Vegetarian/Vegan diet to burn fat and build muscle

tag:blogger.com,1999:blog-8924244597404744539.post-22782862517618789792008-10-19T00:18:00.006+06:002009-08-15T22:48:46.373+06:00Vegetarian/Vegan diet to burn fat and build muscle<div>This post is a continuation of the previous post. I wanted to give you an idea <a href="http://1.bp.blogspot.com/_BEogiLoYMCk/SPqrP5fV04I/AAAAAAAAAD0/jlIj-LkXjns/s1600-h/vegetables.jpg"><img id="BLOGGER_PHOTO_ID_5258703804527137666" style="FLOAT: right; MARGIN: 0px 0px 10px 10px; CURSOR: hand" alt="" src="http://1.bp.blogspot.com/_BEogiLoYMCk/SPqrP5fV04I/AAAAAAAAAD0/jlIj-LkXjns/s200/vegetables.jpg" border="0" /></a>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 <a href="http://ksteveh.tripod.com/protein.html">http://ksteveh.tripod.com/protein.html</a>. 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.  <div><a title="Bookmark and Share" href="http://www.blogger.com/" target="_blank" pub="burnnbuild&url="><img style="BORDER-RIGHT: 0px; PADDING-RIGHT: 0px; BORDER-TOP: 0px; PADDING-LEFT: 0px; PADDING-BOTTOM: 0px; BORDER-LEFT: 0px; PADDING-TOP: 0px; BORDER-BOTTOM: 0px" height="16" alt="Bookmark and Share" src="http://s9.addthis.com/button1-bm.gif" width="125" /></a></div> </div><div class="blogger-post-footer"><img width='1' height='1' src='https://blogger.googleusercontent.com/tracker/8924244597404744539-2278286251761878979?l=burnfatnbuildmuscle.blogspot.com' alt='' /></div>Usman Pasha Siddiquihttp://www.blogger.com/profile/18089370643883785444noreply@blogger.com7