Gaining Mass for Vegetarians/Vegans

[BatmanSPX]

I know being on this diet can be difficult, especially if you're a vegetarian/vegan. We need AT LEAST 1 gram of protein per pound of body weight and getting in all that protein can be a challenge.

Vegetarians are limited to vegetables, legumes, fruits, soy, and some eat eggs and dairy products. But if you're a vegan, eating eggs, diary, animals, and even honey is forbidden.

The downside of vegetarianism for the Gaining Mass program.
-We all need fruits and vegetables for fiber, vitamins, and minerals. And we also need green vegetables to help counter the acidity of protein. The downside...
-Saturated fats and cholesterol from meat, fish, poultry, eggs, and dairy help increase your levels of testosterone. A diet lacking in these foods means less strength, muscle, energy, libido, etc...
-Eating large amounts of dairy products and eggs can cause lactose intolerance.

Alternative Protein Sources
Getting the required amount of protein is a lot easier if you can eat eggs and dairy products. But here are some alternative protein sources if you're a vegan, or don't eat diary, or eat diary but not eggs:
Beans: Fava, Lima, Mung, Black, Hummus, Kidney, Garbonzo...
Legumes: Snow peas, Chick peas, Lentils...
Seeds: Pumpkin, Hemp, Flax, Sesame...
Soy: Tofu, soy cheese, soy beans, soy milk...
Whole Grains: Brown rice, cous-cous, quinoa, oats...
Protein Powder: Soy Protein, rice Protein, whey Protein...
Milk: Soy milk, almond milk...(non-dairy)

Example Diet:
Meal A: Oats, soy milk, banana, flax seeds
Meal B: Protein Shake, brown rice
Meal C: Whole wheat pita w/ hummus, bean salad w/ spinach & olive oil
Meal D: Protein Shake, apple
Meal E: Brown rice, tofu, olive oil, spinach
Meal F: Nuts & Milk (Soy/Almond)

I'm not a vegetarian or a vegan, but I know there are some who are and have struggled with the Gaining Mass! diet. It is possible to gain lean muscle mass on this program even if you're a vegetarian or vegan!

-If you're a vegetarian/vegan or just want to share your opinion please do! I want to hear your experience with being a vegetarian/vegan, trying to gain weight, and weight training.