Chaohinon Posted April 2, 2009 Share Posted April 2, 2009 Meal 1: some whole fruits (usually orange, banana, and frozen strawberries) blended with green tea and hemp proteinor apples dipped in almond butter + green tea Meal 2: avocado hummus + tomatoes wrapped in kale and/or romaine leavesor tomato wedges + cucumbers dipped in some sort of bean puree Meal 3: another smoothie similar to meal #1 Meal 4: big green salad with whatever veggies I happen to have on hand, generally kale/bok choy/romaine leaves, cucumbers, tomato, carrots, with beans and/or nuts thrown on top, plus an oil-less salad dressing which I usually throw together with some sort of fruit juice, black pepper, cumin, whatever appeals to me at the timeor some sort of vegetable/bean soup I don't have a defined meal 5, but I'll generally end up snacking on nuts, fruits, and/or veggies towards the end of the night And if anyone would be so inclined, I'd like some feedback on my diet, as I'm rather new to this. Link to comment Share on other sites More sharing options...
LBizzle Posted April 28, 2009 Share Posted April 28, 2009 1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.1. Either hemp protein shake or pea/soy/rice protein shake with 1/2 cup berries in it and 1 tsp - 1 tbsp flax seed.OR1/2 cup oats with 1 tsp - 1 tbsp flax (sometimes 1/2 cup berries)1/3 block tofu 2. Shake or Oat meal here 3. 1 cup homemade lentil dish or 1 cup beans plus tons of green veggiesORSometimes a Trader Joe's Black Bean Enchilada meal with green veggies 4. apple or 1/2 grapefruit with 14 almonds 5.A serving of Tofu, seitan, beans with either a big green salad or lots of green veggies, 1/2 sweet potato or 1/2 cup br. rice or quinoa. 6. Shake or silken tofu blended with 1/2 cup berries or 1 tsbsp cocoa powde Link to comment Share on other sites More sharing options...
benjmt Posted May 22, 2009 Share Posted May 22, 2009 Here is what i eat at the moment. Meal 1.Weet-Bix + Special K + Honey.Protein shake (Mixed with water.)Banana.Vitamins: Iron tablet, Multivitamin, 3 x Flax seed tablets. Meal 2.Brown Rice + Veggies (Peas, corn, carrot, etc)Protein shake (Mixed with water.)1 Tub of Yogurt. Meal 3.Brown Rice + Veggies (Peas, corn, carrot, etc)2 Soy sausages or similar. Vitamins: Multivitamin, 3 x Flax seed tablets. Meal 4.Brown Rice + Veggies (Peas, corn, carrot, etc)Protein shake (Mixed with water.)1 teaspoon of L-Glutamine. (Mixed with water.) Training. Meal 5.Protein shake (Mixed with water.)Maybe some rice.2 - 4 Soy sausages. Meal 6.Protein shake (Mixed with water.) I drink plenty of water throughout the day. Snacks: Nut bars, almonds, pumpkin seeds, dates. Weight training days: - Source more protein from: Protein bars, an extra shake, more Soy sausages. (Total 200 grams.) - An extra teaspoon of L-Glutamine. (Mixed with water.) after training. - 1 to 3 Table spoons of Glucose, after training. Goals: Just to getting fitter for boxing and survive gym (Heavy weight lifting.) This seems to well for me, but I am open to suggestions. I am 6'2", 92 kg (202 pounds) age 25 Link to comment Share on other sites More sharing options...
