Vegetarian??

[SovietzT1]

So first off, I am in no way shape or form a vegetarian but I have a buddy that is asking me what he should eat to build muscle. This, normally I can answer very easily and precisely but w/ him being a vegetarian, it makes it a lot harder because I am not experienced in that 'field' ufeelme?

So basicaly what I need is some extra input on what a vegetarian should eat to build muscle. Keep in mind that he needs to get about 150+ grams of protein from no meat whatsoever.
I already know about the nuts and everything but what else can you guys tell me.

If I could get an example for like a typical day (along w/ total calories and macros) that would be lovely.

Thanks in advance, I appreciate it. ♥

[Evandrus]

He can consume plenty of soy products, vegtables , fruits, nuts, dairy products if he accepts that, several differant types of grains and oils. He can eat plenty of incomplete protein sources and combine them to make a complete protein-amino acid profile. As long as he eats in a caloric surplus, eats the types of foods listed to provide his protein/fat requirments, then he will be able to efficiently put on weight!

[jeffreybungle]

low fat cottage cheese. Eggs. Beans, Broccoli, Spinach. Hemp, Tofu, quorn. other than that stick to whole foods, should b sweet

[Partyrocking]

milk, eggs, greek yogurt, cheese, whey/casein powder, hemp products, flax,

[SovietzT1]

Thanks for the input, everybody. Keep it coming.

[VeggieRoe]

Thanks for the input, everybody. Keep it coming.

Quinoa, kidney beans, soy milk, spinach and avocado are great forms of protein. If he decides to merge into pescetarianism he will have more options with higher amounts of protein.

26g of protein in tuna/salmon/halibut per 100g

Soybeans - 17g
nuts - 33g
tofu 7g.... etc

[bkp25]

i personally enjoy edamame, beans (black and soy), the occasional egg and occasional cheese and since i have no desire to compete or anything similar i find the amount of protein i consume from those sources alone to be adequate
depending on your friend's stance dairy, eggs and fish are great options (i am lactose so milk, cheese and whey are not good options for me)

[WonderPug]

I find it interesting that some folks will put forth great effort to ensure their diets are nutrient deficient.

[motiva8]

I find it interesting that some folks will put forth great effort to ensure their diets are nutrient deficient.

Care to further explain?

Bar zinc & potential iron problems being lower in vegetarian populations I don't really see how a varied vegetarian diet could be as bad as you are making it sound. Not everybody follows the diet for health reasons also as you well know.

@OP
My standard intake daily for protein (been vegetarian, still eat pretty much a 90-95% vegetarian diet) is 2 eggs, 3 servings of dairy (cottage cheese, cheddar cheese & milk to be specific, 60g lentil serving, handful of almonds for fats mainly & a whey shake. This will get you to 90-110g of protein depending on serving sizes in about 900 odd calories.
Typically then other foods easily bring me up to about 140g protein such as grains, beans & if it need be fish sources. TBH I often find my fats more lacking than protein. But that could just be the app i'm using not taking into account fats in certain foods.

But tell him to be prepeared to eat alot of the same foods almost daily, Dairy will pretty much constitute a large amount for his protein intake.