In this modern era, In this modern era, high protein and low carb vegetarian foods are very essential for everyone to be perfect He wants a perfect lifestyle, perfect food, perfect mind, and of course perfect body. Someone putting their efforts into weight gaining while some others want to be slim and smart. This is totally depending on the daily food which we intake three times a day. Each food contains different other nutrients. But Normally food contains three macronutrients (i,e. Carbs, Proteins, Fats). Now food that is high in protein and low in carbs can maintain your body fat either in weight loss and bodybuilding. It can also provide calories to your body, which is works as fuel to your body.
Here I’ll talk about bodybuilding, not for weight loss.
Carb means carbohydrates. Carbohydrates found in a wide variety of healthy and unhealthy food. Carbohydrates are vast in three categories such as sugar, starch, and fiber.
Food that contains a high quantity of sucrose, glucose, and fructose.
Sugary items are Sweeteners(i.e candies, cakes, donuts, sweets, and jams) and beverages (I,e. cold drinks, soda, squash, energy drinks, and canned juices).
Starch is just another form of carbohydrates. This kind of food also contains an average amount of sugar. Sugar and sugary items are all linked with one another. (i.e bread. Rice, Cereals, potatoes, pasta)
Fiber is the part of plant-based foods (Oats, barley, beans, pulses, wheat, grains vegetables, and fruits.) that the body can’t break down.
Basically, Proteins used to build muscle mass. We can get a high amount of protein from animal food (As like Meat, Fish). Meats are a rich source of protein. It is measured or identify the quantity of amino acid. Different foods have different varieties of amino acids.
As shown by its name fat is the energy which is stored in hormones. Food items either contain less fat or high fat it can never ever be useful for the body. Because it can cause of weight gain problem. With excessive use of fat contains food, You can look fatter in short term.
There are also two categories in fats.
Also in terms of fat, saturated fats are also not good for health. But as compared to polyunsaturated fats, it has some beneficial properties.
As like a stick of butter.
(As like vegetable oil) These are the polyunsaturated fats which are not good fat, when you intake the unsaturated fat they can weaken the membrane and its near area cells.
They also push your omega-6 toward your omega-3, which makes changes on its balance, so that the result can because of skin inflammation. (i,e. skin allergy, skin burning, or etching).
I think you’d be a little bit familiar with the terms proteins, carbs, and fats. Now we’ll talk about the food that contains high protein and low carbs. And which food a vegetarian bodybuilder can intake to build the muscles and get a high amount of protein.
You also want to know:
What kind of high protein and low carbs food bodybuilders usually take?
What vegetarian food is high in protein and low in carbs
What do vegetarian bodybuilders eat for protein?
How does a vegetarian bodybuilder get enough protein?
List of high carb food you should be avoided.
Q: What kind of high protein and low carbs food bodybuilders usually take?
Usually, bodybuilders eat food for getting high proteins are
Meat: Beef, Mutton, Fish, Fatty fish, and Lean beef.
Dairy: Milk, Eggs, Yogurt, Butter, Cheese,
Vegetables: Broccoli, Cucumber, Spinach, Cauliflower, Quinoa,
Fruits: Banana, Strawberry, Blackberry, Berries, watermelon, Avocado
Legumes: Beans and peas, Chickpeas, mung beans kidney beans
Bodybuilders intake a huge amount of meat such as Mutton, Beef, Lean beef for getting high proteins and other nutrients. They use high protein and low carbs foods and some supplements for maintaining their body.
Here a question arises can a bodybuilders take a high amount of high protein and low carbs vegs food to build the muscles of his body?
So, the answer is yes, a bodybuilder uses high protein and low carbs vegetarian food to build the muscles and gaining weight.
But the food which uses for losing weight is different from the food which is taken by bodybuilders for weight gain or for building muscles.
Q: What do vegetarian bodybuilders eat for protein?
Here is the list of vegetarian food holding high protein and low carb for bodybuilders.