after4ever Posted June 15, 2009 Share Posted June 15, 2009 I am pure ectomorph Im programming my diet,but already I got a listof caloric foods. I prefer raw foods for vitamins and digestion.But some foods in the list aren't raw,are elaborated. I use elaborated food at dinner,because at dinner I am hungry of elaborated foods. At dinner I have not the problem of digestion because I have not others meals after dinner. -----------------MACRONUTRIENTS----------------- WATER:mineral water. PROTEINS:Germs of Yellow Soy and other similar I want try NORIA bit of the most proteic beans (azuki or italian borlotti)Vegetal burgers,tofu,seitan,soy milk. CARBO:BananasFruit juiceApplesRice,bread,pasta PURE FATS:Oils MULTIPLE MACRONUTRIENTS FOODS:Various seeds Avocado ( a bomb, great for hardgainers)nuts SUPPLEMENTSI think to use some Soy protein supro powder,iwere I live is easy find the "Enerzone" brand. I got creatine already,3 grams x day. -----------------MICRONUTRIENTS-----------------Food I listed for macronutrients gives me a lot of vitamins,but I add: Vitamin A,D:carrots,tomato.I expose to sun for d metabolization. SUPPLEMENTS:I take berocca for b group,zinc,other.I take Iron supplement.-------------------------------------------------------- I like suggestions because 10 years ago I wrongand I got the doubt I am wrong again now... Link to comment Share on other sites More sharing options...
Cyan Posted July 1, 2009 Share Posted July 1, 2009 I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way). 21g Almonds (120, 4.2g)200g Watermelon (60, 1g)100g Blueberries (57, 1g)100g Spinach (23, 2.8g)50g Oats (194, 8g)20g Prunes (48, 0.4g)5g L-Glutamine (20)1 MultivitaminkCal: 522Protein: 17.4g 10:3075g Spinach (17, 2.1g)50g Broadbeans (171, 13g)50g Cowpeas (172, 12g)40g Soybeans (178, 15g)7g Almonds (40, 1.4g)kCal: 561Protein: 46.5g 1:0050g Quinoa (184, 7g)100g Lentils (353, 26g)kCal: 537Protein: 33g 2:005g L-Glutamine (20)10g Prunes (24, 0.2g)kCal: 68Protein: 0.2g 3:30100g Soybeans (446, 36g)20g Prunes (48, 0.4g)200g Watermelon (60, 1g)5g CreatinekCal: 554Protein: 37.4g 6:0075g Spinach (17, 2.1g)50g Cowpeas (172, 12g)50g Amaranth (185, 7g)25g Broadbeans (86, 6.5g)7g Almonds (40, 1.4g)kCal: 500Protein: 29g 8:30300g Sweet Potato (270, 6g)25g Broadbeans (86, 6.5g)25g Amaranth (93, 3.5g)kCal: 489Protein: 17.4g 11:0028g Flaxseed (150, 5g)20g Prunes (48, 0.4g)kCal: 198Protein: 5.4g Yum. Should hit all vitamins and nutrients too, bar D and B12. Tha mt's what the multivitamin is for though. Link to comment Share on other sites More sharing options...
Cyan Posted July 1, 2009 Share Posted July 1, 2009 I rely too heavily on Nutritional Yeast, at the moment... so I'm changing my diet (all wholefoods, by the way). 21g Almonds (120, 4.2g)200g Watermelon (60, 1g)100g Blueberries (57, 1g)100g Spinach (23, 2.8g)50g Oats (194, 8g)20g Prunes (48, 0.4g)5g L-Glutamine (20)1 MultivitaminkCal: 522Protein: 17.4g 10:3075g Spinach (17, 2.1g)50g Broadbeans (171, 13g)50g Cowpeas (172, 12g)40g Soybeans (178, 15g)7g Almonds (40, 1.4g)kCal: 561Protein: 46.5g 1:0050g Quinoa (184, 7g)100g Lentils (353, 26g)kCal: 537Protein: 33g 2:005g L-Glutamine (20)10g Prunes (24, 0.2g)kCal: 68Protein: 0.2g 3:30100g Soybeans (446, 36g)20g Prunes (48, 0.4g)200g Watermelon (60, 1g)5g CreatinekCal: 554Protein: 37.4g 6:0075g Spinach (17, 2.1g)50g Cowpeas (172, 12g)50g Amaranth (185, 7g)25g Broadbeans (86, 6.5g)7g Almonds (40, 1.4g)kCal: 500Protein: 29g 8:30300g Sweet Potato (270, 6g)25g Broadbeans (86, 6.5g)25g Amaranth (93, 3.5g)kCal: 489Protein: 17.4g R11:0028g Flaxseed (150, 5g)20g Prunes (48, 0.4g)kCal: 198Protein: 5.4g Yum. Should hit all vitamins and nutrients too, bar D and B12. That's what the multivitamin is for though. Ratios are around 60-20-20. All wholefoods, yay! Link to comment Share on other sites More sharing options...
