Advice needed from vegetarians/those who know about vegetarian meals

[cannondale.]

I decided to try (key word is try) to be vegetarian for a month, because I told my dad I'd do it with him. He needs to cut down on red-meat intake along with a bunch of other types of intake, because of heart problems.

But the problem for me is, never really tried this before, and I have no clue what I'm doing. I don't want to completely destroy my diet, and have some nutrients that I'll be lacking because I can't eat meat. I just started working out seriously, and I don't want this to set me back in some way, in getting me to where I want my body to look and feel.

I'm not going completely vegan or anything, just basic vegetarian, so I can still eat eggs, drink milk, just no actual meat or seafood.

So, I was wondering if people on here who are vegetarian or just know a lot about it, can give me some advice. Anythink from what types of foods to buy at grocery stores, what places to eat at, what nutrients I need to focus on eating because I won't be getting them from meat anymore, and anything else that you can think of that a new vegetarian needs to be aware of.

Only said I'd do it for a month, which didn't seem so long at the time, but now I'm just hoping I make it that long.

[flaabz]

a complete vegetarian meal will always consist of grains (rice, bugar, etc...), a legume (beans, lentils, etc...), and nuts (cashews, almonds, etc..), eaten along with your favorite assortment of veggies (kale, eggplant, etc..).

grain+legume=protein
nuts=fat
veggies=vegetarianism

first time vegetarians will always find it hard to keep it as a daily diet and lifestyle.

[cannondale.]

Thanks for the tips. I have a general understanding that I'll be lacking in protein, because I won't be eating meat anymore? Is that right?

What's the main source of protein for vegetarians? And are there any vitamins/other nutrients I'll be missing by not eating eat?

[Hockey2005]

My sister is a vegetarian and she's in the same boat as you are; no red meat but other meat eggs, milk, ect. is OK.

Here are some of the foods she eats.
-Boca burgers
-Fake meat
-soy nuggets
-soy protein shakes
-egg beaters
-basically a lot of soy
then you got your carbs
-potatoes
-oatmeal
-almonds
-beans
-grains
-ect.

That's all I can think of right now. Then you got your fats, flax, EFA's, olive oil's.

[flaabz]

for other protein there are:

eggs
milk
yogurt
ricotta
cheeses
tofu
tempeh

[cannondale.]

Originally Posted by Hockey2005

My sister is a vegetarian and she's in the same boat as you are; no red meat but other meat eggs, milk, ect. is OK.

Here are some of the foods she eats.
-Boca burgers
-Fake meat
-soy nuggets
-soy protein shakes
-egg beaters
-basically a lot of soy
then you got your carbs
-potatoes
-oatmeal
-almonds
-beans
-grains
-ect.

That's all I can think of right now. Then you got your fats, flax, EFA's, olive oil's.

Nice list, thanks. But I'll probably pass on the fake meat/soy meats. I tried some before, and it just left a funny aftertaste in my mouth. Unless I just had a bad one or something, maybe I'll give it one more shot but if it tastes bad again, I'll probably have to pass on the fake meat.

Do you know of what types of fake meat, or places your sister shops/eats?

[Mr.Runner]

Actually, I don't think you'll be protein deficient. Most people get more than they need (especially around here...).

I'd tell you to supplement vitamin b12, but since you're only trying it for a month, that's not a problem.

But make sure you're taking in omega-3 fats from flax seeds/pumpkin seeds. Actually, you can probably easily find an "omega-3" cereal mix at a supermarket.

[cannondale.]

Originally Posted by Mr.Runner

Actually, I don't think you'll be protein deficient. Most people get more than they need (especially around here...).

I'd tell you to supplement vitamin b12, but since you're only trying it for a month, that's not a problem.

But make sure you're taking in omega-3 fats from flax seeds/pumpkin seeds. Actually, you can probably easily find an "omega-3" cereal mix at a supermarket.

Vitamin b12, that's what it was. I remember that it was some type of vitamin that I would be lacking by not eating meat, just didn't remember which one. Thanks.

Omega 3, is that the same type of stuff you get from fish, or something else? Are you vegetarian, you seem to know what you're talking about.

