A VEGETARIAN DIET FOR BODYBUILDING

A VEGETARIAN DIET FOR BODYBUILDING

Being a vegetarian and a BodyBuilder is no more a tough task if you consume vegetarian protein sources in mixed proportions like pulses,yoghurt(curd),cottage cheese,tofu,oats,soy,beans and other vegetable protein sources.
Vegetarian protein sources should be consumed in mixed quantities.
Plenty of water should also be consumed which will keep your system hydrated and active.

Following are two Vegetarian Diet Plan for BodyBuilding:
NOTE: Protein content in this article is an approximation and should not be used as a rigid benchmark.
NOTE:Protein content in Whey and Soy Protein may vary from one company to the other.

Plan 1:

Time	Vegetarian Food	Protein Content
Wake 7:30 am
7:30	1 scoop whey protein in water	20g
8:00 breakfast	large bowl wholewheat breakfast cereal with 1/3 pint skimmed milk + sugar	15g
	2 slices wholemeal bread toasted + olive oil spread
	½ portion weight gain drink with water and multidextrose powder	22g
	100ml orange juice + 1 tblsp olive oil
10:30	½ portion weight gain drink with skimmed milk	27g
	fruit
12:30	12.30 ½ scoop whey protein in water	10g
	Low fat cottage cheese (100g)	12g
	or soya cheese (80g)	15g
	4 slices wholemeal bread + olive oil spread
	salad
	low fat yoghurt(curd)	7g
15:00	Full portion MRP made in half water + half skimmed milk	48g
	fruit
17:00	½ portion weight gain drink with skimmed milk and multidextrose powder	27g
TRAIN
18:30 (after training)	2 scoops whey protein in water	40g
19:30	Quorn burger (150g)	18g
	Baked beans (150g)	8g
	Reduced fat cheese (50g)	14g
	either 2 medium jacket potatoes
	or 200g boiled brown rice
	or 350g boiled wholewheat pasta
	vegetables
	low fat yoghurt	7g
22:00	½ portion weight gain drink with skimmed milk	25g
23:30	1 scoop whey protein in skimmed milk	25g
23:30 - BED
Total Protein Content		340gm

PLAN 2:

Time	Vegetarian Food	Protein Content
Wake 7:30 am
7:30	1 scoop isolated soy protein in water	20g
8:00 breakfast	large bowl wholewheat breakfast cereal with 1/2 pint soya milk and sugar	9g
	2 slices wholemeal bread toasted and spread of olive oil.
	1 scoop isolated soy protein with ½ pint oat or coconut milk and multidextrose powder	26g
	100ml orange juice
10:30	1 scoop isolated soy protein with ½ pint oat or coconut milk and multidextrose powder	26g
12:30	½ scoop isolated soy protein in water	10g
	Hummus (200g)	15g
	beans salad(200g)	15g
	4 slices wholemeal bread + olive oil spread
	Soya yoghurt (150g)	7g
15:00	2 scoops isolated soy protein with ½ pint oat/coconut/rice milk and multidextrose powder	46g
	fruit
17:00	1 scoop isolated soy protein with ½ pint oat or coconut milk and multidextrose powder	26g
TRAIN
18:30 (after training)	2 scoops isolated soya protein in water	40g
19:30	Bean burger (150g)	18g
	Baked beans (150g) + tofu (100g)	16g
	either 2 medium potatoes
	or 200g boiled brown rice
	or 350g boiled wholewheat pasta
	vegetables
	soya yoghurt	7g
22:00	1 scoop isolated soy protein with ½ pint oat or coconut milk and multidextrose powder	26g
23:30	1 scoop isolated soy protein in water	20g
23:30 - BED
Total Protein Content		327g

*MRP stands for meal replacement powder.

This article was researched,compiled and authenticated from mutiple sources such as Web Sites and Magazines.

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