T Nation

Vegeterian Dilema


hye guys, a friend of mine was askin me what is a good source of protien for veegterians, i told him eggs,beans,green beans,kidney beans and protien shakes and that was it,couldnt think of anything else, i doubt these kind of food have a good amount of protien in them ,not to mention the protien carb ratio in them.

now keep in mind this guy is 100% vegeterian , he doesnt eat any kind of meat,fish,or chicken.

he started weightlifting like a mnth ago,he's 5,11 and 216pounds,his goal is to lose weight and gain muscle ,now is their any way he could gain a decent amount of muscle as a vegeterian?

and if anyone can supply me with a diet plan for him i would really appreciate it.
Thank you.




If he eats dairy as msd0060 asked then he has some options, Cottage Cheese, Milk, Rocata Cheese, there are lots of good cheese. lots of egg's, egg whites, as you said all beans are good except Soy in my oppinion, chick peas and lentils are decent as well. There are many protein powders the best being Whey and Casein. There is Pea protein, wheat protein, Rice protein's (Tho the last 3 are not complete protein's) He has some options tho if I where you I would try to sell him on the benefits of eating animal protein's :slight_smile: Bring him over to the dark side my friend! (And by dark side I mean smart side) :stuck_out_tongue:


For a strict vegetarian, the most healthy choices for protein are the following; milk, cheese, eggs, fish, chicken, turkey, beef, lamb, buffalo, mutton, ostrich, quail, shrimp, scallops, calamari, escargo, venison, octopus and that's about all I can think of.


I like the way you think.

But seriously, you can get all types of protein these days. Pea/lentil protein powder is pretty good from what I hear.


ostrich isn't vegetarian you fucking dumbass. if i were there in person i would beat the shit out of you.

obviously there's no reason your friend can't get plenty of protein from eggs and dairy. milk, cottage cheese, whey protein, and casein protein are all good options. make sure he gets his milk and eggs from a local farmer though and not the commercial crap they sell at grocery stores. cows that are raised humanely have more favorable ratios of omega-6:omega-3's, higher levels of CLA, the milk is unpasteurized and thus has lots of important enzymes, and don't have insanely high levels of estrogen. also, quinoa and tempeh are two plant sources with complete protein, though they're harder to get.

as for a meal plan, just stick to Berardi's massive eating plan or dr. clay's macrocycling plan (theyre basically the same). eat protein + carbs for breakfast and peri-workout, and protein + fats for every other meal. eat at least 1 gram of protein per pound of bodyweight, at least 10 servings of fruits and vegetables per day, and plenty of healthy fats. guys like bill pearl and mike mahler built muscle and strength without meat, so obviously its possible