2000 Calorie Vegetarian Meal Plan

By Vince Del Monte, WBFF Pro Fitness Model, Certified Fitness Trainer and Nutritionist and author of No Nonsense Muscle Building.

I know this is longer over due and the reason I have been late on delivering advice for all my vegetarian friends is because I’ve never been a vegetarian bodybuilder.

Recently I debated with a vegetarian bodybuilder who is a follower of probably the most well-know of vegetarian bodybuilders, Bill Pearl, who followed a lacto-ovo vegetarian, which means he eats eggs and dairy products.

My friend swears that you don’t need to eat meat to have big muscles, have lots of energy or be healthy.  I am not 100% sure if eating meat to get big is just a persistent and recurring myth.  However I would definitely consider the theory that you can find anything you need in other foods than you can find in a piece of meat.

The only thing I can personally claim is that I do not feel as tight or muscular when I do not consume protein or consume lower amounts.  And every time I have made my best muscular gains, I have been taking in over 300 grams of protein a day which would be considered high for me.

Today is not my interest to debate, it’s just to provide some support on putting together a lacto-ovo diet and I’ll discuss some alternate food choices if you do not want to consume dairy or eggs.

Here is a 2000 calorie vegetarian meal plan:

Breakfast:

4 Whole Eggs
3/4 cup Mushrooms
1/2 Pepper (bell or cubanelle)
1 Orange
1/4 cup Onions
1 2/3 tsp Olive or coconut oil

Calories: 383 Early Riser Vegetable Omelet
This tasty vegetable omelet gives you the energy to kick-start your day!
Snack:

1/2 cup Celery
2 cups Tomatoes
1 Pepper (bell or cubanelle)
1 cup Okra
1/3 cup Rice
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories:474
Tofu Gumbo Creole
Chop the tofu and vegetables into chunks. Boil the rice. Meanwhile, saute the tofu and vegetables, except the tomatoes, until done, seasoning with salt, pepper, garlic and rosemary. Add the tomatoes and some
mustard and Worcestershire sauce, now dump in the rice and bring to a simmer, then enjoy.

Lunch:

1/4 cup Lentils
10 Egg whites
1 Tomato
1/2 cup Onions
1 cup Carrots
2 cups Spinach
2 tsp Olive or monounsaturated oil

Calories: 474
Dhal – You’ll also need a garlic clove and a small piece of ginger (dried can be substituted). Chop the onions, garlic, and ginger and fry. Add chopped tomato, curry powder (according to how hot you like it), 1 tsp tumeric powder, and if you’ve got em, some cumin and coriander. Then add 1-2 cups water, lentils, carrots, egg and spinach, then simmer. Season with salt and pepper, and enjoy!

Dinner: Broccoli Ginger-Tofu
2 cups Broccoli
2 cups Snow peas
1/2 cup Onions
1/2 cup Grapes
2 tsp Olive or monounsaturated oil
12 oz Tofu

Calories: 474 Broccoli-Ginger Tofu Delight
In a pan heat oil and saute tofu. Add vegetables, ginger and water. Cook until done, then reduce heat for about 20 minutes. Serve grapes for dessert.

Snack:
1/2 cup Cottage cheese, light/low fat
1/4 cup Blueberries
1/8 Kiwi
1/8 cup Mandarin orange, canned
1 tbsp of mixed nuts

Calories:119                                                                                                                                                        Cottage Cheese, Berries, Kiwi and Nuts. Separately or together, a great combination!

Total = About 2000 calories at 40% Protein, 30% Carbs, 30% Fat

I trust you understand that this is just one generic day.  Prioritize high quality fats and protein in each meal when making food substitutes. Here are some options:

Alternate Protein Source Options:

  • Hemp seed nut and flour
  • Tofu
  • Beans (kidney, black, garbanzo, soy, adzuki)
  • Legumes
  • Soy protein powder
  • Unsweetened soy drink

Good quality fat sources:

  • Extra virgin olive oil
  • Flax seed oil
  • Hemp seed oil
  • Avocado
  • Non-roasted nuts and seeds

If you are a vegan then you may suffer from low calcium levels.  Here are some of the best food choices to get in calcium rich foods without eating dairy:

