What diet would work best for a vegetarian working out?

I am vegetarian and am a fitness freak so I’ll share with you what I usually eat and how I exercise. I have ‘Special K’ cereal for breakfast which is great because there are only 110 calories in a cup. Most cereals have about 200+ calories, the sugary ones can have up to 900 in just one cup!! :O I also have a banana which is another 100 calories. I go for a run for about 6km usually, burning 430 calories (I always try and burn more than I have eaten). Bread/toast has 100 calories per piece, but wheat bread only has about 70 per piece. I have wheat bread as a sandwich for lunch with something like lettuce, tomato, beetroot, and maybe egg or cheese, depending on if I’m vegan or just vegetarian that day, and depending on how much more exercise I plan to do as egg has 100 calories in it. DRINK LOTS OF WATERRRR!!!! For any snacks I may have during the day, I have apple or rice cakes. Apples have about 100 calories, and a rice cake has about 30- but they have carbs too. For dinner, I just have whatever.. sometimes noodles or noodle cakes which is really naughty because they have 390 calories haha. Sometimes vegetarian pie, which is hella yummy, it’s quite good for you, being made of veggies, but it does have like 5 eggs in it :O I have falafel a lot, and tofu, and when my mum and sister want sausages they have normal ones and I have ‘vegetarian sausages’.

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- For exercises, I run between 3-6km. 6 if I’m not doing much else the rest of the day, like if I have to go out or something. And about 3-4km if I’m staying home and going on the exercise bike (10km always) and doing weights and boxing. I’ll attach my chart for you so you can work out some things to eat and how much exercise you need to do to work it off. You can work out how many calories are in a food with the litle box at the bottom….

A good vegetarian diet is like any good diet. Eat a variety of healthy foods. Dr. McDougal is the doctor who inspired Olympian Carl Lewis to go vegan to improve his performance. McDougal sells books and runs retreats but he has enough material available on web sites to do his plan without spending a dime. I don’t agree with everything he says but his results speak for themselves. As far as a workout goes, even if you don’t have equipment you can add some variety to your exercises. You should try to hit as many muscle groups as possible.