Hey girl!
Mmm, veggie BB books? Basically, no. I went through a stage last year where I was convinced that such a thing must exist, and that if it did, it would be in America. But I was sorely disappointed when I went there in summer last year and found NOTHING, despite spending a good chunk of time in bookstores - my favourite places after the gym and before hardware stores (!
)
However, it's really not that difficult to be a veggie BB, so long as you know about macronutrients, don't mind eating a lot of egg whites, and so long as you're not on a keto or very low carb diet. And MS is right about the sodium - that's what you find in things like Boca Burgers, or Garden Burgers, or other ready-made veg food (or any ready-made food, for that matter). If you make them yourself, you can control the sodium content. And anyway, as was discussed on my What's the deal with dairy? thread, sodium isn't really a problem unless you're sodium sensitive, and/or decide to manipulate minerals pre-contest. I think a figure of 5g per day was mentioned as being the limit, although the RDA (RDI?) is 2.4g.
As for cookbooks, that is what I resorted to in the absence of veggie BB books. I had read a few nutrition books before that, so I knew a tiny bit about macronutrients, then it was just a matter of manipulating the ingredients of the dish to fit my macronutrient requirements. (Although since I've been cutting, that's gone out of the window, eating very plainly now).
I bought 2 low-fat veggie cookbooks (any Barnes & Noble or big bookstore in America has a good selection):
"1001 Low-fat vegetarian recipes" (second edition), by Sue Spitler (Surrey Books).
"Low-fat ways to cook vegetarian", compiled and edited by Susan M. McIntosh (Oxmoor House)
I chose these because the macro- and main micronutrients for each dish are spelled out. There are some yummy dishes in them!
As for what I REALLY eat every day, well, it's less yummy, but I know as I get better at this that it'll get yummier!
Here's a sample of a typical training day's nutrition (I train at night). There is probably a lot of room for me to improve in terms of spacing out calories and the protein/carb mix, but anyway ...
Breakfast
I packet oatmeal
175g tofu
1 whole egg
7 egg whites
0.5 cup non-fat milk, in coffee, oatmeal (and spread over the day in coffee)
handful of spinach, mushrooms
Mid-morning
100g cottage cheese
some green pepper, cucumber, celery
50g sweet potato
Lunch
1 whole egg
9 egg whites
175g tofu
1/2 green pepper
salsa
(all mixed together to make salsa scrambled eggs)
Mid-afternoon
100g cottage cheese
some green pepper, cucumber, celery
70g sweet potato
Pre-training
1 packet oatmeal
Post-training
shake with:
1 ripe banana
40g protein (as powder)
Riboforce creatine (contains carbs)
A bit later
100g pasta (well-cooked)
steamed broccoli and zucchini
salsa
Totals: 2000 calories (or so) 201g P, 208g CHO, 44.5g F
40:40:20 ratios (oh, and only about 2400mg sodium)
It's working for me so far! I can ALMOST see my abs - shadows right now, but coming through!
On non-training days I switch the pasta for legumes and rice or buckwheat noodles, and eat them earlier in the day, leaving the egg whites and cottage cheese for evening, and drink slow protein shakes mid morning and afternoon.
I mix the tofu with the egg whites and some green veggies and it makes a MUCH tastier omelette or scrambled egg dish than the eggs alone.
Fresh or dried herbs and, for example lemon juice or tabasco also go a long way to making food tastier. I put herbs in all my omelettes, and fresh basil in my cottage cheese.
I can't buy low or non-fat cheese or cottage cheese here, so the sat. fats are maybe too high, but my next project is to learn how to make my own cottage cheese. That way I can make non-fat, and low salt cottage cheese, and make room in my diet for some nuts or something healthier.
Another book I read was "The Vegetarian Sports Nutrition Guide" by Lisa Dorfman (John Wiley and Sons, Inc.), but it's mostly geared toward endurance athletes. There are a couple of powerlifters and maybe one BB'er in there, but its main usefulness was in the nutrition lessons, and the run-down she gives on micronutrients and supplements. The carbs in the sample meal-plans are way too high for bodybuilders.
If your friend is really serious, she might want to consider purchasing nutritional calculation software. I got something called Healthkeeper, and it's helped me immensely! It has a database of foods to which you can add, and shows the macronutrient profile of each item in coloured bars, which fill up as you add foods to the day's plan. SO SIMPLE! Very good for a dumb-head like me. It makes manipulating intake very easy - it'll even print a report of all the macro- and micronutrients for the day, in pretty coloured bar form, with grams and percentages of everything taken in. AND, a feature I haven't used yet, but will, at some point: you can input your recipes from your recipe books into the database, and then one click of a button will automatically add the correct ratios of nutrients to your daily meal plan!
OK, OK, I'm a geek deep down ... I'll stop this awfully long post now. I hope this helps your friend!
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