I got to thinking about my vegan/veggie bros out there and what they can do to get the proper protein and muscle meals they need to grow while staying true to their herbivore lifestyle. So, I found this meal plan. It's a full day's worth of non-meat protein intake on Bodybuilding.com post by Jessica Austin. Let me know what you think.
When you hear the words "buff vegetarian," does anyone come to mind? How about former Mr. Universe Bill Pearl and six-time Ms. Olympia Cory Everson? These eye-popping physiques were both supported by a vegetarian diet. It's more than possible to build lean muscle without eating meat. If it sounds crazy, keep reading.
Do you want to expand your grocery-shopping horizons, pack in new
sources of high-quality nutrients, and still consume 150-plus grams of protein in one day? Well, you'll get all that and more from the meatless meal plan below. So if your taste buds and food sensibilities are begging for a
change? Ah! Not another chicken breast!? Why not try vegetarian for a
"A balanced selection of vegetables provides many of the nutrients your body requires every day."You don't have to eat like a rabbit, and you don't have to commit to
lifelong veggie-worship to take vegetarianism for a test drive.It's all about complementary proteins and taking in all of your amino acids, minus the meat. But let's skip the science and get to the mouthwatering recipes, shall we?
Heat 1 teaspoon of olive oil in a pan on medium heat (less oil if
the pan is non-stick). Throw in tomatoes, mushrooms, and 1 clove of
garlic (crushed or chopped), and let everything cook until the mushrooms
have softened, turning slightly golden brown.
Turn the heat to low and throw in the tofu, a splash of soy sauce,
splash of lemon, and your salt and pepper to taste. Cook for another 3-5
minutes, letting some of the liquid cook off and the tofu to warm up.
Turn off the heat and mix in the spinach.
On the side you can add 1/4 cup of your pre-cooked quinoa. But
before you serve the quinoa, here's an easy way to jazz it up for
Note: You can choose any whole wheat pasta that
you'd like or even a specialty pasta such as pastas made with quinoa
flour or brown rice flour. Read the nutrition label to understand how
much pasta equals one serving.
Heat the tablespoon of olive oil on medium in a large saute pan.
When the oil is hot, place onion, mushrooms, and garlic in the pan. Cook
2 to 3 minutes, until the vegetables start to shrink and/or brown a
They shouldn't be cooked all the way through. Add your favorite
cooking red wine (I found both Merlot and Cabernet to be good options
for this meal) and the "sausage" to the pan.
Cook all together until the alcohol has cooked out of the wine and
little liquid remains. Add your spices to the pan, to your taste.
Cook the pasta according to package directions, and then add your
mushroom and sausage mix to the pasta. Mix well and place on top of a
bed of fresh spinach.
Drizzle with balsamic and eat up! I like this meal hot and cold.
Amount per serving
Total Fat 16g
Total Carbs 32g
Snack Edamame, Hummus, Whole-grain Crackers
3 ounces of fresh or boiled Edamame (immature green soybeans?Don't eat the shells!)
A liquid: Choose ice to blend with your shake, or you can use water, Soy Milk or almond milk.
Tips: To make protein pudding, start with a very
small amount of liquid and mix the protein powder and liquid together
until it forms a pudding like texture. Casein protein or protein blends tend to work best for the pudding effect.
You can also add a bit of almond butter, Greek yogurt, cinnamon, nuts, or blueberries to make a fancy dessert.You can even add almond or peanut butter to your protein smoothies for a boost of healthy fats and a creamy texture.If you choose to include a high-protein dessert, you'll add between
130 and 200 calories to your day, and 1 scoop of most protein powders
includes at least 20 grams of protein!
Serving Size (Entire Meal)
Amount per serving
Total Fat 120g
Total Carbs 176g
The Take-Home Lessons
There you have it?1 gram of protein per pound of body weight for
someone weighing 154 pounds. If you want more or less protein?or if
you're trying to get below 2200 calories?this meal plan can be easily
Here are some ideas: Scramble egg whites and add them to your lunch and dinner. Add whey protein to your Greek yogurt. Use two scoops of protein powder instead of one, or add in another protein shake with water sometime during the day?perfect for a post-workout meal.
On the other hand, you can always cut down the portions of meals,
leave out the quinoa for the day and drink an extra protein shake
instead, or skip the guacamole.
Remember that you're not baking a souffle here. It's not food
science. You can replace any ingredients you don't like with ones that
you do. Mushrooms gross you out?
Try grilled zucchini or asparagus.
You won't always get the same nutrient breakdown, but the calorie count
should be close enough to keep you on track with your fitness goals.