  • Almonds
  • Beans
  • Dark, leafy green vegetables (spinach, kale)
  • Sesame seeds
  • Sunflower seeds

If you are training intensely to build muscle you may suffer from low energy levels which would not be directly related to a vegetarian diet but because you may be missing out on iron-rich foods by not eating meat.  Include these iron-rich foods:

  • Fortified cereal
  • Split pea soup
  • Dried peas and beans (kidney, lima, lentils)
  • Bran
  • Soybean nuts
  • Prune juice, raisins
  • Peanut butter
  • Apricots
  • Green beans
  • Walnuts, cashews, pecans, almonds

Feel free to post any specific vegetarian questions below and if you’re trying to go about being a vegan or vegetarian the right way then I would love to help and will do a few more articles in the future on this topic.  Just tell me what you want to know.

And don’t forget to post your comments to win a FREE copy of my muscle building DVD!

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Comments

45 thoughts on “2000 Calorie Vegetarian Meal Plan

  1. I simply want to tell you that I am just very new to blogging and site-building and absolutely enjoyed you’re web-site. Likely I’m want to bookmark your site . You definitely come with excellent posts. Kudos for sharing your web-site.

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  2. Good on ya Vince! Appreciate the plan. I am a Vegaquariun so just smashing loads of tuna and eggs at the moment trying to bulk up a little. Am on the verge of buying your program though.

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  3. hey vince,

    thanks for the awesome meal plan you have provided. Its quite interesting facts you have showed with different vegetarian stuff as well. God I didnt know anything of such stuff. But yeah Im working on the plans you have given and hopefully will gain the benefits for a better body and health.

    Thanks,

    Jay

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  4. Vince, I saw that you added tofu and other soy products in your vegetarian meal plan. I learned from your colleage Mike Geary that soy can be very detrimental to your health unless it is fermented. I used to eat a lot of soy, but quit eating it when I learned this. I still eat fermented soy, which includes tempeh, natto, and miso.

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  5. Thank you so much Vince for this slew of information! I stopped eating meat about two months ago and I truly appreciate all this advice…and with no strings attached. You’re great!
    Thank you for all your help and support in trying to help me have a healthier body and mind.

    Blessings to you and yours,

    Mckayla

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  6. Pingback: Vegetarian Diabetes Meal Plan Diet

  7. Hi Vince,

    I just found your meal plan while googlin’ for vegetarian diets for building muscle. i have recently made the commitment to become vegetarian ( 5 mos) and eventually would like to be raw vegan. I am 35 yrs, 5’2″ and 115 lbs. and VERY fit. I do a lot of weight training, running and yoga. I am not a fitness competitor and have no desire to compete but get questioned if I do all the time. I would like to maintain my muscles and the tightness of my body so I am on a mission to prove to myself…and other nay sayers (as i used to be) that not consuming meat and egg protein will make you lose all your muscle and you can’t be muscular as a vegetarian. Where is the best resource to educate myself and get great recipes ? Also, what’s the big deal about the soy ? is it just the men that it is a concern for ?

    Thanks for your hard work to help :)

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  8. waw… big comments here
    I got nothing fancy to say but I’m pretty sure you don’t need meet to get big,
    a friend of mine is 20 years old, is a vegetarian, and is a powerlifter

    the guy deadlifts cars for training…
    He also doesnt take any supplements or anything,
    just good food and a lot of it

    Greatz from Belgium ^^

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  9. Hi Vince:

    I’ve heard of you in the past when I lived in the Vancouver, B.C. area. Six years ago, for family reasons, I moved to Malta. Great adjustment as I had been gone for forty years. Fortunately, I found a fitness centre close to my home. Like you, I have a background in Kinesiology. In my younger days Track and Field was my passion. Now, at 71 years young I enjoy visiting the gym six days a week working out on various machines, weights, taking spinning classes and other flexibility classes. Motivation isn’t a problem although I wish to buckle under and start hitting the pavement again. I feel I still have a marathon somewhere inside that needs to get out.

