Here's a sample menu for those who are vegetarian looking to have adequate protein in their daily diet. Protein is ESSENTIAL to a strong body and a girl looking to avoid a soft, skinny-fat appearance.
Breakfast - 3 whole eggs scrambled with spinach and onions, one whole grapefruit
AM/PM Snack - 1/2 oz. of mixed nuts and one apple
Lunch - Mixed bean soup with a green salad and 1/2 oz. cheese, vinagrette dressing
PM Snack or Postworkout - Whey smoothie blended with 1/2 cup of berries
Dinner - Soy burger, 1/2 cup of mixed beans, 1 cup of brocolli
Prebed - 1/2 cup of cottage cheese mixed with 1 tbsp of flax mill and 1 sugar free pudding cup