Vegetarian muscle building

You are what you eat, and muscle is protein. So obviously the easy sources of protein are not readily available to you. You're probably going to have to resort to protein powders, shakes, etc. There are vegetarian options with these. But if your Vegan it can be very expensive. The 1 gram per pound of lean body mass is a good standard. But if you have 100lbs of lean muscle mass that's 100 grams of protein or 400 calories. It can be hard to get that much protein easily. Here is an online calculator that will estimate your lean body mass: http://www.healthstatus.com/calculate/lean-body-mass. Its not super accurate, but good enough.

I use Syntha-6 as my protein powder. Mainly because it tastes like cake batter, not sure if its vegetarian or not. I mix it into Greek yogurt (which is higher in protein than regular yogurt) with a little water as its too thick and eat it with Special-K protein cereal. My 340 calorie breakfast has 37g of protein (3/4 scoop syntha-6, 3/4 cup special-k, 3/4 carton greek yogurt).

Beans, soy products, cheese, yogurt, cottage cheese, many whole grain breads have a decent amount of protein.

Rice and lentils

But gain or cut depends on overall calories

ndig1990 wrote: »

Hiii! Does anyone have any meal advice or recipes for a vegetarian trying to shed fluff and build muscle?

I really like vegetarian eating. I am not myself vegetarian, however. Ironically in fact, i've noticed it seems vegetarians keep their diary private, and also they hardly eat any vegetables!!!!????!
If you really want your body to perform, then eat for performance: Do you have a food scale? Get one if you don't and weigh your food. Eat 1lb of non-starchy vegetables a day (that's 454 grams), it's not hard to do! Make sure you include leafy greens!! They are great in stir frys as well as smoothies! Parsley is my fav smoothie green. I have a large cooler in my kitchen and load it with locally-grown produce so my fridge isn't stuffed. Make a stir fry for breakfast and eat a couple of eggs......while breakfast is cooking, make a smoothie with protein powder and greens in it and drink that. For lunch, make a salad or steamed veggies, and include whatever protein you eat. Have another protein shake with greens. Do something similar for dinner.....basically, for every meal, think about what veggie you will make, then add in the other elements. Use nuts and nut butters as dips for veggies as snacks. Use nuts/seeds in smoothies and use nut flours/coconut flours as your baking bases. Focus on veggies, proteins and fats as your main calories, and very minimally use black beans or lentils as side dishes.