    I agree 100% with you over your anger about the ‘medications’ (I use that to include anything that corporations see $$$$$$). The anger and frustration by people like you is helping to open the eyes of the general public. I’m sure you’ve heard of, and most probaly read, Kevin Trudeau. He’s on quite a crusade against the FDA and their cohorts.

    The last doctor I had in B.C. was excellent. I had an accident, cracked some ribs. He wrote me a prescription for some pain killers BUT advised me to hold back for a couple of days and only get them if I felt I couldn’t stand the pain. I had to go back in a couple of weeks to refer me for some physio. He happened to be away and a lady locum asked me what I needed. I doubt if she even looked at my chart, gave me a prescription for different pain killers and a physio referral. I never bothered to tell her that I didn’t need the first ones, either.

    Just said all this to let you know that you are on the right track as far as your anger is concerned. Good nutrition, the right exercise regimen ( differs with individuals and aspirations) and some help with food supplements are the answers. Keep on educating.

    I can conclude that your 480 DVDs will sell in no time judging by all the responses about the price. You really received quite a range of prices. Just skimming through them I’m guessing that DVD is going back on the shelf. You did mention exact to the last cent so I’m taking all the round figure answers out of the running unless, of course, you were just teasing.

    All the best, Vince.

    John.

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  10. I’m feel sorry for vegans who believe that eating plants is morally better than eating plants. Do you not realize that when you cut a plant it screams? You just can’t hear it. They don’t bleed red blood, they bleed sap. Plants can be carnivorous, poisonous, thorny and very invasive, choking out their competition. I’m sure if they had to, they’d find a way to use human tissue, and not just human waste as a food source! So for me, there is no moral dilemma in choosing to eat either plant or animal.

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  11. HI vince , thanks for the meal plan , but can i REPLACE eggs , With something else…

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  12. Martin Braniff on March 27th, 2009 5:29 am

    HI Vince

    I just got your email about your Vegan meal plans.

    This is great news, I’m Vegan and have been lifting weights for a few years
    now .

    I have learn’t alot from you by following your workout routines online.
    They have helped me alot.

    I’m setting up my own website for Vegan Bodybuilders here in the UK.

    By being Vegan we are far more healthier and don’t upset the Animal kingdom!

    There is a great site for Vegan’s at Veganbodybuilding.com and they are based
    in the USA.

    I’ll look forward to more !

    Your’s in Health and Fitness.

    Martin Braniff. UK.

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  13. Martin Braniff on March 27th, 2009 5:29 am HI Vince

    I just got your email about your Vegan meal plans.

    This is great news, I’m Vegan and have been lifting weights for a few years
    now .

    I have learn’t alot from you by following your workout routines online.
    They have helped me alot.

    I’m setting up my own website for Vegan Bodybuilders here in the UK.

    By being Vegan we are far more healthier and don’t upset the Animal kingdom!

    There is a great site for Vegan’s at Veganbodybuilding.com and they are based
    in the USA.

    I’ll look forward to more !

    Your’s in Health and Fitness.

    Martin Braniff. UK.

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  14. This is for THOMAS…It is my dream to be a 65 year old like you and be able to workout till my last day. There is an experiment I am doing to myself,I come from a Heavily Diabetic family, so i lift Weights with the hope that I dont become a Diabetic.

    Cheers !!

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  15. HI Vince,

    I repeat YOU ARE THE BEST. I never expected you to come up so quickly with a VEGETARIAN meal plan, and I am glad I was one of the first to bring your attention to this , and happier to see that there are many more like me.

    Can you please come up with another plan with NO eggs please, its actually not a big deal for I can substitute with the other things you mentioned. By the way Daal (not DHAL) is my favourite.

    I take a lot of tofu, reading the above comments on Soy has raised my eyebrows, could you please research on this and Enlighten us..Thanks

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  16. I came by to say that the e-mail I got said it was a vegan plan yet it was vegetarian that included eggs and dairy. I also noticed that people have already called you on the difference.

    I also agree with the others about soy. I would like to see a soy-free vegan diet with enough protein to gain muscle mass. There are vegan (not vegetarian) body builders out there. I am a figure competitor I get ridiculed all the time for my lentils and quinoa. By the way you didn’t include quinoa which is a complete protein. I also use seitan but I don’t have a gluten allergy. I am cutting out soy because of it’s hormonal problems that are connected to breast cancer and thyroid problems.

