Vegetarian meal plan needed

[bs2678]

I need help. I shop at Whole Foods, and get all my protein through soybean type products

Can someone give me a time and amount and content of what I should eat.
I'm looking for a menu with serving amounts for 6 days and what times you eat what.

Just to get a real grasp of what a whole week would look like and what is appropriate.

Also, instead of the shakeology...can I use Muscle Milk?

Again I shop at Whole foods if that helps with giving me suggestions. I'm not a vegan, so all veg is good. Thank you in advance!!!!!!

[FitRunner]

Hi there!

You can get a vegetarian meal plan all spelled out for you using the online Team Beachbody meal planner if you're a Beachbody Club member. It'll even give you a shopping list you can print.

Muscle Milk is not at all similar to Shakeology. Muscle Milk is a high-protein drink. Shakeology is an ultra-premium nutrition shake. While it does contain protein, Shakeology has a ton of micro- and phytonutrients Muscle Milk doesn't have. They're just meant for different things.

Good luck!

Teresa

[Mpresev]

I got this off the net:



7 am (or your normal wake up time)
7 15 am green tea, apple or orange and piece of toast with peanut butter (lightly)
8 am workout (cardio)
9am vegan protein shake
11am 1/2 cup walnuts or almonds
12 30 - 1pm large spinach salad with avocado, sprouts, cukes,toms, raisins and flax with a balsamic dressing or a mustard/vinegar dressing
and slice of whole wheat toast
3pm snack hummus and veggies
dinner no later than 6 30 (you need three hours min. for you food to digest or else it will metabolize into fat while you sleep, and all that work is down the drain)
my favorite dinner options are:

veggie burgers on whole wheat rolls with mashed avocado for a spread, sweet potatoe fries

enchiladas stuffed with yellow squash, broccoli, red and green peppers, refried black beans(fat free) and brown rice, one per person is more than enough and they are sooooo good!

tofu or seitan stir fry with as many veggies as you can fit in the pot and brown rice, use braggs liquid aminos in place of soy sauce and a tablespoon or two of vegan stir fry sauce and you've got an awesome meal.

I would do cardio 3 times a week and eat lighter on those days,
on the days you strength train do something like this:

7am wake up
7 15 a green tea, apple/orange/pear, bowl of high fiber cereal with banana
(i like weetbix for cold cereal and half a cup or oatmeal mixed with half a cup of bran for hot cereal)
8 am work out
9 am-930 a vegan protein shake
11 am snack nuts with soy yogurt
lunch lentil soup and large salad of your liking or veggie with hummus, spinach and you fav veggies, drizzled with balsamic vinegar
3pm snack
dinner options:
ratatouille with whole wheat pasta or brown rice
vegan chili with corn bread
chana masala

[Mpresev]

and this is from Vince Delmonte(a workout guru also):


Breakfast:

4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange
1/4 cup Onions
1 2/3 tsp Olive or coconut oil

Calories: 383 Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!
Snack:

1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories:474
Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and some
mustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

Lunch:

1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil

Calories: 474
Dhal – You’ll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you’ve got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

Dinner: Broccoli Ginger-Tofu
2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories: 474 Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:
1/2 cup Cottage cheese, light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts

Calories:119 Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!

Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat

I trust you understand that this is just one generic day. Prioritize high quality fats and protein in each meal when making food substitutes. Here are some options:

Alternate Protein Source Options:

* Hemp seed nut and flour
* Tofu
* Beans (kidney, black, garbanzo, soy, adzuki)
* Legumes
* Soy protein powder
* Unsweetened soy drink

Good quality fat sources:

* Extra virgin olive oil
* Flax seed oil
* Hemp seed oil
* Avocado
* Non-roasted nuts and seeds

If you are a vegan then you may suffer from low calcium levels. Here are some of the best food choices to get in calcium rich foods without eating dairy:

* Almonds
* Beans
* Dark, leafy green vegetables (spinach, kale)
* Sesame seeds
* Sunflower seeds

If you are training intensely to build muscle you may suffer from low energy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods:

* Fortified cereal
* Split pea soup
* Dried peas and beans (kidney, lima, lentils)
* Bran
* Soybean nuts
* Prune juice, raisins
* Peanut butter
* Apricots
* Green beans
* Walnuts, cashews, pecans, almonds