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18 April 2014
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The Martial Veggies Test

The Diet

This is the diet we put our meat-eating martial artists and vegetarian control on. Where possible we tried to make sure that the diets were equivalent, nutritionally and calorifically. We cannot guarantee that you will become stronger if you go from being a vegetarian to a meat eater. If you are a vegetarian it is important to ensure you have plenty of iron and protein in your diet.

Breakfast

Cereal
Fruit
Yoghurt
Toast

Mid-Morning snack

Fruit
Snack bar
Crackers

Lighter lunches

Cheese Salad Sandwich
Vegetable Cous Cous
Vegetable Pasta
Vegetable Soup and Roll
Jacket Potato and Beans or Cheese
Vegetable Pastry Bake
Egg and Cress Sandwich
Cream Cheese Bagel
Three Bean Salad
Chicken Salad Sandwich
Chicken and Veg Cous Cous
Tuna Pasta
Meat Soup and Roll
Jkt Potato and Chilli/Tuna Mayo
Meat Pastry Bake
Turkey and Cranberry Sandwich
Smoked Salmon Bagel
Sushi / Gravelax

Heavier lunches

Vegetable Lasagne
Vegetable Chilli
Mushroom Stroganoff
Savoury Stuffed Peppers
Meat Chilli
Beef/Turkey Stroganoff
Grilled/Smoked Cod
Tofu Stir-fry
Chicken/Prawn Stir-fry
Chicken/Turkey/Beef Fajitas
Vegetable Frittata
Turkey/Beef Burger
Quorn / Realeat Burger
Quorn / Realeat Bolognaise
Meat Bolognaise
Quorn Sausages
Meat Sausages
Filled Portobello Mushrooms
Grilled Chicken/Turkey
Vegetable Curry
Meat Curry

Mid-afternoon Snack

Yoghurt
Fruit
Snack Bar
Potato Crisps

Dinner

Vegetable Lasagne
Meat Lasagne
Vegetable Chilli
Meat Chilli
Mushroom Stroganoff
Beef/Turkey Stroganoff
Grilled/Smoked Cod
Savoury Stuffed Peppers
Tofu Stir-fry
Chicken/Prawn Stir-fry
Vegetable Frittata
Chicken/Turkey/Beef Fajitas
Quorn / Releat Burger
Turkey/Beef Burger
Quorn / Realeat Bolognaise
Meat Bolognaise
Quorn Sausages
Meat Sausages
Filled Portobello Mushrooms
Grilled Chicken/Turkey
Vegetable Curry
Meat Curry

Evening Snack

Crumpets
Muffins
Yoghurt
Small Chocolate Bar

Approx. Protein contents (per 100g)

Realeat mince = 18g
Beef = 22g
Quorn mince = 14.5g
Chicken = 24g
Tofu = 12g
Turkey = 24g
Pork = 20g
TVP = 25g
Lamb = 19g
Cod = 18g
Tuna = 23g


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