What is a proper diet for a teenage-vegetarian rugby player?

A good diet plan for rugby player?

• Answer:

  Any of these things are good. You dont have to stick strictly to the diet and you dont have to have everything on this list everyday, just stick roughly to the diet and it'll be good :) Breakfast Large bowl of porridge made with 100g oats + 250ml skimmed milk + water with a tsp of sugar and raisins if desired or 100g Shreddies / 3 Weetabix / 3 Shredded Wheat + 250ml skimmed milk + tsp sugar and 2 slices granary bread (toasted) with natural peanut butter 250ml fresh fruit juice Tea/coffee Mid-morning 2-3 pieces easy flapjack Item of fruit Drink Lunch 2 sandwiches made with granary bread + olive oil based spread with lean ham/chicken/turkey/cheese 100g mixed nuts & seeds Sticks raw carrot/cucumber/celery Low fat, low sugar yoghurt Drink Mid-afternoon 4-5 oatcakes with low fat soft cheese 100g mixed nuts & seeds Item of fruit Drink 45 minutes pre-training* Home-Made Weight Gain Shake During training Sip water or isotonic drink throughout Immediately post training 25g whey protein powder + 25g dextrose in water Evening meal (45 mins later) Lean fillet steak or chicken breast or fish Boiled new potatoes or basmati rice or dry roasted sweet potatoes Loads of vegetables Low fat, no added sugar yoghurt Drink Mid-evening 100g Shreddies / 3 Weetabix / 3 Shredded Wheat + 250ml skimmed milk + tsp sugar Item fruit Small handful mixed nuts & seeds Drink