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  17. I have been reading all the comments on meal plans. And you know what Vince is doing a great job providing information that we must take and apply to our unique sitatuation but guest what he is not a baby sitters. He gets the ball rolling but I know their is nointhin stopping me from opening up a book and researching for myself what my body needs. There is a big diffrence between I heard and I know. To be successful at gaining or lossing weight, getting a job or just being happy it does’t just happen like at disney world it takes WORK sadly a lot of us have forgotten what that intells

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  18. Hey Vince,

    I’m not vegetarian, but I really got into your veggie meal plans and loved it. Sometimes I would even use it and toss in a little carnivore flavor, great recipes.

    If anyone is interested in an amazing deal and bonus for Vince’s upcoming DVD release, get in touch with me at michael@thefatlossauthority.com and I promise you won’t be disappointed.

    cheers.

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  19. i am a 100% vegan i eat alot of veg & a lot of brown rice protine,,

    i would like to see a meal plan for a 31 year old woman. i eat about 1500 cal.

    thanx!

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  20. I got into working out because when I was in high school my dad was called the increditable hulk and he had never touched a weight in his life, he only 5′ 6” and 175 lbs. and cut like a bodybuilder. We lived in a small country town and, in school his built was the talk around all my friends. I guess I got my dad’s genes
    when It come to my built . I started working out at the age 27 and wish I had started long before , the gym become my home after work . I started bodybuilding and enjoyed working out so much I trained people free of charge because of the love and the natural high from working out. I worked out for 19 yrs. and was involved in a car wreck, I was hit from the rear and it broke my neck . I have not worked out in over 4 yrs. I starting back working out some but have three plates in my neck and some nerve damage , my left arm is smaller and weaker than the right one, have been to rehab but , it made no difference. I will get back in better shape, I know the change of getting back on stage is very slim, but I enjoy working out to much just stop. what would you suggest doing for my lift arm, like I said its about 20 lbs. weaker than my right arm and my shoulder is even smaller than the right. I enjoy the websit you guys have it great…thanks,I know this may not be considered a comment but, if you have any suggestions at all it would be great,,thaks again

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  21. Conspicuously absent is one particularly tasty complete protein source, namely tahini. The best is made with toasted sesame seeds is a ‘creamy puree of sesame seeds’. (Joyva brand, from Brooklyn, is the best, as well as the cheapest). I dilute at fifty percent with water in a blender to make a very light frothy dressing like whipped cream. The untoasted varieties may be richer in enzymes, and seem to be more common, but nowhere near as flavorful. Get the enzymes elsewhere.

    This makes a nice sandwich, even for packed lunches as follows:

    Toast two slices of bread
    paint toast with mayo, mustard or thousand island dressing,
    form a big patty of live alfalfa sprouts to cover toast slice
    Saturate alfalfa with fairly stiff tahini dressing (35-40% water)
    Add tomato and/or thin onion slices,diced cucumber, grated carrots or radishes, in whatever combination
    Add some leafy greens, like Romain lettuce and fresh spinach
    Season with some or all of the following: sage,rosemary, thyme, turmeric, oregano, garlic, basil
    Never eat decayed vegetable parts. Wash all vegetables in dilute Dr. Bronner soap and rinse. Rotten veggie parts tend to go transparent in the rinse phase. Non-organic vegetables are not recommended, since they are fed systemic insecticides in irrigation water, and sprayed or otherwise dosed with fluorides. If you think fluorides don’t make you stupid check out some of the people who’ve been using it for years. That’s it’s intended function. Brush your teeth with baking soda and Dr. Bronners and change your water, and watch your brain come back, if you keep it back from the cell phone.

    Men should avoid black pepper because it irritates your prostate.

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  22. Hey Vince,
    I love to read about fitness, health, and bodybuilding from many different sources and opinions. Quick question: Many health and fitness gurus believe that waking up in the morning and downing a quick whey isolate shake to break the fasting your body has been doing all night is the best thing to do because the protein will get to your muscles a lot quicker than multiple eggs or any other protein source in the morning (ofcourse similair to right after working out). I notice none of ur meal plans use this theory. What is your take on that? Is that theory only reasonable if you have, what you would call, the “taxi driver” (simple sugars) to your muscles?

