Details of his vegetarian muscle building diet is one of the most frequent requests Jason Ferruggia receives. I also often read on various forums people begging him for advice because they already are, or have been brought up in a vegetarian household. Since there is much interest in this topic he would like to share it with you today. Here’s what he has to say on the subject:
Mike let me explain my daily routine.
At Breakfast – My day always starts with a shake. This will usually include ingredients like rice, pea’s or hemp protein, or a combination of the three. I start by blending between 30-40 grams of protein in 8oz of organic coconut milk, and somewhere between 8-12 oz water. I also blend fruits like banana, mixed frozen berries, a tablespoon of cacao nibs, and 2 tbls of maca powder, which is known to increase testosterone production and virility. This shake is delicious beyond your wildest imagination.
Snacks – Some times a few hours later, I will have a few tangerines and some cashews or a pair of apples with some almond butter. The fresh ground almond butter from Whole Foods is one my favorite things and I could easily eat an entire container in one sitting. Occasionally I treat myself, I mix it with honey and kill the entire container, with a cup of hemp or almond milk.
I am big fan of high sodium (Salt) intake for strength and energy production so I always have a few pickles every day and add sea salt to much of food.
Lunch – This will usually consist of some kind of legumes or beans, which are a mainstay in any vegetarian muscle building diet, with organic brown rice or quinoa. I will sauté the black beans with peppers, tomatoes, onions and garlic, and then mix that in with the rice. I top it off with salsa and some fresh avocado. That is my version of Mexican style rice and beans. Sometimes I just mix the beans and rice or quinoa with marinara sauce.
I will sometimes have a salad with that or eat some raw veggies or mix some steamed kale or spinach into the whole thing.
Occasionally I will have a couple almond butter and jelly sandwiches for lunch. I have drastically reduced my consumption of peanuts and peanut butter due to the deadly toxins, that they contain, along with wheat because of it’s gluten content, hence it’s inflammatory properties, I substitute some brown rice bread for the occasions I do eat these.
Snack – Similar to above. When I’m not near food I always carry Raw Organic Food Bars with me and a variety of nuts. If I am home and have fruit for my first snack. I try to make this snack with raw veggies and hummus along with a decent amount of nuts.
I also drink another shake some time during the day which is usually right after I train. It is similar to the shake above except that I don’t include the coconut milk or the cacao but I do use the maca powder. I blend a banana, almond milk, water, frozen spinach (you don’t taste the spinach at all so this is nowhere near as gross as it sounds) and some extra protein.
During my workouts I drink coconut water or regular water. I try to drink at least half a gallon of water throughout the day (hopefully you will filter your own from the tap) out of glass or my bottle. I do my best to avoid drinks stored in plastic containers and bottles. Considering of the estrogenic effects of chemicals in plastics. I also drink a couple cups of green tea each day.
For Dinner – I normally cook some kind of stew consisting of a large variety of vegetables and some kind of legumes. For example, last week I got home, and all that we had was onions, squash, spinach and garlic. I threw it all in a pot with vegetable broth, salt, pepper and yellow peas, which have 10 grams of protein per ¼ cup (you would have to eat a lot of meat to equal the protein in two cups of yellow peas). That’s cooked for 2 hours, and then mixed in some quinoa. Other times we will mix brown rice in with a variety of other veggies and lentils. If I was trying to get lean I would probably skip the brown rice, as rice is full of starch. Adding potatoes (even just one) to the stews makes them creamier and even more delicious.
I severely limit my soya consumption because of it’s unfortunate estrogenic effects, but for the occasional cheat I will have some tofu with brown rice, or some kind of meat substitute with brown rice pasta.
I also eat soya and wheat (gluten) free veggie burgers one or two nights per week, and always have a huge spinach salad mixed with broccoli, olives, peppers, tomatoes, onions, carrots, and fruits such as apples, berries, nuts, seeds, avocado, and whatever else I can fit in there. I top that with olive oil, rice bran oil and balsamic vinegar.
Dessert – Occasionally, when I am going to cheat I will have some organic coconut milk ice cream. It is delicious and pretty healthy. Coconut milk contains healthy Medium Chain Fatty Acids and has none of the dangers of cows milk. I then sweetened with organic agave syrup.
The only other cheat dessert that I will regularly eat is organic, dark chocolate. Concentrated Chocolate is shown to have a variety of health benefits. The brands I buy are those that show their support for slave free, and fair trade practices.
So there we have a brief overview of my vegetarian muscle building diet. It’s very straight forward, and a whole lot healthier than eating pounds of red meat, and all that saturated fat.
Let me tell you a bit more about Jason.
He is a world famous professional fitness coach. His trade marked Muscle Gaining Secrets workouts have been featured multiple times in Men’s Fitness and other magazines and all over the Internet. To get more muscle building nutrition tips, and to access his training program, check out. Renegade Diet Program.
Read his other post about