Often times, especially in the bodybuilding world, there is a misconception that Vegetarians can never get ‘big’ without eating meat.  Well, do a search around the Internet for Vegetarian bodybuilders and you will quickly be proven wrong.  There is also a misconception that Vegetarians will never get adequate nutrition through their eating habits.  Well, amateur vegetarians who eat bread and lettuce may not just as you carnivores who live on steak and potatoes won’t be the healthiest either, but there is plenty of research out there showing the benefits of a Vegetarian diet that you should incorporate into your nutrition philosophy for optimal health!

Ok, enough back-story, time for the ‘meat and potatoes’ of the article, or do I mean ‘tofu and spinach’?  Following is a sample ‘Perfect Day of Eating’ for Vegetarians (no meat but dairy/eggs included):


Meal #1
5 egg whites, 1 yolk
1/2 cup low fat cottage cheese
1 grapefruit or 4 large strawberries
 
Meal #2
Protein shake with mixed fruit and water and Flax oil
 
Meal #3
6 ounces tofu or 3/4 cup low fat cottage cheese
3 hard-boiled eggs
1/2 cup cooked brown rice (ok – have the white rice if you hate brown rice)
2 cups green vegetables
Mixed nuts
 
Meal #4
Another protein shake or
6 egg whites with cheese, spinach and avocado

 
Meal #5
6 ounces meat substitute
1 cup vegetables
1 cup green beans
Mixed nuts
 

Master Foods List:
Yes, mix it up with below suggestions!

Proteins: Egg whites, whole eggs, protein powders, tofu, seitan, tempeh, beans/rice (complete protein with that combo).

Non-Starchy Vegetables: asparagus, green beans, carrots,
cauliflower, celery, cucumbers, kale, lettuce, onions, peppers (green, red,
jalapeno, etc.), radishes, spinach.

Fresh Fruits (not dried or canned): Apples, cantaloupe, cherries,
grapefruit, honeydew melons, oranges, papaya, peaches,
plums, raspberries, strawberries.

Starchy Carbohydrates: Brown rice, white rice, potatoes, yams,
sweet potatoes, oatmeal (rolled oats), Cream of Rice, beans (not refried), corn, peas.

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