Do you know of a good vegetarian bulking meal plan?
I am looking for a quality vegetarian bulking meal plan that does not include protein shakes. I want to eat whole foods. I’m having a hard time finding a good one and could use some help.
Plant foods contain the very same eight amino acids as animal foods
do, only in differing amounts. As long as you are getting enough
calories from a healthy diet, plant foods can give you all the amino
acids you need, by themselves or in combination with one another.
Here is a list of foods that contain all of the essential amino acids,
meaning they complete proteins:
GRAINS – Brown rice, oats (cereals – oatmeal, granola, etc.) millet,
corn, barley, bulghur, wheat (including whole wheat bread, pastas,
cereals, flour, etc.)
LEGUMES – Green peas, lentils, chick peas, alfalfa sprouts, mung
beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy
beans and products made from them; e.g., tofu, textured vegetable
protein granules [Textured Soy Protein], tempeh, soy milks), peanuts,
etc.
GREENS – Broccoli, collards, spinach, etc.
NUTS AND SEEDS – Almonds, cashews, walnuts, filberts, pistachios,
pecans, macadamias and nut butters made from these. Sunflower seeds,
sesame seeds (including tahini butter made from ground sesame seeds),
pumpkin seeds, etc.
Combining protein rich foods does increases the protein absorption by
about 30%, and thus variety is always the best strategy in a vegan
diet.
Bellow are classic vegan high protein combinations. These protein rich
combinations are meant to replace meat and dairy products your diet.
Two ample helpings of any of the following combinations average 15 to
35 grams of high quality protein.
Corn Tacos with Pinto Beans
Oat Bran Muffins with Soymilk
Brown Rice with Green Peas and Tofu
Tempeh Burgers on Whole Wheat Bun
Whole Grain Bread with Peanut Butter and Jelly
Tofu Yogurt with Walnuts
Tofu Cutlets with Green Beans Almondine
Sunflower Pate & Sprouts on Pita
Meatless (textured soy protein) Loaf with Tahini Dressing
Noodles with Sesame Seeds
Oatmeal with Sunflower Seeds
Brown Rice with Almonds & Cashews
Avocado, Sprouts & Almond Butter on Whole Wheat Bread
Corn or Wheat Flakes w/ Chopped Almonds & Filberts
Chickpea Hummus (made w/Sesame Seed Butter) on Pita
Plant foods contain the very same eight amino acids as animal foods
do, only in differing amounts. As long as you are getting enough
calories from a healthy diet, plant foods can give you all the amino
acids you need, by themselves or in combination with one another.
Here is a list of foods that contain all of the essential amino acids,
meaning they complete proteins:
GRAINS – Brown rice, oats (cereals – oatmeal, granola, etc.) millet,
corn, barley, bulghur, wheat (including whole wheat bread, pastas,
cereals, flour, etc.)
LEGUMES – Green peas, lentils, chick peas, alfalfa sprouts, mung
beans, and beans of all kinds (kidney, lima, aduki, navy beans, soy
beans and products made from them; e.g., tofu, textured vegetable
protein granules [Textured Soy Protein], tempeh, soy milks), peanuts,
etc.
GREENS – Broccoli, collards, spinach, etc.
NUTS AND SEEDS – Almonds, cashews, walnuts, filberts, pistachios,
pecans, macadamias and nut butters made from these. Sunflower seeds,
sesame seeds (including tahini butter made from ground sesame seeds),
pumpkin seeds, etc.
Combining protein rich foods does increases the protein absorption by
about 30%, and thus variety is always the best strategy in a vegan
diet.
Bellow are classic vegan high protein combinations. These protein rich
combinations are meant to replace meat and dairy products your diet.
Two ample helpings of any of the following combinations average 15 to
35 grams of high quality protein.
Corn Tacos with Pinto Beans
Oat Bran Muffins with Soymilk
Brown Rice with Green Peas and Tofu
Tempeh Burgers on Whole Wheat Bun
Whole Grain Bread with Peanut Butter and Jelly
Tofu Yogurt with Walnuts
Tofu Cutlets with Green Beans Almondine
Sunflower Pate & Sprouts on Pita
Meatless (textured soy protein) Loaf with Tahini Dressing
Noodles with Sesame Seeds
Oatmeal with Sunflower Seeds
Brown Rice with Almonds & Cashews
Avocado, Sprouts & Almond Butter on Whole Wheat Bread
Corn or Wheat Flakes w/ Chopped Almonds & Filberts
Chickpea Hummus (made w/Sesame Seed Butter) on Pita
References :