaged soy products (i.e. boca burgers) are loaded with other unwanted things.

Jodi

When your restricted as such you have to take some of the bad with the good. Tofu isn't bad for you at all, I just think its nasty.

Eggs, Tofu, Cottage Cheese, Ricotta Cheese, Whey Protein, Legumes

Essence EFA

ajustana

Maybe some other lowfat cheeses too? Isn't Provolone cheese supposed to be lower in fat?

Jodi

Sure other lower fat cheeses are fine but CC has the most protein.

Essence EFA

leg_press

When lifting for Spider-Man, veggie Tobey Maguire worked with a nutritionalist and ate tofu six- eight times a day from morning until bet time, but then again he did do weights, and high end cardio and gymnastics and yogu, five days a week for six months to get into shape

"Lift big, eat big, rest big"
"Rome wasnt built in a day"
"Go heavy or go home."

ajustana

Hmmm....I thought he looked like a scrawny wuss.

leg_press

Okay well my sister reckoned that he was 'buff' and looked better with a 'little bit of muscle' but well he did ir for a film role in 5 months

"Lift big, eat big, rest big"
"Rome wasnt built in a day"
"Go heavy or go home."

godiva

50% protein is easy on a veg diet. It's even easier, though, if using powders.

2 T rice protein powder:
113 calories, 21 g protein, 1.4 g fiber, 2 g sugar, 3.6 g starch
(note, all rice protein powders are not equal. Some are 50% protein concentrates, some 70%, and some 75%. Check label or ask manufacturer before purchase.)

2 T soy protein isolate:
110 calories, 22-25 g protein, 1-5 g carbohydrate, 1-2 g fat

Also, mori-nu silken lite extra firm tofu has about the same nutrient profile as soy protein isolate: very low fat, very high protein, hardly any carbohydrate.

Don't forget other legumes (20-30% protein), dark leafy greens (20-40% protein), egg white (100% protein), and nonfat dairy.

For dairy, aside from nf cottage cheese and skim milk, there is also nonfat mozzarella and whey or casein protein powders.

Here is a sample menu:

veggies:
1/2 c asparagus
1/2 c broccoli
1/2 c bok choi
1/2 c napa cabbage
1/2 c collards
1/2 c mushrooms

grains:
1 T rice protein powder

nuts/seeds/fats:
1 brazil nut (for selenium)
4 walnuts (for EFAs)
3/4 T ground flaxseed (for EFAs)
1 oz sunflower seeds (about 2 T, for vitamin E and EFAs)

dairy/egg:
1/2 c cottage cheese nonfat
1/2 c nonfat mozzarella
5 large egg whites

legumes:
1/2 package mori nu silken lite extra firm tofu
1/2 c black beans
1/2 c kidney beans
4 oz soy protein isolate

Totals:
1642 calories
212 g protein
57 g fat (9 g saturated)
97 g carbohydrate (39 g fiber, 14 g sugar, 44g starch)

overall:
48% protein
29% fat
23% carbohydrate (this total is a little bit deceptive because much of the carbohydrate fraction is fiber).