(Original post by Antiaris)
Gonna give the rundown.
Probably the best advice would be to read the nutritional information of the things you buy. General guidance for muscle growth is 1.8g-2.0g of protein per lbs body weight. Yes, difficult with being vegetarian. Aim for protein to be ~30% of your daily calories.
Next is complete proteins. Protein is made of multiple amino acids. To get the full benefit you need an even balance of all of the amino acids. The most perfect protein in normal diets in egg (breast milk otherwise but I hope you don't go that way), which works for you. Other vegetarian protein foods tend to be high in some amino acids, low in others.
- Bread and Beans
- Pasta and Beans
- Rice and Beans
- Portobello mushroom and cheese
- Try different TYPES of beans please! And chickpeas!
- Something else and beans, it's good :/
Once again I'd say you are going to need to aim at things like Quark (German low fat soft cheese), Greek Yogurt and Eggs. You will need to eat a boatload of other foods otherwise as these have very good protein.
Most veg aren't too good on the protein front sorry. Aubergine for example only has 1g of protein per 100g.
Bean load is me misspelling bean loaf.
Switch cereal for porridge, cereal tends to have too high a sugar count and porridge is a good low glycemic index.
High GI foods mainly after exercise, eat carbs on work out days. Don't go overboard on the cheese as it is still very high in the fat department (Fat doesn't make you fat though! Just high levels of palmitic acid aren't advisable for health![Except Quark])
For the pasta, if you have it, use some sort of high protein food in the sauce, in considerable amount. Work by the italian method. If it is the pasta that you are showing off, like the very best handmade, have it just with olive oil and butter. If it is the sauce you are showing off (which is what you should be aiming for to maximise protein) you have as little pasta as possible, but it is there to hold the sauce. Meat subbed bolognese, curried boiled eggs, etc.*
*Carbonara is a very clever sauce in this regard. Fry some portobello mushrooms, put to side. Begin pasta. Whisk a couple o' eggs with a tbsp of milk. When pasta is ready, drain, leaving a little water. Put heat on minimum flame. Put pasta back in, stir in eggs, the stir! Don't let the eggs scramble! Very low heat mind you. Throw in a little cheese, pecorino or parmesan so you don't need much. Carry on stirring until smooth, throw in mushrooms, serve!
I hope all goes well!