apple Posted July 2, 2009 Share Posted July 2, 2009 Feel free to critique my diet if you want! I'm sure there is room for improvement. meal 1:2 bananas (sometimes with peanut butter)orange juice meal 2:random fruitgreen leaf lettuce saladreduced fat dressing meal 3:tofurkey slicesvegannaise & mustardlight wheat breadcarrots meal 4: spinach wrapped in a light tortillaunsweetened soy milk meal 5: quinoa or brown riceblack or kidney beans, or lentils sometimesnutritional yeast whatever spices I feel likebroccoli meal 6:sorbet sometimesor beer...occasionally. In other news, has anyone tried silk unsweetened soy milk? I think it's new...and it is by far the most delicious soy milk EVER. I could drink gallons of that stuff daily. I don't know why people think soy milk always needs all this sugar in it. Link to comment Share on other sites More sharing options...
RawMan Posted July 16, 2009 Share Posted July 16, 2009 Yesterday I ate well ... Breakfast: Lots of grape + 100g almonds Snack: 1 Banana Lunch: 1 Melon + 100g cashews Snack: 1 Banana Dinner: Mix of Tomato, Cucumber, Pepper,Avocado + 100g walnuts Link to comment Share on other sites More sharing options...
Pegesus Posted August 1, 2009 Share Posted August 1, 2009 Meal 1: Shake (Soymillk, Banana, Flax Seeds, Rice Protein, Oats), With either Oatmeal or Toasted Oats Meal 2: Apple, Cashews/Almonds, Shake(Almond Milk, Rice Protein) Meal 3: Changes Daily. Today is Tofu Spinach Lasagna. Usually a however its a protein, carbs, and veggies Meal 4: Shake (Almond Milk, Rice Protein, Oats, Banana, Strawberries) then an apple Meal 5: Odwalla Bar, Shake (Almond Milk, Protein) Meal 6: Typically it changes but most of the time its a pasta dish, with veggies and some type of protein. Meal 7: Slice of Whole Grain Toast with Peanut Butter(the good stuff lots of oil separation), Shake (Almond Milk/Soy Milk, Protein) Shakes are easier for me to do since I work alot on the road. If I am home more I eat more whole meals. This yields me usually around 4000 calories a day (500g Carbs, 250g Protein, 90 -100g Fat approx) I workout out 6 days a week. My supplements are nothing more than Multi vitamin, Vitamin C, Calicum and occasionally some herbs. Drink at least a gallon of water a day. Link to comment Share on other sites More sharing options...
Fjodo Posted October 5, 2009 Share Posted October 5, 2009 I just ate two packages of cashew Link to comment Share on other sites More sharing options...
