The BuiltLean nutrition program includes breakfast, lunch, dinner, and snack options for vegetarians (who eat eggs and/or dairy). The challenge with a vegetarian diet is getting enough protein to help repair your muscle tissue after a tough workout. If you are not able to eat Whey Protein powder/shakes, we recommend finding a plant-based supplement such as Sun Warrior protein, Vega Sport Performance protein, or PlantFusion. Otherwise, be sure to include a variety of complete plant-based proteins in your diet, such as quinoa, tofu, tempeh, chia seeds, hemp seeds, and rice & beans.
Here are some other tips:
1) Try to keep grains to 25% or less of total calories of each meal, unless after a workout
2) Legumes like tofu, edamame, lentils etc. have higher protein content
3) Drink water and if you want green tea. Opt out of drinking fruit juices and soda.
Vegetarians are often deficient in the following vitamins, so you should consider supplementation:
- Vitamin B-12
- Omega-3 Fatty Acids
- Vitamin D