Female vegetarian asking me for a diet outline

[Burning_Inside]

A friend of a friend is a female vegetarian..Won't eat fish, but she'll eat eggs and drink milk. She weighs 170 lbs. She's 25% bodyfat..Just got the BF test taken..And she's asking me for dietary help. She obviously wants to lose fat. I told her about the only things I can think of for her to take in decent amounts of proteins was powders and eggs. Anyone want to help outline any other foods for this chick?

 

[Ceebs]

Tofu and legumes are other potential protein sources. A bean is a bean is a bean, but tofu macronutrients vary widely from brand to brand. Mine (which I eat a LOT of) is 9 grams of fat, 17 grams of protein, and less than half a gram of carb per seving. Just perfect for a keto diet.

 

[VeggieLifterChick]

) eggs (eggbeaters, eggwhites)
2) cottage cheese: 1 cup has 30g protein
3)whey/soy protein powder: 1 scoop usually around 20g protein
4) soy milk: identical nutritional profile to skim milk (8g protein), brand I recommend is Silk, regular, unflavored
5) soy burgers: 1 burger has 18g protein
6) yogurt: around 8g, varies
7) Tofu


There are also smaller amounts of protein in foods like beans and nuts.I don't really like eating tofu so I can't help you there, though the sort I see in the supermarket in NJ is generally higher in carbs than in protein. You might try this stuff called tempeh, which is a very grainy tofu-like product with a lot of protein in it and very few carbs/fat. I bought it once and I didn't end up a huge fan of the taste/texture, but some of my friends love it.

Oh yeah, and there are plenty of soy products that are high in protein. For instance, there are "chicken nuggets" made of seasoned tofu and "meatballs" made of soy and various veggies. Just go to the vegetarian section of your grocery store and look for a brand called Yves, that's the best tasting one out there.

Here are some meals from a precontest diet I was given, that don't require much prep:

Meal One:
.5 cup oatmeal mixed with protein powder and 1 serving fresh fruit

Meal Two:
1 serving brown rice, mushrooms & onions in a 2 egg, 4 egg white omlette

Meal Three:
Tofu & Veggie Stirfry
1 small sweet potato/yam baked, plain

Meal Four:
1 serving brown rice with black beans and salsa
small sprinkle of nonfat/lowfat cheese

*Myoplex Light shake immediately after lifting, followed by a meal*

Meal Five:
Veggie chili & large salad w/ oil & vinegar

Meal Six:
2 veggie burgers (no buns), and salad

Also: She could mix hardboiled eggs (mushed up) with plain cottage cheese (just a little) for a healthy version of egg salad.

 

[SteelWeaver]

You'd be utterly amazed what you can do with just egg whites and some veggies and a bit of imagination - I put an omelette post on the muscle food board once - it became a sticky at the time - dunno if it still is - great omelette resource