SunBoy Posted April 23, 2010 Share Posted April 23, 2010 Hello everybody! I checked the post of Troy about his nutrition here on the forum, while reading his blog on nutritiondata. I found it very interesting!I tracked also on the database everything what I normally eat on a day and...I noticed that I need some extra 900 kCal (for weight gain) and maybe some extra proteins. Can anybody help me with that? Here's what I eat: Meal 1:- 1 shot of Thaitian Noni- Whole wheat bread, 3/4 slices- Peanut butter: about 4 tbsp- Honey: 3tbsp- Green tea: 1 cup Meal 2:- SunWarrior protein shake (32g of pro)- Açai powder: 2 tsp- Banana or apple (opt.): 1 Meal 3:- Lentils: 100g- White rice or quinoa: 50g- Broccoli and/or asparagus: about 50-60g Meal 4:- SunWarrior protein shake (32g of pro)- Almond nuts: 25g Meal 5:- 1 shot of Thaitian Noni- Green smoothie made with: lots of spinach, pineapple, mango, 1-2 banana, 3g spirulina, 1 tsp raw cacao, 2tsp açai powder, water, Sunwarrior protein (32g of pro) The result on nutritiondata is that the amino acid profile is great, some vitamins and minerals too, but beside that my diet is lacking 900 kCal and a bit protein (total 134g), I really should "boost" more the vitamins / minerals.I don't know from where should I take those extra 900 kCal :S Link to comment Share on other sites More sharing options...
SunBoy Posted April 23, 2010 Share Posted April 23, 2010 Yesterday I ate well ... Breakfast: Lots of grape + 100g almonds Snack: 1 Banana Lunch: 1 Melon + 100g cashews Snack: 1 Banana Dinner: Mix of Tomato, Cucumber, Pepper,Avocado + 100g walnuts I have done about 6 month on a raw diet, I felt amazing and I cleaned my body so much!Personally, I would add 1 banana on every snack and add something on lunch. But depends on you.Bella città Venezia Link to comment Share on other sites More sharing options...
godisagnostic Posted April 25, 2010 Share Posted April 25, 2010 My recommendations for you is more beans and lentils as well as some tempeh. Tofu is delish but not three or four times a day. Tempeh is really yummy and it's easy to cook it in the microwave with a dash of bbq sauce. (I do about 3 min at 80% for 1/2 a package, maybe a little more time). Link to comment Share on other sites More sharing options...
SunBoy Posted April 29, 2010 Share Posted April 29, 2010 My recommendations for you is more beans and lentils as well as some tempeh. Tofu is delish but not three or four times a day. Tempeh is really yummy and it's easy to cook it in the microwave with a dash of bbq sauce. (I do about 3 min at 80% for 1/2 a package, maybe a little more time). Uhm I see, thx for the advice What is tempeh made of?I changed my diet to 3 green smoothies, 1 portion of lentils+broccoli, bread+ peanut butter The amount of food in the 3 smoothies looks like this in total: 150gr almonds, 6 bananas, 6 scoop of sunwarrior raw protein, pineapple, 1 mango, spinach, 2 tbsp açai, 3g spirulina. I reach a total of 2955 kCal and 177g pro. Link to comment Share on other sites More sharing options...
Adena Posted April 30, 2010 Share Posted April 30, 2010 Tempeh is made from fermented soybeans. The fermentation used to make tempeh makes it easier on the digestive system than tofu, at least for most of us. I know if I ate tofu three or four times a day nobody would want to be near me, haha! Link to comment Share on other sites More sharing options...
WROrganics Posted June 5, 2010 Share Posted June 5, 2010 To see what I typically eat, go to this page: http://www.veganbodybuilding.com/nutrition.html ... The link doesn't work. A 404 error is provided, unfortunately. Link to comment Share on other sites More sharing options...
apriltrainer Posted June 26, 2010 Share Posted June 26, 2010 Today- I worked out before breakfast and then ate... 7 am - oatmeal with almond milk and a scoop of protein powderwatermelon slicesslice of wheat bread with peanut butterH20 and coffee ( I usually eat a snack between bkfast and dinner but was almost late for work...so today..no in between snack!) 12 pm - quinoa with mixed veggies, lentils, kidney beans and spaghetti sauceappleh20 3:00 pm - protein shake and an orange 4:00 pm stopped for coffee @ Bronzeville Coffeehouse 7:00 pm leftover quinoa pasta with veggies, lentils,kidney beans,spaghetti sauce and added a slice of tofuapple. H20 8:00 I always end with dessert! Tofu with coconut milk and sweetend with stevia. A handful of nuts and some crushed cereal to top it. And a cup of tea Link to comment Share on other sites More sharing options...