[justfyi]

Originally Posted by cannondale.

Thanks for the tips. I have a general understanding that I'll be lacking in protein, because I won't be eating meat anymore? Is that right?

What's the main source of protein for vegetarians? And are there any vitamins/other nutrients I'll be missing by not eating eat?

If your going to be lacto-ovo, then your main source will milk and eggs in addition to the grains, nuts, and seeds. I would not worrry about protein, but what I would worry about is the vitamins and minerals that are abundant in animal protein like iron and vitamin b12, and b3. You could easily supplement to make up for it, or you could use nutritional yeast, which IMO tastes really good (kind of nutty/cheese flavor).

[Hockey2005]

Originally Posted by cannondale.

Nice list, thanks. But I'll probably pass on the fake meat/soy meats. I tried some before, and it just left a funny aftertaste in my mouth. Unless I just had a bad one or something, maybe I'll give it one more shot but if it tastes bad again, I'll probably have to pass on the fake meat.

Do you know of what types of fake meat, or places your sister shops/eats?

I don't know where you live, but there is a store called Whole Foods close to me and they have everything. Or if there is a Zerbo's Health food store close to you they have TONS of vegan foods there. I'm pretty sure they specialize in carrying whole/vegan foods. I don't know what kind of fake meat she eats, but for thanksgiving she had a tofurkey so I would call that fake lol.

[cannondale.]

Originally Posted by Hockey2005

I don't know where you live, but there is a store called Whole Foods close to me and they have everything. Or if there is a Zerbo's Health food store close to you they have TONS of vegan foods there. I'm pretty sure they specialize in carrying whole/vegan foods. I don't know what kind of fake meat she eats, but for thanksgiving she had a tofurkey so I would call that fake lol.

I live in Colorado, originally from California. Yes we have Whole Foods here, don't generally shop there because prices are a bit higher than most places, but I could try it out for a month.

Thanks.

[cannondale.]

Originally Posted by justfyi

If your going to be lacto-ovo, then your main source will milk and eggs in addition to the grains, nuts, and seeds. I would not worrry about protein, but what I would worry about is the vitamins and minerals that are abundant in animal protein like iron and vitamin b12, and b3. You could easily supplement to make up for it, or you could use nutritional yeast, which IMO tastes really good (kind of nutty/cheese flavor).

Thanks for the tips.

Are you vegetarian at the moment? And do you know of any good places to eat at?

[Mr.Runner]

Originally Posted by cannondale.

Vitamin b12, that's what it was. I remember that it was some type of vitamin that I would be lacking by not eating meat, just didn't remember which one. Thanks.

Omega 3, is that the same type of stuff you get from fish, or something else? Are you vegetarian, you seem to know what you're talking about.

Yep, vegetarian . Omega-3 is why fish is known as "brain food". It's become kind of a fad (albeit a good one) for manufactures to make food with omega-3 added to it.

And if you've eaten meat most of your life, vitamin b12 deficiency can actually take years to develop. There's no harm in supplementing it, but I don't think you should worry about it.

As for places to eat? I know in NYC vegan/vegetarism is getting much more popular, there's restaurants all over manhattan. Aside from that, I dunno.

[SpinFan]

As far as fake meats go, vegetarian pepperoni is great (I like the Yves brand) and there are some great vegetarian chicken patties and vegetarian meatballs out there.

Also great is TVP -- it's incredibly cheap and you can add it to almost any recipe.

Seitan, which is a protein made from gluten is yummy too.

[cannondale.]

Originally Posted by SpinFan

As far as fake meats go, vegetarian pepperoni is great (I like the Yves brand) and there are some great vegetarian chicken patties and vegetarian meatballs out there.

Also great is TVP -- it's incredibly cheap and you can add it to almost any recipe.

Seitan, which is a protein made from gluten is yummy too.

Thanks for the tips. I'll give them a try.

And I see you're into spinning too.

[Fallen_Horse]

Originally Posted by cannondale.

Thanks for the tips.

Are you vegetarian at the moment? And do you know of any good places to eat at?

As others have said, get your B12, get omega-3 (which everyone should be doing anyway).

