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đŸ„—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. 👏

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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 that’s 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 what’s working/what’s not, pivot accordingly - only take supplements after getting blood work done. Otherwise, most supplements are waste of money
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BladeRunner007

Fintech Startup

9 months ago

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.
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the_dark_knight

Grapevine

9 months ago

Have experimented a lot with diet. You’ve 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.
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BladeRunner007

Fintech Startup

9 months ago

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.
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Doofus

InMobi

9 months ago

One advice. Although Paneer seems to be the most obvious protien source while working out, Tofu and chikepeas are much better alternatives. Lean.
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BladeRunner007

Fintech Startup

9 months ago

Isn't tofu expensive?
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Doofus

InMobi

9 months ago

As expensive as amul paneer
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