Cellar Yeti Posted June 28, 2010 Share Posted June 28, 2010 Weightlifting days: Breakfast:TeaEAA'sFruit 25g BCAA's During Workout Post Workout: >250 kcalMeal replacement powder and protein blendPiece of fruit or two Snack: >250 kcalSmall Amount of Seeds or Nut Butter20g Protein PowderEGCG Snack: >250 kcal45g Protein Powder10g Flaxseed OilEGCG Dinner:1 Cup of Lentils, 1 Cup of Peas, 1 Cup of Brown Rice, 1 Cup of Mixed Veggies, 45g Peanut Butter, 2 Slices of Sprouted Bread, 1 Cup of Berries, 1 tbsp Olive Oil, 16g Nutritional Yeast. Cup of coffee for desert I fast 2 or 3 times a week for 12-24 hour fasts. One or two days fall on cardio days. Breakfast:Tea [w/ small bit of agave on cardio days] 25g BCAA's during workout Snack:5g BCAA's+30 minutesTeaEGCG Snack:5g BCAA's+30 minutesTeaEGCG Dinner:1 Cup of Lentils, 1 Cup of Peas, 1 Cup of Brown Rice, 1 Cup of Mixed Veggies, 45g Peanut Butter, 2 Slices of Sprouted Bread, 1 Cup of Berries, 1 tbsp Olive Oil, 16g Nutritional Yeast, Piece of Fruit Dinner pt 2 1 or 2 hours later:90g Protein, 30g Meal replacement, 1 Piece of Fruit, 10g Flaxseed Oil, 2 tbsp Nut/Seed Butter. I drink this monster shake while I am watching TV :] I have applied pretty much all my protocols from my old diet to my new diet. Feels business as usual. Still slamming the iron pretty hard. ^_^; Today I had an off day cause I wanted a treat and ate:Breakfast:10g EAA'sTeaFruit 25g BCAA's during workout Pwo:45g Protein1 Banana, bit of agave Snack:Some walnuts and 20g ProteinEGCG Snack:10g Flaxseed oil, 45g Protein Powder, EGCG Dinner:1 Burrito, 1 Can of Chili Seasoned Pinto Beans, 1 Cup of Rice, 1 Dollop of this weird vegan sour cream I found<--pretty yummy, 1 Cup of Rice, 1 Cup of mixed veggies, 2 tbsp Peanut Butter and a lemon lime popsicle thingy. Barely mixed up my macros too. >:] Link to comment Share on other sites More sharing options...
KRW Posted July 9, 2010 Share Posted July 9, 2010 I just picked up Jillian Michael's Making the Cut a couple of days ago after hearing good things from another non-meat eating friend. My friend however is still trying to figure out how to adjust Jillian's recommended diet plan as it is not vegan-friendly. Her menu plans are designed to balance out proteins, carbs and fat based on how fast or slow one's metabolism functions. So for example, based on the quiz in the book, I would follow the balanced diet and some mornings for breakfast she lists cottage cheese or for lunch roast beef philly wrap....don't know how to substitute those with something vegan that will come close in terms of protein equivalency. Or does that even matter? Not sure if anyone here has tried this program or any of her others, but the objective for this one is to get lean in 30 days, shedding those last 10-20 lbs. Would I be better off following parts of Robert's pre-contest diet, or perhaps borrowing some of the strategies other members have posted? Any advice is appreciated. Thanks! Link to comment Share on other sites More sharing options...
