đ„Diet for Vegetarian/Eggitarian
I hit gym regularly but my gains have stagnated a bit. My gym instructor told me yesterday my gains would be much better if I improve my diet. Can any vegetarian/eggitarian share their diet plans here? As of now I just eat whatever I feel like cooking on that day and supplements like protein shake and glutamine. Any help would be appreciated. đ
CalmNinja
Stealth
9 months ago
Here is the blueprint that I would recommend you customise according to your likes and dislikes. That way, it would be sustainable for you
- At least 80% whole foods ( no processing, frying, sugar)
- calorie and protein budget according to your macros ( Milk family - paneer/yogurt/milk, Soy family - tofu/soya chunks/tempeh, legumes & nuts and seeds, protein supplements )
- plenty of fiber from fruits & veggies/whole grains (pick anything thatâs seasonal/you enjoy). At least 2 servings a day.
- place meals around the day intelligently based on your routine. (Basis your workout timings/ first and last meal timings etc.)
For instance - eating at least 2 hours before sleep/workout, avoiding caffeine first thing in the morning/late at night
- hydrate well
Additional tips
- measure macros, sleep, steps and track progress every single week
- see whatâs working/whatâs not, pivot accordingly
- only take supplements after getting blood work done. Otherwise, most supplements are waste of money
Woah, what a great read. Thanks for taking your time and writing this up.
I guess I need to increase my water and veggie intake.
Have experimented a lot with diet. Youâve to find something that works for you.
You need 3 things: something to improve strength, stimulant, recovery
For strength I take creatine. For stimulant (something before hitting the gym) I usually take coffee, and for recovery I take whey
Recently got whole truth unflavored whey and I really like that one (would recommend)
Apart from that purely from diet pov, I have salad and fruits in the morning and try to avoid processed food and sugary drinks.
Thanks for the suggestion. I have cut down a lot on processed food.
For dinner, as of now I'm only eating fruit oatmeal. I guess my protein intake is a little less as I don't eat eggs on Monday, Tuesday and Thursday.
I guess I need improve their and have more veggies.
One advice. Although Paneer seems to be the most obvious protien source while working out, Tofu and chikepeas are much better alternatives. Lean.