Most People look at me with skepticism when I tell them I have been eating vegetarian for the past few months. Some wonder how I can maintain my size and strength with a diet completely void of meat. While I haven’t been completely strict, we all have our slip-ups, I have been diligent about having a plant-based diet that supports my strength and conditioning routine while limiting sugar and processed foods.
The second question I receive is how I am able to get enough protein. This article is an attempt to explain how I get adequate protein from a plant-based diet. The following sample is a look into a day of eating for coach Don. Generally, I try to omit Dairy from the diet so if you expect to find a menu laden with cheesy goodness keep looking. Every day I aim to eat at least 1 gram of protein per pound of body weight, and for me, that means trying to squeeze in 200 grams each day of plant-based protein. No easy feat.
Finally, despite what most people choose to believe about vegetarians my diet is not soy based. While tofu and other soy products are excellent sources of protein they are not your only option. There are many other vegetarian sources of protein. So, don’t feel hemmed in by tofu and beans. The Herbavoire’s world is more diverse than that. And if you want to find out more about vegetarian meal plans or just have nutrition questions in general. Book a Nutrition Intro at crossfitcypher.com/nut
A Day of Eating with Coach Don
Breakfast 5:30 AM
Overnight Oatmeal
100% Whole Rolled Oats 9g
1oz protein powder 8g
1 tbsp Chia seeds 3g
2 Tbsp Ground Flaxseed 3g
1 cup of Pea protein Vanilla milk 8g
1 oz Walnuts 4g
8 oz water*
*Green Tea Apple Cide vinegar Tummy Tonic
AM Snack 8:30
2 Hard-boiled eggs 12g
4tbsp Hummus 5g
8 oz water
Lunch 11:30 AM
1 cup sauteed tempeh and mushrooms 33g
1 cup quinoa 8g
1 cup of steamed broccoli 3g
8 oz water
PM Snack 3:00 PM
RX Bar 12g
8 oz water
4:30 PM
Pre-workout 6g
Creatine 5g
8 oz water
Postworkout recovery 6:00 PM
1 scoop of Naked Whey Protein Powder 25g
8 oz Chocolate Ripple Pea Milk 8g
8 oz water
Dinner 8:00 PM
Amy’s Quarter pounder veggie burger 19g
Ezekial Sprouted Grain Hamburger Bun 9g
topped with Avocado and fresh veggies
1 cup Roasted Sweet potatoes and Brussel sprouts 6g
8 oz water
Late night snack 10:00 PM
Casein Shake with Almond milk 25g
8 oz water
Bedtime 10:30 PM
To Your Continued Success,
Coach Don
