vegetarian cutting - effective diet?

[fineman83]

i pulled the following diet off of an old thread, and was wondering if anyone has some tips on how to increase calorie intake up to 2200-2500 range, but keep it appropriate for cutting while maintaining high levels of protein intake.

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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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thanks!

 

[Jodi]

Do you eat fish? I see Cottage cheese and eggs so that's a good place to start.

 

[Fit Freak]

You can up the cals by eating more eggs, cottage cheese, nuts, legumes, and beans. That would increase the protein, carbs, and FAT...I think it would increase the fat a bit much so to combat that you could add egg whites inctead of whole eggs and go easy on the nuts...maybe increase the cottage cheese too.

 

[LAM]

I would also take something like Aminogen if you are trying to get all of your protein intake from plant/vegetable sources...

 

[fineman83]

in response to jodi... i don't eat fish, so that's out of the question.

and... what exactly does aminogen do to help out my situation?

 

[LAM]

Originally posted by fineman83
in response to jodi... i don't eat fish, so that's out of the question.

and... what exactly does aminogen do to help out my situation?

increases the bioavailablity of the amino acids from any protein source...