VEGETARIAN
BODYBUILDING
CHRIS WILLITTS
Vegetarianbodybuilding.com
LOSE WEIGHT WITH HIGH-PROTEIN
VEGETARIAN BREAKFAST FOODS
Get up and Eat a High-Protein
Breakfast!
HIGH-PROTEIN BREAKFAST
FOODS
Research suggests 30+ grams of protein at breakfast will make
you less hungry throughout the day. This is because there are favorable changes in the hormones and brain signals that control appetite.
The problem is, many of us skip breakfast because of our busy
schedules. While others feel like it’s an easy meal to skip in effort to
cut down on total calories for the day.
Counterintuitively, skipping breakfast is strongly correlated with
weight gain.
As a vegetarian bodybuilder, eating protein all day is a requisite
to build the physique we desire. However, eating 30 grams of protein
(give or take) is particularly important at breakfast.
A study conducted at the University of Missouri’s Department of
Nutrition and Exercise Physiology, found that overweight teens who
ate high-protein breakfast foods within 30 minutes of waking felt fuller
longer.
They were also less hungry throughout the day compared to
when they ate a low-protein breakfast or skipped the morning meal
altogether. Eating high-protein breakfast foods also seems to reduce
desire to snack among the participants.
There’s also overwhelming antidotal evidence that suggests a
protein-rich breakfast will help you lose weight, build muscle, and
leave you more energized.
12
Natural Muscle Magazine
May 2015
You will notice that some of the recipes below have less
than 30 grams of protein. Quick fix, just wash the meal
down with a protein shake to make up the difference.
Tofu, Quinoa, and Spinach
Scramble
Yield: 2 servings
Carbs: 27.5 | Fat: 14.5 | Protein: 21 | Calories: 317
14-ounce package firm tofu, drained and cut into cubes
1 tbsp coconut oil
6 cups fresh spinach, chopped
1 cup grape tomatoes, halved
1 cup cooked quinoa
1 lemon freshly squeezed
1/2 cup fresh basil, roughly chopped
1 tsp ground turmeric
flaky sea salt and freshly ground black pepper, to taste
1/8 tsp ground cayenne pepper, optional
Pumpkin Spice Pancakes
Yield: 4 servings
Carbs: 65.5 | Fat: 9.5 | Protein: 17 | Calories: 397
*serving is 2 pancakes (4 tbsp of batter = 1 pancake)
2 cup whole wheat flour
6 large organic egg
whites
½ cup canned organic
pumpkin
4 tsp baking soda
½ tsp sea salt
1 tsp cinnamon
1 tsp pumpkin pie spice
2 tbsp brown sugar
2 cups almond milk
1 tbsp coconut oil
2 tsp vanilla
coconut oil for coating
the pan