Vegetarian/Vegan diet to burn fat and build muscle

This post is a continuation of the previous post. I wanted to give you an idea of what a muscle building vegetarian meal is. You have lots and lots of options but it really depends on where you live. You can’t get meat substitutes and soy based products everywhere so you need to plan your diet according to what is possible for you.

Meal 1: Oatmeal or bran cereal with milk (soy or rice milk if you prefer)
Meal 2: Peanut butter sandwich (you can also use some jam or jelly)
Meal 3: Mashed potatoes with whole wheat pasta and Bolognese sauce
Meal 4: Tofu
Post workout meal: soy or whey protein shake with some sugar
Meal 6: Soy based product (burger, hot dog etc.) - mainly protein

You can add another meal before or after meal 4 which can be salad or fruits.

That following table was taken from http://ksteveh.tripod.com/protein.html. It outlines the High protein vegetarian foods that can be taken to build muscle.

Qty Protein Carbs Protein Fat Calories

Egg White from 1 egg 100% 0 4 0 16
Yves Veggie Back Bacon 2 slices 89% 1.2 10 0 44.8
Yves Veggie Deli Slice 2 slices 86% 1.3 7 0 35
Yves Veggie Hot Dog 1 dog 83% 2.2 11 0 52.8
Yves Veggie Ground Round 1/3 C. 78% 3.4 12 0 61.6
Breakfast Links 2 links 76% 3.8 12 0 63.2
Yves Pepperoni Slices 2 slices 76% 2.3 8.5 0.2 44.8
Yves Burger Burgers 1 burger 73% 6.7 18 0 98.8
Yves Veggie Turkey Slice 2 slices 70% 3.4 8 0 45.6
Yves Veggie Ham Slice 2 slices 70% 3 7 0 40
Boca Burger 1 burger 62% 8 13 0 84
Cott Cheese 1/2 C 61% 6.7 15 1.3 98.5
Super Soy Burger-Soy City 1 burger 56% 13.2 25 2.9 178.9
Second Nature Burger 1 burger 51% 8 15 2.8 117.2
Lightburger 1 burger 50% 14 16 1 129
Soy Cheese 1 slice 39% 1 4 2.3 40.7
Tempeh 113 g (1/4 pkg) 38% 3.5 11 6.5 116.5
Tofu-La Soyarie 1/4 pkg 113.5 g 36% 3 12 8 132
Green Chef Burger 1 burger 35% 8.2 13.8 7.5 155.5
Veg Cutlet 1 cutlet 34% 9.1 14 8.3 167.1
Veg Cutlet w/Spinach Zoglo's 1 cutlet 28% 14 14 10 202
La Soyarie Nutburger 1 burger 26% 6.2 9.6 9.3 146.9
Cheddar Cheese 1 oz. 25% 0.6 7.1 9.1 112.7
Green Chef Cutlet 1 cutlet 19% 18.4 8.4 8.1 180.1
Veg Pate (Fontaine Sante) 55 g 17% 12.4 5.8 7.3 138.5

The above are examples and there are a lot more variations of high protein vegetarian foods. Look into more combination proteins, stick to whole wheat and avoid over eating.

Here is sample fat loss vegetarian diet.



Carbs Protein Fat Calories

Breakfast
Bread 1 slice 18 4.2 1.5 102.3
Egg White from 4 egg 0 16 0 64
Whey Protein 1 scoop 2 24 0.5 108.5
Veggie Breakfast Links 2 links 3.8 12 0 63.2
Total 23.8 56.2 2 338

Lunch
Ratatouille 24.4 28.1 7.5 276.9

Mid Afternoon Snack
Celery 3 stalk 4.8 0 4.8 0.4
Bread 1 slice 18 4.2 1.5 102.3
Almond Butter 1 T. 4 3 8 100
Total 26.8 7.2 14.3 264.7

Supper
BIG SALAD 30.1 18.8 17.5 352.9
Boca Burger 1 burger 8 13 0 84
Total 38.1 31.8 17.5 436.9

Evening Snack
Strawberries 1C whole 12.5 1 0.7 60.3
Cott Cheese 1/2 C 6.7 15 1.3 98.5
Total 19.2 16 2 158.8

DAY TOTAL 132.3 139.3 43.3 1,475.30

If you want to lower your calories even more, then remove the breads and you will drop down to about 1200 calories.

Hope this was useful for you guys. Just to re-iterate - You can get an excellent physique through a vegan/vegetarian diet and you can get excellent results by sticking to a high protein vegetarian diet.

Hope this was useful for you. Stay tuned for some more information on vegetarian diets and some muscle building hints and tips.