Fallen_Horse Posted July 9, 2010 Share Posted July 9, 2010 Personally I don't care for diets that talk about 'blood type' or 'metabolism type' or 'hormone response type' or any other categories of people. Yeah people are different, but usually those 'type' diet books are just a gimmick to differentiate themselves from the thousands of other diet books. You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them. Link to comment Share on other sites More sharing options...
Im Your Man Posted July 9, 2010 Share Posted July 9, 2010 You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them. I would like more details. To eat lots of protein and veggies, does it mean I can eat pork ribs, 10 cans of tuna per day, and lots of romaine lettuce with chocolate dazed donuts ? Also, if I am someone who is terribly skinny and I want to gain mass, I need to restrict calories ? Link to comment Share on other sites More sharing options...
Ducati Posted July 9, 2010 Share Posted July 9, 2010 You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them. It is not that simple. All calories are created equal. If I am maintaining my weight on 2400 calories a day and consuming say 100g of fiber, and I restrict calories to 2100 calories a day by eliminating the thing with the fiber and replacing it with something that has a lower calorie count, but no fiber, I am now gaining 100 calories a day, whereas before I was maintaining my weight. There has to be much more thought put into what you eat and what those calories represent. I just picked up Jillian Michael's Making the Cut a couple of days ago after hearing good things from another non-meat eating friend. My friend however is still trying to figure out how to adjust Jillian's recommended diet plan as it is not vegan-friendly. I wouldn't recommend listening to anything Jillian Michael says. Almost every personal trainer I have talked with thinks she is a joke and a huge sell out. No professional PT would ever do the things to an obese individual that she does on her show. And, she knows nothing about nutrition. If she did know something about nutrition, she wouldn't have to make a 300 pound woman run 5 miles to lose weight. I am working on getting cut right now. I am doing P90X and some long slow distance exercises. I track my calories on fitday.com and restrict them from 500 to 1000 calories a day. I upped my protein intake with pea and rice protein and occasionally seitan and tofu to help maintain body mass. I am taking in anywhere from 20%-40% protein daily and 60 - 120 grams of fiber. It is slowly working for me, but considering I have had this fat since I was a baby, I expect it to be difficult. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted July 9, 2010 Share Posted July 9, 2010 You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them. I would like more details. To eat lots of protein and veggies, does it mean I can eat pork ribs, 10 cans of tuna per day, and lots of romaine lettuce with chocolate dazed donuts ? Also, if I am someone who is terribly skinny and I want to gain mass, I need to restrict calories ?Pork ribs are mostly fat, not protein. Romaine lettuce is good for you. Donuts are not protein or veggies. And she isn't looking to gain mass, she is looking to lose weight. You simply need to restrict calories, get lots of protein and veggies, and exercise. Those are the three things. Stick with it and you will get results! And feel free to ask for more details if you need them. It is not that simple. All calories are created equal. If I am maintaining my weight on 2400 calories a day and consuming say 100g of fiber, and I restrict calories to 2100 calories a day by eliminating the thing with the fiber and replacing it with something that has a lower calorie count, but no fiber, I am now gaining 100 calories a day, whereas before I was maintaining my weight. There has to be much more thought put into what you eat and what those calories represent. I think you are proving my point? I told her to eat veggies and protein, and eat under her maintenance calories. How does there need to be more detail than that? Link to comment Share on other sites More sharing options...
Ducati Posted July 9, 2010 Share Posted July 9, 2010 I think you are proving my point? I told her to eat veggies and protein, and eat under her maintenance calories. How does there need to be more detail than that? Look at the math I presented. You can eat less than your maintenance calories and gain weight if you eat the right foods to maintain your weight, and the wrong foods to restrict your calories. For example, replacing lentils with avocados (a vegetable which is 75% fat). And according to fitday, pork ribs are mostly protein. About 2/3's protein and 1/3 fat. Link to comment Share on other sites More sharing options...
KRW Posted July 9, 2010 Share Posted July 9, 2010 Thank you everyone for your input and advice. Link to comment Share on other sites More sharing options...
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