To cook up a complete protein source, as good as any chicken breast, all you have to do is eat the right foods together in one meal. You keep your size and so does your wallet. There are many different combinations of plant foods so you can choose which you prefer. To make a complete protein source, select one food from Group 1 then combine it with any food from one of the other groups. Only one food from the other groups needs to be chosen to make up a complete protein, but you can include more to make the dish tastier and get extra nutrients for a more balanced diet.

Group 1: Carbs
Breads: white, whole-wheat, rye
Breakfast cereals
Rice
Pasta
Noodles
Quinoa
Oats

Group 2: Legumes
Peas (yes, mushy peas do count)
Beans: black, kidney, pinto, baked beans
Chick peas
Soya beans
Peanuts
Alfalfa
Broad beans

Group 3: Vegetables
Potatoes and sweet potatoes
Carrots
Pumpkin
Butternut squash
Broccoli
Cauliflower
Onion
Lettuce
Pepper
Squash
Spinach
Cabbage
Turnip
Mushroom
Tomato
Celery

Group 4: Seeds and nuts
Walnuts
Cashew nuts
Macadamia nuts
Brazil nuts
Almond
Chestnut
Pecan nuts
Pine nuts
Pistachio nuts
Pumpkin seeds
Hemp seeds
Sunflower seeds
Sesame seeds

Pre-workout meals
Eat: 45-60 minutes before training

Group 1: 100g whole wheat pasta
Group 3: 100g blended broccoli sauce
Protein content: 15g
Equal to: 1 chicken breast
Why: “The pasta is a slow-digesting carb that provides energy for your entire workout while the broccoli is rich in B vitamins, which help release the energy from the pasta,” says Pinnock. “These two foods combine to serve up a solid helping of protein, calcium, vitamin C – all the vital ingredients for a good workout.

Group 1: 2 cups of oats
Group 4: Mixed seeds and nuts, blueberries
Protein content: 27g
Equal to: 3 lamb chops
Why: “The fibre in the oats will give you the energy to finish the toughest and longest of workouts,” says Pinnock. It’s also high in manganese, which will protect your cells from the free radical damage caused by exercise. The seeds and nuts are high in protein on their own but when combined with the oats they form a slow-digesting protein your muscles can use while you train.”

Group 1: 4 slices whole-wheat bread/toast
Group 2: Thick spreads of peanut butter
Protein content: 24g
Equal to: 1 whey protein shake
Why: “The bread is another slow-digesting carb that’ll dish up at least an hour’s worth of energy,” says Pinnock. “It also helps your body absorb the protein, iron, calcium and niacin from the peanuts so that you flush your muscles with the vital nutrients to perform at their peak.”

Post-workout meals
Eat directly after training

Group 1: 1 cup white rice
Group 2: 1 cup peas
Protein content: 12 grams
Equal to: 1 chicken breast
Why: “Exercise saps your muscles’ energy and the fast-digesting carbohydrates from the rice shuttle the energy to your muscles to help them refuel quickly,” says Pinnock. “When combined with the peas these form protein, while giving you a good helping of iron and vitamin C – both of which will accelerate your recovery from exercise.”

Group 1: Noodle stir fry
Group 3: sliced carrots, peppers, broccoli, mushroom
Protein content: 23 grams
Equal to: small salmon fillet
Why: “The noodles supply fast-acting carbs to replenish your energy,” says Pinnock. “When mixed with the veggies the dish provides you with protein coupled with a compendium of every nutrient vital to muscle building and recovery. Feel free to drizzle with olive oil to get added weight loss benefits of the omega-3s. ”

Group 1: 4 slices white bread
Group 2: 1 tin baked beans
Protein content: 20 grams
Equal to: 100g steak
Why: “This is the only time white bread should be eaten because it, like the rice, gets to your muscles quickly to refuel them, “says Pinnock. “The beans are rich in fibre to leave you feeling satisfied and when combined with the bread are choc full of protein to help your muscles rebuild.”

Share your opinion or recipe for vegetarian bodybuilding here !

This post has been edited by genuinehuman: Oct 1 2009, 11:38 PM

These sound really tasty. I've gotta try them out sometime.

How does 4 slices of white bread contain full of protein up to 20GM? (LAST recipe)

I presume the beans. maybe? I dunno.

4 slices of white bread only contain average 8-10gram of protein + 1 tin baked beans average 9-10gram protein = average 20gram protein

This post has been edited by genuinehuman: Oct 1 2009, 11:07 PM

sure or not.. what bread and baked beans ?

Bread infused with muscletech and weider

haha ..

yo! dont be so mean la =.=
i donno the white bread

But
High 5 multigrain- 2 slices= 6.5g protein
HEINZ Baked Beans -1 serving (210g)= 10.5g protein

so?

Milk is not doesn't consider as vegetarian food?

I bet mash potato + some sauce made up of milk can be quite a awesome meal too.

Please dun be so hard on me ...I am sure . You can go supermarket and see those white bread and baked beans nutritional information.


The answer is would be Yes and No . Some ppl think cow milk is vegetarian while other think is non-vegetarian . From my own opinion , milk can be consider as vegetarian food .It's depends on the vegetarian. strict vegetarians (vegans) don't consume any animal products. But lacto-ovo vegetarians consume milk and eggs. Milk is a cow byproduct. While it is technically not meat, most vegetarians avoid it because it comes from the animal.

This post has been edited by genuinehuman: Oct 2 2009, 02:06 PM

When you're mashing the potatoes, just add milk in. It will give the mash a smoother texture. And it tastes good too.

This post has been edited by -Dan: Oct 1 2009, 11:10 PM

i add milk powder XD

You may get the quantity of protein from your vegan combo but they are never equal the protein from animal source. I have tried that before, meat is still the best source of protein for bb.

because of the biological value from plant based protein are not high as comes from the animal right? but thats just means they need the consume a lot than carnivorous bodybuilder? lol


Chow

Not to mention the amount of carbs they are going to ingest.
They will end up fat bulk instead of muscle bulk.

A 20g protein serving of steak is any time better than a 20g protein serving of legumes/ nuts combo.

Speaking of protein, when you gonna get stock for your protein 4rings?

Should be ready in 2 weeks time. The powder is in the factory now awaiting to repack.
A customer orders 500 bottles to be packed into 300g. Got to do his order 1st.

4Rings, will you bring in whey protein isolates ?

Vegetarian diets are just not the best for the aspiring bodybuilder or strength athlete. That's something we all can agree on.

But before the vegetarians come jumping on me, I'm not saying it's impossible. It's just not the best choice. That's all. I like my meat.