Any Vegetarian Food Plans?

Chandler_90

Chandler_90

Chandler_90

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Over the past 10 months I've managed to loose around 4 stones through diet management and training.

Whilst recently I have not been training as much, I now have a lot more time on my hands to dedicate to it so I am looking at getting back in shape.

My stats are:

Age: 33
Weight: ~14.6 Stone
Height: 5ft 10"

I've got excess fat which I would like to burn off, I am currently trying to do this by running/jogging/skipping on alternative mornings.

I am going to rejoin a gym and start Kickboxing and boxing sessions also.

However.. there is not a lot of advice, sensible advice, out there for a stable fat burning diet for a Vegetarian.. does anyone on here have any tips?

Currently due to nerves, personal issues, I am consuing around 800 cals per day as my appetite has perished.. however I figure with the right diet and focus I can drive myself through this period and come out better for it.

The one diet I have found I have listed below in a spoiler.. it is a good start I guess but it lists items such as "300g vegetable moussaka" but doesn't link to a recipe so it kind of makes it pointless..

Monday
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 2 plums.
Lunch: 1 toasted wholemeal bagel with low-fat soft cheese. Large salad with vinegar dressing. 200ml low-fat rice pudding.
Snack: 2 figs.
Dinner: 300g kidney bean casserole, served with 180g cooked brown rice. 100g quark cheese with 1tbsp honey and fresh blackberries.
Daily total: 1,732 calories, 315g carbs, 73g protein, 30g fat

Tuesday
Breakfast: 2 slices of rye bread with low-fat spread and peanut butter.
Snack: 1 banana.
Lunch: 300g vegetable moussaka.
Snack: 150g low-fat yoghurt with 150g seasonal berries and 1tbsp porridge oats.
Dinner: Low-fat macaroni cheese: cook 45g dry macaroni in 200ml skimmed milk. Drain and mix with 1tsp rapeseed oil, 30g low-fat cheese and parmesan to taste. Serve with steamed veg.
Daily total: 1,746 calories, 196g carbs, 73g protein, 81g fat

Wednesday
Breakfast: 6tbsp porridge oats in low-fat yoghurt with 1tbsp seeds and 1tbsp dried fruit.
Snack: 150-calorie cereal bar.
Lunch: Mix 100g quark cheese, 6 chopped cherry tomatoes and the juice of 1 lemon. Spread on 110g wholemeal baguette with herbs and black pepper.
Snack: 50g nuts and raisins.
Dinner: 140g cooked couscous in vegetable stock with 50g dried apricots. Serve with 80g feta cheese, chopped tomato, celery and grilled aubergine in 1tsp sesame seed oil.
Daily total: 1,973 calories, 245g carbs, 74g protein, 84g fat

Thursday
Breakfast: 2 baked potato waffles with 1 small can of reduced sugar and salt baked beans. 50g fresh orange juice.
Snack: 250ml shop-bought fruit smoothie.
Lunch: 300ml lentil soup. 1 wholemeal roll with low-fat spread and low-fat cream cheese.
Snack: 2 fig rolls. 1 cup of black tea.
Dinner: 2 Quorn sausages grilled and served with 'champ' (160g boiled new potatoes mashed with melted low-fat spread and fried onion), steamed vegetables and vegetable gravy.
Daily total: 1,650 calories, 214g carbs, 72g protein, 64g fat

Friday
Breakfast: 37g oat bran flakes with 120ml skimmed milk.
Snack: 2 rice cakes with peanut butter. 200ml skimmed milk.
Lunch: 180g bean salad, raw tomato and 200g vine leaves stuffed with rice.
Snack: 1 large pear.
Dinner: Vegetable tikka, 160g rice, 4tbsp chickpea dhal and raita (fat-free yoghurt with cucumber chunks).
Daily total: 2,000 calories, 235g carbs, 64g protein, 97g fat

Saturday
Breakfast: 3 Weetabix with 120ml skimmed milk and 1tbsp dried fruit.
Snack: 1 apple.
Lunch: Greek salad in 1 wholemeal pitta with low-fat hummus.
Snack: 35g plain popcorn.
Dinner: 120g Quorn and 200g mixed veg stir-fried in 10g rapeseed oil, with sweet chilli sauce to taste. 120g boiled egg noodles.
Daily total: 2,000 calories, 198g carbs, 102g protein, 94g fat

Sunday
Breakfast: 2 slices of wholemeal toast with almond butter.
Snack: 200g fruit salad.
Lunch: 100g falafel in 1 wholemeal tortilla wrap with reduced-calorie mayonnaise and chopped tomato.
Snack: 2 chocolate-covered marshmallows.
Dinner: 300g vegetable risotto,mixed with 100g cooked soya beans. 150g low-fat yoghurt with 200g fresh fruit salad.
Daily total: 1,784 calories, 235g carbs, 70g protein, 74g fat
 
Being vegetarian and losing fat is no different to not being vegetarian and losing fat.

You need to expend more calories than you consume.

800 cals is far too little so your body will be clinging onto fat/calories as much as it can.

Have you worked out your BMR and TDEE?

With less protein sources you may feel hungrier more quickly (fats and protein satiate appetite) - but at the same time are you choosing sensible carb sources which don't spike your insulin levels too much? How much fibre are you taking with your meals? These all affect hormonal responses - the larger the hormonal response the more profound an effect it'll have (typically negative unless you know what you're doing).

If you're trying to lose weight, keep steady insulin responses is far more beneficial.
 
