Afraid of the change?

I just wanted to encourage and support the new vegetarians and the old.

I mainly wanted to help the newbies out by giving a couple of facts;

straight from my diet i get -

Average of 2000-2500 calories a day.
10-20% of this is fat.
I exchange my days of eating high protein and high carbs, but either way, they are nearly even when counted.
I get about 150-200 grams of protein a day. This is the biggest concern to newly founded vegetarians. I'm here to tell you, it's a lot easier/cheaper than you think to keep your protein up.

Here are a few foods to keep your eye on -
Milk, 7 ounce glass - 8 grams.
Cooked Egg, - 7 grams.
A piece of bread - 7 grams.
Cheese, 1/2 cup, 7 grams.
Cheese, 1 slice, 7 grams.
Depending on the bean, 5-15 grams per serving.
(Excellent soup is black bean soup with tortillas and so on..)
***Cottage Cheese**** - The Godfather. 14 grams per 1/2 cup.
Nuts, especially almonds, - about 5-10grams per 1/2 cup.
***Whey Protein Shakes**** - 25 grams per scoop per 7 ounces of shake.


These are a just a few items you can get.

There are also fake meat substitutes now made of soy and mycroprotein.
They typically contain 10grams per serving - Ex// Fake chicken tender, 1/2 cup of fake ground meat, so on...

Notice i haven't even named vegetables or fruits. Throw those in too and get your vitamins for the day.

Drink plenty of water throughout the day also.

You can do this if you try, and make it a life long routine.


(I'm actually doing a bulking-workout right now on a vegetarian diet. I have gained 10 pounds in nearly two weeks without ANYTHING but whey protein and the foods i listed above.)

Keep it up everyone


love,
tufele