Nutrition Diet Plan...?

I'm a vegetarian, I am getting back into weight lifting and fitness to lose weight and get in shape again.

Is this diet well rounded, providing me enough different sources of protein? I cant stand beans or legumes so dont suggest them lol

I did this diet based on calorie intake and expenditure and cleanliness (sugar, preservatives, etc)


Oatmeal
Protein Powder
Stevia

Strawberries
Almonds
Cucumber

Cottage Cheese
Grapes

Cottage Cheese
Strawberries

Salad

Protein Powder
Water

Brown rice
Broccoli

Egg Whites
Peppers

When I break it down:
I'm getting 7+ servings of fruit and vegetables, of all colors, yellow, purple, green, red
I'm getting 6 servings of protein sources plus protein in oatmeal and broccoli, 2 milk servings, and 2 grain servings

i have to overthink it LOL
im not losing just to look average good, i want to compete in fitness so i have to do a little more than average lol...but i dont want to do it the way alot of them do and take diuretics and cut out all carbs, ill be more patient haha

As a vegetarian it is a bit more difficult to ensure you get all the proper nutrients in your diet. And since you don't like beans or legumes, that poses an even more difficult task.

Here are all the protein sources available for vegetarians: Beans/lentils/soybeans (which of course would not be an option for you), cottage cheese, egg substitutes, egg whites, garden burgers, hemp protein (organic hemp seed is a gluten free, highly digestible, whole food protein powder), hummus, nonfat cheese, nonfat yogurt, seitan (Prepared seitan can be found in the refrigerated section of most health food stores) , soy burgers, soy cheese, soy yogurt, tempeh (a soybean cake made by fermenting cooked soybeans, which are formed into a firm, dense, chewy cake with a yeasty, nutty flavor) and tofu.

Here is a good portion approach to follow: 5 servings of protein, 2 dairy, 1 fruit, 2 vegetables, 1 fat, 1 carb. If you find yourself not having enough energy then just add a carb serving. You should also make sure you drink at least 6 to 8 12oz glasses of water each day.

The following is what I usually eat every day:

breakfast: 5 egg whites, 1/2 cup oatmeal, 1 banana
snack: protein powder, 8 oz skim milk, flaxseed oil
lunch: chicken lettuce wraps (3 oz chicken breast, 2 cups lettuce)
snack: protein powder w/water, fat free yogurt
dinner: 2 oz tuna, 1 cup broccoli
snack (if still hungry): frozen fruit bar

Because you want to get into shape for fitness competition reasons and not just for health reasons, it seems you may need to seek the knowledge of a professional dietician or nutritionist. So much of building muscle is based on protein intake and you seem to be very picky about the particular foods you consume. I have the knowledge of what it takes to prep your body for fitness competition purposes since I am a fitness competitor but I lack the knowledge for someone who is a vegetarian and does not want to consume the typical protein options available to vegetarians. I wish you the best of luck and I hope you reach your fitness competition goals. The world of fitness/figure competitions is extremely self satisfying and rewarding.

yes it is good, just stop thinking about your food so much, you know its mind over matter, just eat healthy and don't worry about servings, just dont pig out or binge it.. so please, stop over thinking it! just eat an appropriate amount of good food that god has placed on this earth!

Don't forget about a good strong "liquid" vitamin / mineral supplement like VEMMA. Has 1000 IU of vit. D3, very important. Will keep immune system up with antioxidants, important on a diet. Go to www.TrySomeVemma.com Good luck !

fine
more tips
http://knowvegetarian.blogspot.com/2008/...

excellent plan! also take flaxseed oil for omega 3

Sounds good. But if you want to really be sure that what you're eating is enough... you can go see a dietician.