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Example protein nutrition plan for vegetarians
Example protein nutrition plan for vegetarians:
A muscle-building protein nutrition plan for vegetarians typically includes a variety of plant-based protein sources such as beans, lentils, chickpeas, peas, quinoa, and soy products (tofu, tempeh, edamame). It’s also important to include a variety of whole grains, nuts, and seeds in the diet to ensure adequate intake of essential amino acids.
Here is an example of a muscle building meal plan for a vegetarian:
Breakfast:
- Tofu scramble with veggies (spinach, bell peppers, onion) and whole grain toast
- A glass of almond milk
Snack:
- Greek yogurt with berries and a sprinkle of nuts
Lunch:
- Lentil or chickpea salad with mixed greens, tomatoes, cucumbers and a vinaigrette dressing
- Whole wheat pita bread
Snack:
- Protein shake made with soy milk, banana, and peanut butter
Dinner:
- Grilled portobello mushrooms and vegetables, quinoa or brown rice
- A glass of soy milk
It’s also important to eat enough calories, spread protein sources throughout the day, and make sure you’re getting enough essential vitamins and minerals. A registered dietitian can help you build a personalised plan that fits your individual needs and goals.
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