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  23. Nice to see you mention hemp! I alternate between hemp and whey. The thing I don’t like about whey is that I’ve never found an organic or non-GMO brand.

    There’s also Brendan Brazier’s Vega supplement. He’s a triathlete, not bodybuilder, and it’s expensive, but still a good option for diversifying.

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  24. I read that soy, including tofu, has constituents that mimic estrogen, which are not good for any of us, at least the imbalances they can create. It seems tempeh and soy sauce are OK though, the undesirable compounds having been rendered harmless in the fermentation.

    http://www.worldnetdaily.com/news/article.asp?ARTICLE_ID=53327

    or try :

    worldnetdailyDOTcomSLASHnewsSLASHarticleDOTasp?ARTICLE_ID=53327

    (IN CASE OF FILTER)

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  25. First off, I apologize for the false vegan plan – I just landed in San Antonio and after i cued that blog post up to go live, I realized on my way to the airport that I think I used vegan and vegetarian interchangeably. Careless mistake on my part. Thanks everyone for pointing this out.

    I can assure you that there was no intentional deception or sneaky tricks going on! I ll do my best to put together a real vegan plan before Monday.

    Please note that I did provide lots of options to substitute for dairy and eggs, I’ll provide more in the near future. Sorry for raising any eyebrows.

    Thomas – sounds like you’re in tremendous shape and will keep raising the bar for yourself. My stuff will definitely be a new source of challenge, fun and progress. The upcoming DVD’s have la ‘home gym’ workout and lots of ‘body weight workouts’ plus more.

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  26. Your vegeterian plan is great, the only thing i would like to “correct” is that vegans (because sometimes you refered to vegetarians as vegans) don’t eat anything that comes from animals (butter, dairy products, eggs), some even go as far as staying away from honey.
    Like Debrah I would like to see a plan for a raw vegan. I eat fruits, vegetables, nuts, seeds, beans (cooked). I stay away from soy products, and i feel kinda crappy when i eat grains but if I’ll have to include them I will. I’ve search everywhere for raw vegan program and it would be great if you could help me with this.
    But the way…I’m 22, 5’6″, and 135, and i would like to burn some fat and gain muscle. Please help :)

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  27. I was also excited by the email that promised vegan sample menus and disppointed to see that it was decidedly NOT vegan. I have to admit that it causes me to raise questions about some of your other information if you could be so far off the mark on this one!

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  28. hello vince
    i m pure vegan.. don’t eat even egg n fish where some peopel things its veg.. where we in india we thinks its non veg..
    so i m following ur workout plan but not able to progress as i don’t have d veg plan wic i required.. cos in every plan u have egg or some kind wic i don’t eat..
    so will u help me to findout wic is gud veg plan..would u reccomend anyone for veg diet plan

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  29. excellent stuff vince been a lacto-vegetarian for 22 yrs now and have been working around my diet trying to build quality muscle, this is the best plan i’ve seen io a long time . thanks alot and keep up the good work.

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  30. Three cheers to you Vince that you have tuned into the vegetarian possibiltiy for fitness. You say that you need animal protein for your muscles, but just think how the animals feel to have to sacrifice their life for your muscles. Your website and your methods are brilliant so I am certain that somehow with your capacity and intelligence you can make the non-animal-murdering way to a great physique! Thank you once again for all your tips to a healthier tonned body!
    Amanda