As they say (and by they, I actually mean me), "Make muffins, make
muscles." This is yet another recipe that uses both vanilla protein
powder and Siggi's yogurt, but I assure you the result will be nothing
short of euphoric, not to mention anabolic. Let the protein pile on by
adding the "Getting Siggy With It" frosting!
This frosting is infused with so much protein and flavor that one
taste will make you get down and jiggy with it. Use this frosting to top
cupcakes, muffins, and fruit, or you can just eat it straight up. No
8 oz Siggi's Vanilla Icelandic Yogurt (14 grams protein per 5.3 oz)
No one cannot deny the swoll-ness of Popeye, the 1920s naval icon!
Soak up some serious nutrition and energy from this shake; it combines
spinach, good saturated fats, a trio of delicious fruits, sweet honey,
and a huge hit of protein. Even the ol' sailor man himself will grow
spinach-green with envy!
Move aside, pancakes! Your thinner and more hip cousin has just
arrived. This recipe will get you excited to whip up an easy-breezy,
protein-smothered crepe and then proceed to dress it with copious
amounts of any toppings you wish—bananas, peanut butter, Nutella,
strawberries, or even savory items like ham.Holy crepe, Batman!
In a blender, combine egg whites, almond milk, oats, protein powder,
salt and coconut oil. Process until smooth, cover, and refrigerate for 1
Heat skillet over medium heat and spray with Pam. Pour 1/4 cup of
crepe batter into skillet, tilting to completely coat the surface. Cook
for 2-5 minutes, turning once, until golden. Repeat with remaining
Top the crepe with 1 tablespoon of Nutella and 1/2 sliced banana, and roll.
These pancakes are powered by Gaspari Nutrition MyoFusion. The "rite of
passage" for any FMC/ FWC is making protein waffles and pancakes. And
these waffles prove that feeding muscles is pretty delicious!
1 scoop Gaspari Nutrition MyoFusion chocolate protein
1 egg white
1/4 cup sorghum flour
1/8 cup almond flour
1/3 cup almond milk
1 packet Stevia (or cane sugar)
1 tbsp dark chocolate Hershey's baking powder
In a bowl, mix protein powder, sorghum flour, almond flour, cocoa powder, Stevia or sugar.
Add eggs and almond milk and mix or blend.
Spray waffle iron with coconut or olive oil.
Pour batter onto the waffle iron and cook.
When waffles are done, drizzle with fruit, your favorite sugar-free syrup, or both.
You want to start the day building muscle? This breakfast will get you
there. I dare you to try this and not feel your "muscles
feeding" - certified muscle food and energy.
6 egg whites
1/2 cup instant oatmeal, cooked
1/8 cup walnuts
1/4 cup raspberries
Stevia or raw organic honey
Cook egg whites in a skillet on low heat.
If you want to cook your banana, spray another skillet with coconut
oil or virgin olive oil and set on low-medium heat. Chop half of the
banana into pieces and add to the skillet. Use a spatula and be careful
not to let the banana pieces stick to the skillet.
There are just some foods that nearly every gym rat or gym bunny loves.
French toast is one of them. Carb it up for a long day or a monster leg
workout. Check out this quick YouTube video on how to prepare. Captions are in English and Spanish.
2-3 slices Food for Life Genesis bread (or Ezekiel or le grain bread)
1 scoop Dymatize ISO 100 French vanilla protein
1/4 cup Almond milk
1 egg white
1/4 golden apple, sliced
1 tsp coconut oil
In a bowl, mix eggs, almond milk, cinnamon, and protein.
Soak each piece of bread in the mixture until it is all used.
Lightly spray a pan or skillet with olive oil or coconut oil and heat pan. Cook each piece of bread until each side has browned.
Top toast with your favorite syrup, sugar-free syrup, or honey.
So here I am minding my own business and enjoying a stroll downtown when this nut job appears out of nowhere! At first I was like "am I gonna get chopped up"? But then I realized he was just showing off a little.
It is amazing to me the mind of an artist. How they see things and what they see when combining things whether physical or from their own imaginations. The artist who created this piece is obviously a bike lover. If this thing actually worked, I'd certainly go for a ride! ~MD
I love working in the fitness industry. I love working at Crunch! I love showing up to work to find this sexy motha fuckah just chillin right outside my gym! I spotted him the second I turned the corner. My favorite color on my favorite bike at my favorite gym?! What the fuck?! Turns out this dude is doing one of the new trainers who is recently hired by the company. We've had a ton of trainers at my gym going through new hire orientation. I don't know who it is. I don't care really. I got me some of this. It's ok though, they're in an open relationship...
Hidden in plain sight. Stealth is the Ninja's offensive and defensive weapon. But this sexy fucker was all like, YO! I have always been a Ninja fan. This dude's sleek, shiny hotness is a welcome start to any day!