I wrote up a sample diet for all the meat eaters the other day, and I promised I’d have another one for the vegetarians. There’s probably a real shortage of these on the internet so if you’ve been looking for one, well you’ve found it!
This is the diet I am following as part of my plan to get ripped in time for summer. It’s actually a reduced calorie diet for me, as I usually eat closer to 3000 calories while I’m trying to build some muscle mass especially during the winter.
Starting at the beginning with breakfast, I’m having 1 cup of a certain cereal, plus another 1/2 cup of a certain brand of muesli, and I also add a scoop of vanilla whey powder over the top before I pour in my glass of no fat milk. You can’t even believe how good this is for breakfast! Call it about 340 calories and your day is started.
For a mid morning snack I have either an apple or a pear. As I said in the diet plan for meat eaters, I’m not going to count the fruit because I refuse to accept that anyone ever got fat from eating fruit. Also I’d have to change the title of the blog post to “2100 calorie diet”! The high fibre in an apple or pear cancels out the energy content, so I consider these a free ride.
On to lunch and I’ve got a couple of options here which I alternate between. The first one is a couple of bbq soy sausages on two slices of soy and linseed bread, with a little avocado spread on it. Also I like some sweet chilli sauce with these but I haven’t bothered to work that into the calculations. You’re looking at a touch under 500 calories here for lunch.
The other option is my all time favourite, two slices of french toast made with three eggs. This is a bit more calories and will put us up around the 2100 calorie mark for the day, but that’s ok, alternating slightly higher and slightly lower calorie days is a useful strategy. Call it 580 calories if you go with french toast. Of course you could reduce the calories by leaving out one of the egg yolks if you like.
After this is my pre-training protein shake which includes a banana blended in. The banana is a great energy source to fuel a hard session in the gym. I’ve counted the banana in the overall figures unlike the apple and the pear from earlier.
After training you can see I like to have a couple of rice cakes with some jam on them. I subscribe to the theory that after resistance training it’s good to get some carbohydrates in to replenish your muscle glycogen stores and prevent catabolism (muscle breakdown). You can leave these out if you don’t buy into this theory and drop about 160 calories from the diet. Another protein shake comes shortly after this, but no banana this time.
Now it’s just a matter of killing time until dinner and for me this is going to be either chick peas or a 4 bean mix, served with about 1/2 a packet of tofu nuggets on a bed of chopped up 4 leaf salad. Alternatively I might do soy fillet parma with avocado, which is a lower calorie option although WOW look how much protein is in that tofu! Call it 500 calories with the tofu, and around 400 for the soy fillets.
Again I haven’t bothered adding the salad to the totals because that’s the beauty of a salad, it fills you up with a negligible amount of calories. In fact if you want to reduce calories even further, or just want a bigger meal without many extra calories then add in some steamed vegies as well.
Now to the right you can see my daily totals, based on the cereal, protein shakes, rice cakes after training, soy sausages for lunch, and the tofu for dinner. You can see my protein is above the 40% target, carbohydrate just above 30%, and fats just under 30%, so this is a pretty well balanced diet coming in at just over 2000 calories.