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  31. I would like to know if your program can help me.I’m 65yrs old & workout daily. I have Diabetes & Diabetic Neuropothy(mostl in my legs & feet) My Drs.(Diabetic &Primary Care Phyisian)won’t let me take most things.I live in NH in the summer & have a home in W.Melbourne Fla,where I spend the winter mos.I have a Bowflex (custom features-Chest bar,Xtra 50lb Bows,etc) & wts in NH.I have a Bowflex Blaze & wts in Fla.Bowflex is owned by Nautilus now,So options are no longer available.I have been exercising for many yrs & am fairly muscular.I want to stay that way!I go to the Fla beaches & am amazed at the majority of men,that are 10/15 yrs younger than me & are in horrible shape!I mainly workout to stay in shape but my age & Diabetes are a hinderance.Working out also burns off sugars which is a help with Diabetes.Many people ask me why I workout at 65yrs
    of age?I just tell them-I’m not dead yet!Anything would help!I mainly do home workouts!I used to love Jeff Eversons old TV show because He told how to workout after many yrs of heavy presses,etc.,when your joints are worn.
    Thank You,Tom Ahern. I ran two different motorcycle shops & more Bikers
    know me as “Irish”I have bee riding for over 50yrs. Triumphtj@Yahoo.com

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  32. Vince

    I must say, the subject line in my email, “Shannon, if you’re a vegan, here’s a meal plan for you” was a bit deceiving. I was really excited to think that you were offering a VEGAN meal plan. But then when I started reading everything, I was dismayed to see the animal products listed (eggs & dairy). This is not VEGAN!

    Someone already commented on this, VEGAN and vegetarian, although very similar, differ in that VEGANS are totally animal free, absolutely no food created using any part of an animal is consumed. Where vegetarians do consume some animal products (dairy and/or eggs, jello, etc, etc.). So in the future, please be careful on your choice of words.

    I would love to see a true VEGAN meal plan to help build muscle and reduce fat from you.

    Thanks for listening.

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  33. Hi Vince,

    I would like to bring to your attention the Raw Vegan diet, which more and more bodybuilders are now espousing.

    This is the diet that consists of all fresh plant based foods in the unheated, natural state.

    Charlie Abel
    Wade McNutt
    Marcus Rothkranz
    Richard Blackman

    are examples of those who are doing this and who have had good 6-pack abs (the first two on the list are bodybuilders).

    It is all about the Enzyme Nutrition and the fact that enzymes are proteins but get destroyed when heated above 118 degrees fahrenheit.

    This is why the Gorilla and Elephant are so strong, but consume very very very very little actual protein….they build their muscle through eating raw foods rich in amino acids.

    Keeping enzymes intact is what makes the difference.

    If you made a raw vegan daily meal plan, then I think you will really create waves!

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  34. Well, Vince, I must say that I was surprised to see the tofu suggestions. I thought you knew better… That was a bit of a shock.
    Fermented soy products are ok to eat but I would ditch the tofu. Sure don’t need the hormonal influence that comes with unfermented soy consumption.

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  35. Now i know, but i am a vegetarian and so i do not eat egg, and i see something like 14th egg a day,how can u help me out,
    all the best
    Wesley

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  36. Hi!
    Vince, you can´t write and say that this diet is a vegan diet, it´s a vegetarian diet. Big difference! Vegan – nothing from animal kingdom. Vegetarian – milk and egg. I have been a vegan for over 20 years and in great shape, not skinny – lots of muscles. My diet is very simple, during daytime – chlorella, hempbutter, peanutbutter, hempseeds, cashews anf other nuts, about a big spoon and one organic banana. More nuts and chlorella during afternoon and dinner is a big plate with lentils, beans, vegetables, cooked and raw. Chloella again before bedtime. Chlorella has 55-65 % easy digesed protein and I take between 50-60 grams per day. Spirulina is also good, but I think chlorella is the king of foods!
    I never eat soy, it´s destroyed with gen manipulation. I´m 50 years young, 1. 93 m and weigh about 96 kg. Living in Sweden and working with inner health ( healing) and as a personal trainer, helping people with their diets, also meat eaters. Nobody should drink or eat anyting from the cow, bad food and it´s responible for a lot of sickness.
    Vince, you are doing a great job and I read your stuff with great interest and learning to. I just had to correct you on this.
    Best wishes
    Hälsningar
    Odd

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  37. Hi Vince,

    Thank you for the free tips that you have been sending. I was excited to see this one on vegan meal plans. You asked us to tell you what we want to know so here are my questions.

    1. First you mentioned if we are interested in being a vegan “the right way”. I would like to know what you mean by that ? I do know several vegetarians/vegans that eat no meat but eat a lot of processed food. Maybe this is what you are referring to?

