Question

Use USDA MyPlate and/or other sources to create 2 vegetarian meals (Flexitarian, Lactovegetarian, Vegan, Ovovegetarian, Pescovegetarian) with a particular focus on meeting the RDA for protein. Do this for a 113.0 kg man. You only need to report values for macronutrients.

Answer 1

Since the man is 113 kg, the RDA for protein is 89.64 grams.

The macros that should be consumed in both diets are protein(first macronutrient), fat, carbohydrates and fiber.

The value of macronutrients for healthy vegetarian diet is 10-35% of calories from protein, 20-35% from fat, 45-65% from carbohydrates. But we have different values for different purpose:

For weight loss it is 35-50% protein, 20-35% fat, 25-45% carbohydrates.

For maintenance of weight it is 25-40% of protein, 25-40% of fat, 35-55% of carbohydrates.

For muscle gain it is 35% protein, 20% fat, 45% carbohydrates.