- Fruits: Strawberry, Barrie, Watermelon, Avocado, Peaches, Honeydew, Olives
- Vegetables: Cucumber, iceberg, celery, white mushrooms, spinach, Broccoli, Bell pepper, Cauliflower, Tomatoes.
- Nuts and seeds: Almonds, Pecans, Macadamia nuts, Peanuts.
- Soy: Tofu, Tempeh,
- Healthy fats: Coconut oil, Olive oil, Paneer, Butter
- Legumes: Beans, Peas, Chickpeas, Kidney beans, Mung beans
Q: How does a vegetarian bodybuilder get enough protein?
Usually, bodybuilders intake meat, lean meat for getting high protein. But it is a little bit difficult for vegetarian bodybuilders to buildup the muscles by using vegan food. For that purpose, I’m going to make a 7-days meal plan for bodybuilding. By following this plan a bodybuilder gets enough protein.
Breakfast Overnight oats
Lunch Vegetable salad
Dinner Roasted nuts+ whole milk
Note: you can make overnight oats for a different taste in 7 different ways. For lunch, you can fry your vegetables or you can roast all the vegetables for making them tastier.
Breakfast Boiled chickpeas
Lunch Fruits salad
Dinner Tofu or tempeh stir fry
Note: you can add some spice to boiled chickpeas to make them tastier. For dinner, you can choose 100g of tofu or tempeh stir fry.
Breakfast Whole protein milk+banana
Lunch Roasted Chickpeas and vegetable salad
Dinner 30g of almonds
Notes: You just have to use 2 bananas on avg. The weight of each banana is 50g. For lunch, you can make mixed vegetables and chickpeas salad you can choose according to taste either you can roast it or you can fry. For dinner, you can use any other nuts instead of almonds. But I preferred almonds.
Breakfast Full-fat yogurt + Fruit
Lunch Fruits salad
Dinner Stir fry tempeh
Note: You can choose any kind of fruit. For lunch, you can make a fruit salad with vegetables and nuts and legumes. Similarly, you can make stir fry tempeh in coconut or olive oil.
Breakfast Fruits and a handful of nuts
Linch Vegetables and beans salad
Dinner Paneer with daily night meal
Note: You can use different any kind of fresh fruit and nuts. For lunch, you can choose vegetables and beans fried salad in olive oil. For dinner, you can add 30g paneer with your daily night meal.
Lunch A Handful of almonds
Dinner Boiled vegetables salad
Note: You have to take 2 bananas and one glass of milk for breakfast. And for dinner, you can make roasted vegetables salad or boiled vegetables salad.
Breakfast Yogurt with butter
Lunch Mixed nuts
Dinner Grilled mushrooms, with buttered vegetables
Note: You can make a mixed fruit salad for breakfast. For dinner, You can fry or boiled all the ingredients and make it a salad.
- You can use water instead of energy drinks. Because energy drinks hold more carbs and low in proteins than water.
- You can use black coffee and green with no sugar.
- You should have to use measured ingredients for your meal plan.
- You just have to take 100g of proteins in a day to stay healthy. Because 100-50g of protein is enough for vegan bodybuilders.
- This 7-day meal plan has high protein and low carbs according to your desire and not stuck in taste.
- You can also take high protein supplements along with the following meal plan.
Q: List of High carb food should be avoided:
Beverages: Cold drinks. Energy drinks, canned juices, and flavored juices.
Fast food: samosas, burger, pizzas, and shawarma
Chocolates: Anykind of chocolates
Sweetness: Cake, Donuts, sweets
Potatoes: Reg fries, packed chips, baked potato, and boil potato
Here is a 7-days meal plan with high protein and low carbs and also a list of high proteins and low carbs vegetarian food all for bodybuilders. These high protein and low carbs food for bodybuilder’s, If you want to lose your weight than you can also use different plan with high protein and low carbs.
For your better health, you should be aware of food’s facts. Which food is much useful for your body and which food is less useful for your body. By then this you can choose a better meal plan for your own.