Vegetarian Mass Gain?

Question

This is my diet.

When I wake up:

Protein shake 2 scoops

about 25-30grams of protein and a table spoon of flax seed

Breakfast:

Kashi cereal & soy milk.

Brunch:?

Cottage cheese, fruit, & wheat toast

lunch:

subway sandwhich

footlong wheat veggie delite

all kinds of fruits and vegetables.

with a little cheese and light mayo.

I eat half of a it & in like 30 minutes to 1 hour I eat the other half

2nd lunch:

whole wheat pita bread & hummus.

dinner:

another protein shake.

sometimes salad or sometimes cereal again if I dont have a salad with balsamic vinegarette

what do i have to eat to gain mass?

I stopped working out but this is what i ate when I lost weight.

( i was doing more cardio )

now im doing more weightlifting.

Am I okay?

Answer 1

Sounds like a great, well-balanced diet for a vegetarian weightlifter.  Not sure what your body type is or how much mass you are trying to actually gain, but if you are a hard-gainer you might want to add more calories.  Of course, you want to do this from primarily protein and complex-carbs, not too much sugars or fat.  Do you eat eggs?  If so, a couple with your breakfast might be good.  Instead of the cereal for breakfast all the time, try switching it up with some oatmeal.  Also beans, tofu and tempeh are good vegetarian protein sources.  Nuts too, especially almonds, but they are higher in fat so use them sparingly.