“As a vegetarian, what do I eat in a day and how do I get 20–30g protein in each meal?”
I’m a foodie. I love to eat but I also like to maintain a lean look throughout the year. So I’m constantly experimenting with meals that taste good and provide the nutrients my body needs; while also indulging in treats 😋
Look, meals are personal. They should include foods you love ♥️ I’ll share an example of what I eat but you should adjust it based on your taste preferences and lifestyle.
Here’s what I do:
- Make a list of my favorite foods.
- Group them into protein, carb and fat sources.
- I start with what protein I’m in the mood for. For example, greek yogurt or cottage cheese for as a snack. For lunch, usually it’s tofu or soya.
- I try to get at least 20g protein in each meal. 1g of protein has 4 calories, so 20*4 = 80 calories . If each meal is let’s say 300 calories, that means remaining calories (300–80 = 220 calories), can come from carbs or fat.
- Next I choose carbs/fat to go with my protein of choice. Fruits with cottage cheese, pita bread with falafel, or roti with tofu & vegetables. 1g of carbs has 4 calories, so I could have 220/4 = 55g carbs. 1g of fat has 9 calories, so I could have 220/9 = 24g fat. Or perhaps a mix of carbs and fat. It’s not a strict rule by any means. Sometimes I have 3 big meals of 600 calories each but mostly I I prefer having 5 meals of 300–350 calories each.
- I usually hit my protein goal by dinner. So my post dinner snack is usually a treat high in carbs/fat, such as ice cream 🍦
See, it’s all about finding a balance ⚖️ I try to eat a variety of healthy foods 80% of the time while allowing myself to indulge in foods the remaining 20%. That makes it sustainable in the long term.
Also quantifying nutrition is not for everyone. That’s okay. As long as you stick to general guidelines of eating fresh and nutritious foods 🥗, make smart choices and control portion size so you are eating until you are 80–90% full, that should work.
Hopefully this framework & examples help you come up with your own meal plan catered to your taste buds.
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Originally published at https://getstrongertogether.com on July 16, 2022.
