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Hey I am looking for advice on what to eat since I am fed up with the crappy selection on my campus. I'm sick of eating boca burgers for 3-4 meals a day. I have seen lots of sample diets posted on here but none are good for me because I am a vegetarian. That's vegetarian, not vegan. I do eat dairy and eggs. I do not eat fish.
Right now I would consider myself in a bulking phase. I am doing low reps with high weight trying to gain strength and muscle mass. A diet that supports my current goals would be great. I do intend to move on to a cutting phase eventually where I will be doing lots of cardio and a minimum of weight training in an effort to lose all the excess pounds I'm putting on.
My school has a vegetarian cafeteria (the only one in America actually) but the food is basically the same every day. I can get a quesadilla, a boca burger, a veggie burger, a wrap, pasta sometimes or pizza. The quesadillas and wraps you can choose fillings like rice, beans, etc. I would of course be willing to go out grocery shopping and perhaps even cook (heh) but I am on a budget. A sample meal plan or even just a recommendation of daily intake for calories and protein would be great. Currently I *think* I am getting 2250-3000 calories and 100-150g protein a day. That's with whey protein shakes supplementing my diet.
your calorie intake should be based on your result or lack of results and your goals. 2250-3000 is a pretty wide range. try to be more consistent in your numbers which would probably be towards the higher end. if you're not seeing the results you want, gradually up your calories slowly over time. a good number is around 300, keep this amount over 7 days and see how you do.
usual protein recommendations are .8 to 1 gram per pound of bodyweight. so yours would be b/w 134 and 167. what does your carb and fat intake look like?
i post this to give ideas on meals. just ignore the foods you dont do. your meal plan will depend on what you can do at what time and what you have access to
i'm a vegetarian for the most part, too - except for a bit of fish. i can relate to what you're saying, damn hard to find decent stuff on that diet at schools and restaurants. one thing i do fairly often is make a cereal up out of small parts of all-bran, honey nut cheerios, flaxseed, whole oats & a few walnut pieces. with fat free milk it's a great light meal. i also eat a fair amount of cottage cheese with fruit, egg beaters, veggie stirfrys, etc. with some preparation and a small cooler you can very things up a lot. good luck!
I am a vegetarian also. Here are a few of my favorite meals that are loaded with protein.
-Egg white omelet - this is perhaps the easiest meal to prepare and usually only takes about 5 minutes. You can even go to the store and by the egg whites pre packaged. Grease a frying pan with some Pam spray. Then add as many egg whites as you need (I usually do 4). Spice up the eggs with whatever spices you prefer (I usually use a ton of cayenne pepper). You can then add some soy cheese or lowfat cheese and any vegetables you like. You can even use frozen veggies if you don't want to cut up fresh ones.
I then usually top it with some salsa.
-Tofu stir fry - This is another recipe that takes little to prepare. If you don't like the taste of tofu plain, there is plenty of stuff you can marinate it in and it will soak up the taste of the marinade. If I have the time, I will usually marinate the tofu in hot sauce for about 30 minutes. If you want to get a little fancier you can then lightly bread and bake the tofu for about 20 minutes. Just dip the marinaded blocks of tofu in some egg white and put them in a plate of breadcrumbs and then throw them in the oven until lightly brown. Then put some oil in a pan and add the frozen or fresh veggies of your choice. You can also try this stir fry with some tempeh.
Besides cooking, there is plenty of frozen vegetarian food available in most supermarkets nowadays. There are veggie sausages, chicken patties, buffalo wings, meatballs, etc. You can be creative with this stuff. Make a big salad and add pieces of the veggie chicken to make a chicken salad and get some protein. Just be careful not to eat too much of this stuff, as it is loaded with salt.
Also, as mentioned in the previous posts, your diet should include cottage cheese, nuts, oatmeal, etc.
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