Could a vegetarian have a 50/30/20 plan? [Forum Archive]

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Could a vegetarian have a 50/30/20 plan?

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Posted by: 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.

Posted by: calalily1972

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

How bout Tofu, Soy, Cottage Cheese, Legumes

Posted by: ajustana

Quote:

Originally posted by Jodi
Chicken, Fish, Eggs - do you eat any of these?

How bout Tofu, Soy, Cottage Cheese, Legumes

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.

Posted by: calalily1972

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

Posted by: ajustana

Quote:

Originally posted by 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

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

Posted by: calalily1972

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

Posted by: 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

Posted by: ajustana

Quote:

Originally posted by 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

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

Posted by: 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

Posted by: 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).

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