Vegan Bodybuilding & Fitness

I'm curious about what a days worth of food looks like for a vegan bodybuilder. Would anyone mind sharing their typical meals for a day with me. Here's mine today. It's really boring cause I'm having a hard time coming up with what to do with my non-meat food.

Meal 1
1 cup Oatmeal
1/2 block tofu

Meal 2
1/2 Cucumber
5 Radishes
1/2 cup baby carrots
Nectarine
1/2 bloack tofu

Meal 3
1/2 Cucumber
5 Radishes
1/2 cup baby carrots
1/2 bloack tofu

Meal 4
1/2 oz. Peanuts
2 slices Ezekiel Bread
Slice Soy Cheese

Meal 5
1 cup Pineapple
1/2 cup Quinoa
1/2 block tofu
3 cups Raw Spinach
1T Lowfat Dressing

Meal 6
1 cup Brown Rice
1/2 block tofu

Total Cals: 1647
Fat: 31g 18%
Carbs: 223g 49%
Protein: 132g 33%
Fiber: 30g

Add some tempeh and seitan recipes to your diet, and maybe some different ways of preparing the tofu (like scrambled tofu and hask browns the the am with some strawberries. Yum.)

Check out the recipe section for a good "mock" chicken salad recipe.

There is also a link posted there for some more grrrreat vegan recipes, that you can play with slightly to adjust the numbers.

Also, see Rob's article entitled "Pre-contest Diet" on the home page of the website.

The ratio in terms of Carbs protein, and fat percentage is pretty much on target with the 3-2-1 ratio.

Onions, Soy sauce, PAM (non-stick cooking spray), Vegetable Buillion, Tomatoes, Garlic, BBQ sauce, Different Mustard Varietys, Paprika and Curry are invaluable to me. I saute everything with PAM. Marinade the Tofu in any sauce overnight and bake it. Freeze tofu to give it a meater texture once thawed. Make a curry out of powdered curry and light coconut milk - add veggies and tofu. Lentils. Blend tomatoes in a blender with water, garlic and onion - and it to cooked lentils and stir in tofu during the last 5 minutes. I'll look and see what I can find in terms of recipes. Fatfree.com is also a great resource - it lists recipes by genre and main ingredient.

To see what I typically eat, go to this page:

http://www.veganbodybuilding.com/nutrition.html

I have over half a dozen samle nutrition days for myself. I'll try to copy and paste one here and then check out the rest:

Grams of protein Calories
7AM
1 bowl of Hi-Lo Cereal with soymilk 20 400
1 Soy Yogurt 6 160
1 Banana 1 70
All vitamins taking today
24oz water

10AM
Protein or Meal Replacement shake 15-25 300-500
2 whole pieces of fruit 1 150
16oz water

1PM
Mock Meat Meal 10-30 300-600
Bowl of potatoes, broccoli & carrots 10 200
24oz water

4PM
Mixed raw nuts, unsalted (cashews, walnuts, almonds) 15 350
Clif or Odwalla bar 10 250
16oz water

7PM
Tofu/vegetable stir-fry (variety of veggies) 25 400
Spinach, lettuce, cabbage salad w/kidney beans/chickpeas 12 280
12oz chocolate soymilk 10 300
16oz water

10PM
Protein or Meal Replacement shake 15-25 150-300
Lentil Soup with crackers or wheat bread 15 300
12oz water

Daily totals 205 4,200
108oz water plus water consumed in protein drinks

_________________

Check out my Vegan Bodybuilding & Fitness Book on Amazon http://www.amazon.com/Vegan-Bodybuildin ... 497&sr=1-1

That's what I had to eat today for lunch. NUM NUM NUM.

Eew! I hope it tasted better than it looks (I won't comment on that!). And I'm sure it did!

On the topic of "funky looking, but good tasting," I recently went to a teachers' conference, and had requested vegan meals (as I always do). Since my luck with getting anything remotely ressembling what I'd like to eat has been bad in the past (like waiting long after everyone else got their meals, then being served some grilled veggies that smelled like meat--which I returned and asked for something else, but pretty much ate what I'd packed along in my hotel room: the meal was included in registration, so I thought I'd try), the organizers (who know me well, as I'm on the board of the organization) asked me to talk to the woman at the hotel who was arranging things.

I gave her some ideas for what vegan protein items would be good to include: tofu (I was told they had it), portobello mushrooms (say them on the menu), lentils, tempeh (pretty sure they'd never heard of it), seitan (ditto). Just as examples of good foods to include.

When I was served my meal (this time, BEFORE anyone else!), it was a plate of lentils (brown/green), with a baked portobello mushroom in the center, and some cubes of steamed tofu on the mushroom. Oh, and a sprig of steamed broccoli (see how they ad-libbed there?). It was a very 70's -looking veggie meal (very brown, white and green!). Looked kind of unappetizing, but tasted delish!

A normal weekday for me:

MEAL 1 (Breakfast)
4-8 fruits.
Protein drink (2,5 scoops of pea protein, 125g berries, 1tsp flax seed oil, 1 banana).

MEAL 2:
A fruit and 5-6 almonds.

MEAL 3:
Frozen veggies that I microwave. 250g beans. Sometimes 100:ish grams of corn, to sweeten it up.

MEAL 4
A fruit and 5-6 almonds.

MEAL 5 (before workout)
Oatmeal with fruits or berries. Ground flax seeds. Soymilk.

MEAL 6:
Fresh mixed salad.

It looks awesome, you suck It's brown pasta with kidney beans with vegan soy meat + tomato puree, turmeric and cumin and pepper. Awesome!

It looks awesome, you suck

Nice!

A little late but...

Breakfast (5:30am): hot cereal, vegetables, muffins (equalling to usually about 350 calories)

lunch (noon, and throughout the day): pb&j, fruit, luna bar (about 500)

snack (3pm): luna bar OR 7 triskits OR clif Z bar (120-180)

dinner (around 6:30pm): veggies--usually a HUGE plate of them (a bag or so) with soy sauce. More hot cereal. Something with protein...usually. (like peas or beans or more pb) (500 cal.)

I eat whatever I feel like it (and whenever). Like, if I'm craving chocolate at 5:30 am, then I eat chocolate. If I want hot cereal at 7pm then it's hot cereal I eat.

During the weekends my breakfast stay the same, but I have a larger lunch and smaller dinner. And no snack.

_________________
Quotes of the year from Tim Reed:

"This is not a recreational sport."

"I am tired of losing. I want to win. I want to kick ass."

"I couldn't give shit if you want to "make friends" or "have a good time." "

Here's what I eat: viewtopic.php?t=1640

Relevant info is that I kick ass.

varies every day but usually

meal 1: 2 mangos

meal 2: 2 apples. celery

meal 3: 4 bananas, lettuce, celery

meal 4: 4 oranges

meal 5: salad (avocodo, green bell pepper, tomato, cucumber, lettuce)

meal 6: sometimes hummus, sometimes grapefruit, sometimes more apples.

1. oatmeal with a scoop of vege fuel protein powder and 1 tablespoon of udos oil (a builder bar if i'm in a big rush)
2. protein shake or bar
3. vegan deli slices on hemp bread, rice and beans, or crackers with some veganrella and vegan deli slices on top
4. protein shake or bar
5. 2 veggie burgers no bread but with vegenaise, ketchup, and mustard on them
6. protein shake
(sometimes i use chocolate protein powder and add peanut butter, coconut, or banana, sometimes all 3 if i feel like spoiling myself)
supplements- multi
calcium
dim
chromium
thermogenic(either pills or a drink)
primal defense
glutamine