As a vegetarian who eats egg white, it is a big challenge to keep fit and eat. How can protein and other nutritional elements ensure the needs of high-energy-consuming body, so as not to gain weight and maintain muscle growth? So I did a lot of experiments myself, and I shared the results with you. This plan is divided into two parts: men and women, and there is no guarantee that it will be applicable to everyone. Everyone's cell vitality and genetic genes are different, so you can use this as a reference to explore recipes that suit you.

A good fitness diet must follow three principles:

1, be sure to eat less and more meals every day, once every three hours or so.

2. Every meal must contain carbohydrate, protein and fat. The correct proportion is: carbohydrate 40%, protein 40%, fat 20%.

3, ensure a certain amount of heat to prevent the metabolism from decreasing. (refer to the scientific diet recipe to gain muscle)

Then let's take a look at the specific diet plan:

Male fitness diet:

Rice 1, 7: 00:120g dried oats, boiled into porridge, and added with one egg white and two whole eggs.

The second meal, 9:00: homemade meal replacement package (protein powder 40g, rice oatmeal mixture 40g, 1 tbsp linseed oil).

Meal 3, 12: 00: 120g brown rice, a medium-sized potato (baked or boiled) or 120g oatmeal, broccoli or other vegetables, 3 protein and 2 whole eggs.

Meal 4, 15: 00: Same meal 2

Rice 5 18:00: 120g brown rice, a medium-sized boiled potato, vegetables, 120g protein, and 2 whole eggs.

Dinner 6, 20: 00: same meal 2

This set meal can basically meet the calories needed for a day, and can ensure that you are not hungry and accelerate the efficiency of metabolism. If you want to add some vitamin complex tablets, 200 mg of chromium picolinate, fish oil, linseed oil or virgin olive oil. If you want to improve your sports performance and gain some muscles, you can supplement creatine and glutamine appropriately.

Women's fitness recipes:

Rice 1, 7: 00: 60g of dried oats, boiled with water to make porridge, and 1 protein, 1 whole egg.

The second meal, 9:00: homemade meal replacement package (20g protein powder, 20g rice and oat mixture, 1/2 tablespoons linseed oil).

Meal 3, 12: 00: 50g of brown rice, a medium-sized potato (baked and cooked) or oatmeal, broccoli or other vegetables 1 20g, 2 in protein, whole eggs1piece.

Meal 4, 15: 00: Same meal 2

Meal 5 18:00:60 grams of brown rice, a medium-sized boiled potato, vegetables, 60 grams of protein, 1 whole egg.

Dinner 6, 20: 00: same meal 2

As a woman, we must ensure adequate vitamins and minerals, and add extra calcium (preferably calcium citrate), 200mcg of chromium picolinate, fish oil, linseed oil or virgin olive oil.

Last but not least, because everyone's genes are different, you must try different foods. Even the source of protein should confirm whether you are suitable for vegetable protein or casein. After 5 weeks, you should fine-tune this diet plan to ensure that the efficiency of your metabolism will not decrease. I know how difficult it is for you to change from 2-3 meals a day to 6 meals, but I hope you can stick to it. In fact, this is also the reason why 99% of dieting failed. When your weight and body fat reach your expectations, you will know that it is worthwhile to pay. And our purpose is not simply to let you lose weight, but to let you develop good living habits and living conditions, so that you will be full of motivation in the next days, right?