Vegetarian Nutrition
So the biggest thing in weight loss is definitely a diet. I am hoping to hear from nutritionist, nutrition saavy, vegetarians, and vegans on this one or anyone who thinks they can offer a few words of advice. I have been trying to make sure that I get enough protein in and shape my meals to eat healthy and support what I want to do which is loose weight and gain muscle. I’m 5′2″ and 180lbs everything says I should eat around 1700-1800 calories a day. I will not lie I do not count every single calorie I find I fall off the band wagon easier when I do, I try to average. I eat 5 times a day, 6 if it’s been a really active day or if I am still hungry later on in the day. My days off and my days were I work a shorter shift are the easiest to prepare healthy meals for, my long days which are like 10-12hrs, I am supposed to get an hour lunch but usually have about 5-15 minutes to try and eat and keep moving with my work. Any advice people could offer would help me alot, because I definitely stink when it comes to eating smart I will not lie. My biggest thing which I know is bad, I don’t eat fresh fruit their are only a few types of fruit that I haven’t had an allergic reaction too, like bananas are a big no-no (I’m planning on having food allergy testing done). I try to get canned fruit that is canned in water or juice. I bloat really easily to so if anyone has any foods that I should stay away from let me know. I usually work out in the evening after I get off work which is 7-7:3-pm but I am trying to drag my butt out of bed to do it before work around 6:00am (I’m not a morning person).
Here’s a sample menu:
Meal 1
1 or 2 packets of plain grits or maple&brown sugar weight control oatmeal…1/2 cup cottage cheese, 1 or 2 morningstar sausages, occ 1/2 cup canned fruit
Meal 2
Activia Yogurt….1/2 cup mixed nuts
Meal 3
2 cups romaine lettuce…1/2 cup black eyed peas…1 oz shredded low-fat mozzarella cheese…10-15 croutons…2-3Tbs low fat sesame ginger (or another asian salad dressing) dressing
Meal 4
1 piece low-fat mozzarella string cheese…1/2 cup mixed nuts or 90-100 calorie pack snack
Meal 5
Lean Cuisine or Smart Ones frozen dinners or tofu and broccoli stir fry or whole wheat pasta…mixed vegetables….spaghetti sauce
My restrictions: No beef, pork, poultry, seafood, eggs (unless it’s like baked into something), I only drink lactaid milk I’m slightly lactose and tolerant, no bananas (Sorry if this makes things harder)
June 7, 2008 at 7:29 pm
FIrst, there are a number of good websites for vegan and vegetarian athletes - just Google and they should pop up.
I am no expert but in looking at your diet you need more protein and whole foods not processed foods. Fat isn’t the enemy - you need healthy fats in your diet but 1/2-c nuts is a bit much. Half an ounce or about 14 almonds is more like it.
There are lots of good sources of protein for vegetarians. If you are OK with dairy and you seem to be eggwhites (try eggwhite protein - it is available flavored too from Jay Robb strawberry, vanilla - goes great with oatmeal) is about the best. Soy is another terrific source - edaname, tofu. There is rice protein, hemp - many vegetarian sources of quality protein. And don’t forget beans - so many varieties.
Lean Cuisine, Smart Ones are imo poor choices aside from preservatives they won’t offer you much else.
You really should weigh your food portions and you should journal your food intake. Try FitDay or SparkPeople and journal before you actually eat anything. Really look at the breakdown in terms of macros of what you are eating: I suggest 30%protein, 20% fat, and 50% carbs for a start. Hope this helps. PM me if I can provide any more assistance.