At the minute my main sources of carbs are Rice (brown or wholegrain, microwaved) and Pasta.. wholemeal or white.

I am fine with consuming protein shakes to up my protein levels and Quorn seems to be a good source also.

I've never worked out either my BMR or TDEE.. how would I calculate these?

Normally I can burn around 300 - 400 cals on a treadmill if I go.. and I often do about 6 rounds of 3 minutes on boxing bags.
 
Chandler_90 said:
At the minute my main sources of carbs are Rice (brown or wholegrain, microwaved) and Pasta.. wholemeal or white.

I am fine with consuming protein shakes to up my protein levels and Quorn seems to be a good source also.

I've never worked out either my BMR or TDEE.. how would I calculate these?

Normally I can burn around 300 - 400 cals on a treadmill if I go.. and I often do about 6 rounds of 3 minutes on boxing bags.
Click to expand...

Steedie did a very informative post about it here:

http://forums.overclockers.co.uk/showthread.php?t=18299646
 
Haha yes!

I eat around 4000-5000 cals of fruit/veg a day. 80% carbs 10% protein 10% fat. Average around 1000g of sugar a day. Here's a photo after no exercise for 4 weeks, just sittin on my butt. Skinny as an Ethiopian and no calorie restriction, just stuffing my face everyday with mangos/melons/bananas/romaine lettuce.

Just stick to whole ripe raw organic fresh foods and you'll get amazing results. If you're on a budget a good backup plan is still whole foods but in the form of starch. Check out the starch solution by Dr. McDougall.

For training simple sugars help recovery. The antioxidants in fruit also speed it up. Keeps excess inflammation at bay so you weigh less than you would otherwise on equal cals and training.

Fats block blood flow. More fat in your diet, less blood flow. POWER and STAMINA is ALL about peak blood flow bro. Thats what viagra does and why I don't need to use viagra unlike my eldest brother or some of my paleo friends who do anabolics.

WGhyW2m.jpg
 
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Thanks I didn't take any drugs at all for Batman Begins! Creatine and a bit of protein powder to get swole in a couple months after the Machinist role.

Honestly, I did it only eating more food and hard work!

Why would I take stuff that makes me big lean and cut when my job is to get big lean and cut as possible for a role!?
 
I'd be interested in seeing you eat 4000-5000 calories.

I think you've got a medical condition like hypermetabolism or hyperthyroidism if you're eating that much and not doing a shed load of exercise. Do you run 10 miles a day at 10 minute miles every single day? Or do 90 minutes of non-stop swimming or skipping at high intensity?? That alone only burns around 1,000 calories or so, leaving you still HUGELY over your daily calorie intake.

For someone as tiny as you your BMR would be tiny, so you're stating you're eating 2-3x your BMR.

Just be honest stop the BS. Please.

Good for you that your are vegan and happy - that's great (I mean it), everyone should have the choice to do what they want. But please please stop the lies, disinformation and touting your agenda erroneously to everyone.
 
Nate Silvers said:
I eat around 4000-5000 cals of fruit/veg a day. 80% carbs 10% protein 10% fat. Average around 1000g of sugar a day. Here's a photo after no exercise for 4 weeks, just sittin on my butt. Skinny as an Ethiopian and no calorie restriction, just stuffing my face everyday with mangos/melons/bananas/romaine lettuce.
Click to expand...

Mmmmkay. Just being pedantic but 1000g sugar is 4000 calories on its own.

Cool diet bro...
 
YUS!!!! HE'S BACK!!11!!1111!!!

It's ok Nate, you may post complete balls but at least it's put a little chuckle into what has been a really crap few weeks.

You just keep on being you!
 
Why would I lie? I'm not selling anything, I have no pills, powders or juice to sell. I'm not even touting any agenda because you can still be fat and unhealthy as a vegan.

I'll show you what I eat and I'll even eat 2000 of those calories in one meal.

The photo just proves that sugar does not make you fat. People think it's unbelievable I can be so skinny but eat so much food but it's nothing special.

https://www.drmcdougall.com/misc/2013nl/jul/one.htm

I have no medical conditions, haven't seen a doctor for 22 years. The only movement I do is running. I run around 25-30 miles a week but I used to sit on my butt eating a ton of sugar either way it works.

People say starch makes you fat and then I see my friends making rice and pouring a ton of oil and salt into the pot. LOL. Starch alone doesn't make you fat, it's the fact all starch foods taste like cardboard because complex sugars are not sweet. So people have to turn something healthy into something unhealthy by adding sauces/condiments/oils to make it edible.

Thick heavy oily curries on rice, butter on bread, fatty/salty sauces on pasta, oils on potatoes.

I might seem like a liar because nobody is doing what I'm doing and it's hard to believe. Nobody is eating steamed rice and broccoli are they? They are adding crap to it. Nobody is eating pasta with plain chopped tomatoes on top, no salt, nothing. I don't see anyone eating baked potatoes straight up whole like they're apples.

How many people do you know who eats 2 heads of lettuce on their own?

If you wanna be healthy then you have two choices. The Starch Solution or 80/10/10. Starch or fruit. I do fruit because it tastes amazing but I go to starch if I can't get fruit.
 
Nate Silvers said:
I have no medical conditions, haven't seen a doctor for 22 years.
Click to expand...

Then how do you know? Just because you feel ok doesn't mean there isn't something going wrong and to eat 4000kcals of anything be that carbs/fat/protein while sitting on your arse and not gain weight points to something being seriously wrong considering how small you are, it would be slightly more believable if you were so fat you couldn't leave your house.
 
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