    2. Along with Kim I would like to see a gluten-free, grain-free, soy-free vegan diet as these are all things I do not do well on. And I have cut out meat for health reasons.

    3. There are many debates on how much protein is enough to maintain and to build muscle. How much does one need to maintain a lean muscular physique without wanting to pack on a lot of muscle or do you just limit calorie intake to keep from getting big?

    4. I am also interested in seeing a raw vegan approach to meal plans that are soy-free. Also, it is a concern to have high levels of fat from eating nuts and seeds every day?

    Thank you again to even approach this subject.

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  38. thankyou so much for giving us the diet but since i dont take eggs,do give some replacements for the same.also substitutes for blueberries,mandarin orange,kiwi and snow peas are also required.Thanks in advance for your answer. :)

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  39. Hi Vince, great stuff. I’m a lacto vegetrian, which means I don’t eat eggs either from the above and there is a big chunk of eggs in the dietplan for a lacto ovo vegetarian obvioulsy. Would you be able to post a lacto-vegetarian meal plan? Looking forward to seeing your vegan plan when its up…Cheers

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  40. A quick favorite of mine is to get approx 200grams of cottage cheese (approx 24grams protein) and mix in a scoop of vanilla whey, approx 10/15grams protein. Add a table spoon of extra virgin olive oil and finish with some dried cranberries.
    Sometimes I’ll also add some whole almonds to ths and I’ll often eat this on wholemeal crisp breads.

    An excellent snack which is about 300 cals without the crisp breads etc!

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  41. hi vince since ive been receiving your emails ive used your tips and guess what
    in 3 and a half weeks ive dropped a whole stone in weight everyone at the gym where i work have commented on my weight loss i have gone from 15 stones t0 14 stones and still losing cheers mate , hope you dont mind but ive told everyone bout ya website just think how much fitter i could be using your complete program im 47 years young by the way ………….kev

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  42. Thanks for the alternatives to eating animal protein; however, what about those of us who are dairy/gluten/soy free due to allergies? I am a 52 year old female (110 lbs) who eats a healthy, real food diet – no gluten, dairy, sugar, nor soy. I am finding it very difficult to gain muscle without eating lots of animal protein which seems to make me a little sluggish after the meal. The challenge I am finding is getting in enough calories throughout the day since I am not a big eater. To date, I have not found a fit, toned 50ish woman eating a real food diet and NOT taking a lot of supplements. At this time, I have increased my workouts, which does seem to increase my desire to eat more, but getting it all in seems like I am eating all day long.

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  43. hare detailed results of what happened to your physique. Numbers are excellent proof.

    **What were the biggest obstacles and frustrations my system overcame?
    I am a beginner at body sculpting/muscle building and I am a 53 year old woman. I found this program surfing the web. I became determined to change my 193 pound, flabby body into something when I developed sciatica which then showed I had degenerative spine disorder (I hate the word disease!) and the only opinion I received from doctors was lumbar fusion. Surgery! No way was I going to let them go in and change things; I then began reading everything I could and stumbled upon this program (and this was the end of 2007 when the diagnosis was formed and I began to search for answers). I have learned that I can tone my muscles and build my core strength to protect my back and, by golly, it is exactly what I am trying to do. I dieted and am currently at 169 pounds and have been at the gym 3 times a week working various muscle groups, using the system. I have to stop now and then due to deep muscle injury; right now my hip flexors are KILLING me and even walking is painful. These are muscles I have not used nor did I even know I had!!!! I have learned that the pain does go away; I am learning proper nutrition to feed my body to repair quickly, and I love working the program. You won’t get anything that I don’t like about the program; Vince DelMonte rocks!!!!

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  44. Great meal planner!it is just to bad that it comes to the same thing all the time.these planers are for people that have either office jobs or no job..I’m always on the road constantly!there should be a diet for road jobs..!lol

    so what i do is try to take the planner and modify it for the busy days!

    thx again for all the help Vince!!

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  45. Thanks for all the options on your meal plan. I am not a vegan but really do not like many red meats. So this will give me more variety. Thanks again.

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