Are you in Denver? Watercourse isn't cheap, but it's a great veggie friendly place. Otherwise all the usual places work. Veggie fajitas or burritos at mexican places, veggie and tofu dishes at asian places, etc.

[SpinFan]

Originally Posted by cannondale.

Thanks for the tips. I'll give them a try.

And I see you're into spinning too.

No prob I am into spinning. I teach, but I am trying to cut down on cardio, so only going to my class for the most part, i miss it

[BullGod]

Originally Posted by cannondale.

I live in Colorado, originally from California. Yes we have Whole Foods here, don't generally shop there because prices are a bit higher than most places, but I could try it out for a month.

Thanks.

You probably have vitaimin cottage in CO...not the great selection as whole foods but prices are way better...As for B12 previous posts are correct that it takes years to become deficiant...you can add sea veggies to take care of that....Dulse is one example and is amazing in salads....If you get a wide variety of fruits and veggies (including lots of dark leafy greens)...you will be fine as far as nutrients go...look at the nutrient profiles.....If you want more protein, you can make some awesome smoothies with rice protein..( I can give you some great smoothie recipes)......I also use a product called Ultimate Meal...

[cannondale.]

Originally Posted by Fallen_Horse

As others have said, get your B12, get omega-3 (which everyone should be doing anyway).

Are you in Denver? Watercourse isn't cheap, but it's a great veggie friendly place. Otherwise all the usual places work. Veggie fajitas or burritos at mexican places, veggie and tofu dishes at asian places, etc.

I'm in Littleton about 20 minutes away from Denver, and about 30 minutes away from Golden depending on how you drive. Thanks for the tips, I was thinking about tofu possibly, but not that great at cooking yet and I don't know what I would do with it. Fry it?

[thedestro]

If your doctor told your dad that he needs to go vegetarian because of heart problems, then you need to get him a new doctor.

[cannondale.]

Originally Posted by thedestro

If your doctor told your dad that he needs to go vegetarian because of heart problems, then you need to get him a new doctor.

Doctors didn't tell him to go vegetarian, or anything (and if they did, why get a new doctor, high meat consumption does lead to an increase in chances for heart disease especially for older people). He just has had heart problems, and rising cholesterol levels, so he made a personal choice to start cutting down on meat and giving it up for a while. I told him I'd do it for a month, just to support him and make sure he has someone else to do it with.

[martina92685]

The only big difference between a vegetarian diet and a meat eaters diet is that a vegetarian's diet tends to be higher in carbs becasue the high protein sources for vegetarians are starchy (beans).

I loooove beans, and I always have. I can tear up a bowl of beans and rice in no time. Yum yum.

Eggs add calories, protein, and healthy fat to your diet, and you need to eat your leafy greens as usual.

I don't quite know what else to say...I don't think going veg is such a big deal. It's going to require some research, but you can do it rather easily.

[cannondale.]

Had my first vegetarian meal, some salad with olive oil dressing, rice, beans, and some fruit.

I was wondering also about how many eggs is considered too much? Like 1 per day is ok, what number is too high?

[martina92685]

Originally Posted by cannondale.

Had my first vegetarian meal, some salad with olive oil dressing, rice, beans, and some fruit.

I was wondering also about how many eggs is considered too much? Like 1 per day is ok, what number is too high?

as many that fit in your macros.

Eggs aren't bad when you eat meat, and they aren't bad when you don't.

[always_eating]

You can try to make salads with avocado, sesame & pumpkin seeds it is a high protein meal with lots of good fats. I am not a vegetarian but I do eat those

[dude57]

Bodybuilding.com has started bodygroups.
Join this great new group for people that want to be veggie and fit!

http://groups.bodybuilding.com/veggies_united

We can support each other along the way with recipes, veg supplements, resources, and more.

[Red9]

Originally Posted by dude57

Bodybuilding.com has started bodygroups.
Join this great new group for people that want to be veggie and fit!

http://groups.bodybuilding.com/veggies_united

We can support each other along the way with recipes, veg supplements, resources, and more.

**** dude, we get it! No need to post this in like 15 threads.