2000 Calorie Vegetarian Meal Plan

By Vince Delmonte

I know this is longer over due and the reason I have been late on delivering advice for all my vegetarian friends is because I’ve never been a vegetarian bodybuilder.

Recently I debated with a vegetarian bodybuilder who is a follower of probably the most well-known of all vegetarian bodybuilders, Bill Pearl, who followed a lacto-ovo vegetarian, which means he eats eggs and dairy products.

My friend swears that you don’t need to eat meat to have big muscles, have lots of energy or be healthy. I am not 100% sure if eating meat to get big is just a persistent and recurring myth. However I would definitely consider the theory that you can find anything you need in other foods than you can find in a piece of meat.

The only thing I can personally claim is that I do not feel as tight or muscular when I do not consume protein or consume lower amounts. And every time I have made my best muscular gains, I have been taking in over 300 grams of protein a day which would be considered high for me.

Today it is not my interest to debate, it’s just to provide some support on putting together a lacto-ovo diet and I’ll discuss some alternate food choices if you do not want to consume dairy or eggs.

Here is a 2000 calorie vegetarian meal plan:

Breakfast:

Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!

4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange
1/4 cup Onions
1 2/3 tsp Olive or coconut oil
Calories: 383

Snack:

Tofu Gumbo Creole

1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu
Calories:474

Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and some mustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

Lunch:

Dhal

1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil
Calories: 474

You’ll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you’ve got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

Dinner:

Broccoli Ginger-Tofu

2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu
Calories: 474

In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:

Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!

1/2 cup Cottage cheese, light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts
Calories:119

Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat

I trust you understand that this is just one generic day. Prioritize high quality fats and protein in each meal when making food substitutes. Here are some options:

Alternate Protein Source Options:

* Hemp seed nut and flour
* Tofu
* Beans (kidney, black, garbanzo, soy, adzuki)
* Legumes
* Soy protein powder
* Unsweetened soy drink

Good quality fat sources:

* Extra virgin olive oil
* Flax seed oil
* Hemp seed oil
* Avocado
* Non-roasted nuts and seeds

If you are a vegan then you may suffer from low calcium levels. Here are some of the best food choices to get in calcium rich foods without eating dairy:

* Almonds
* Beans
* Dark, leafy green vegetables (spinach, kale)
* Sesame seeds
* Sunflower seeds

If you are training intensely to build muscle you may suffer from low energy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat. Include these iron-rich foods:

* Fortified cereal
* Split pea soup
* Dried peas and beans (kidney, lima, lentils)
* Bran
* Soybean nuts
* Prune juice, raisins
* Peanut butter
* Apricots
* Green beans
* Walnuts, cashews, pecans, almonds

Feel free to post any specific vegetarian questions below and if you’re trying to go about being a vegan or vegetarian the right way then I would love to help and will do a few more articles in the future on this topic. Just tell me what you want to know.

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About the Author:

Vince DelMonte is the author of No Nonsense Muscle Building: Skinny Guy Secrets To Insane Muscle Gain found at MuscleGrowthTips.com.

He specializes in teaching skinny guys how to build muscle and gain weight quickly without drugs, supplements and training less than before. You can read my review of his product in my post here.

© 2006-2009, Vince DelMonte Fitness. All rights in all media reserved. You may reprint this article so long as the article and author bio are reprinted intake and all links are made live. This article may never be sold individually or as part of a package.