Dieta małomięsna - zna ktoś taką?

Juz mi się znudziło mięso. Ciągle tylko mięso od tylu lat. Schabowym to już rzygać można, jeszcze wpaniała świerza i śliska szynka, parówki (nie wiadomo czy wogóle z mięsem), niedopieczone udka kurczaka itp.
Czy jest jakaś dieta żeby zrzucać tłuszcz i lekko podbudowywać mięśnie (jeżdżę sporo na rowerze i wkrótce idę na siłkę) ale taka żeby było jak najmniej mięsa i żeby była szybka w przygotowaniu? Mógłby mi to ktoś ułożyć z dokładną rozpiską co w jaki dzień jeść? Moje dane są podobne jak w profilu, oprócz tego że mam mniej mięśni i więcej tłuszczyku.

zpróbuj tak dobierać roślinne żeby dostarczyć wszystkich aminokwasów

A mógłby mi to ktoś łopatologicznie opisać albo dac jakiś link do takiej diety? Skąd mam wiedzieć co ile w sobie ma i ile tego potrzeba na dzień.

https://www.sfd.pl/topic.asp?whichpage=1&topic_id=4285&x] 

Fitness Nutrition Program
by robert on February 28th, 2004.
Here is a menu & eating schedule for fitness.

7AM
1 cup oatmeal
1/2 grapefruit
8oz pineapple juice
multivitamin supplement

10AM
rice cakes with soynut butter
banana
8oz orange juice

1PM
bowl of rice
bowl of steamed or fresh veggies
baked tofu pattie
8oz cranberry juice

4PM
two soy yogurts
apple slices dipped in almond butter
8oz pineapple juice

7PM
vegan lasagna
salad (lettuce, spinach, tomatoes, mushrooms, green peppers)
small squash and 1/2 baked potato
8oz soymilk

10PM
soy protein smoothie (soymilk, protein powder, strawberries, banana, ice cubes)
vitamin and mineral supplements
*Note...drink water between meals*

Source: http://www.veganbodybuilding.com 

Fitness Nutrition Programs I like to think that 6 meals a day is probably the perfect program to follow. It keeps your body constantly fueled with proteins, fats, and carbohydrates. It also speeds up your metabolism, your body's ability to burn fat, and keeps you from being hungry throughout the day. You will still have three large meals, breakfast, lunch, and dinner, but you'll have three smaller meals in between those as well. Here are some sample nutrition programs to follow. Remember you can substitute some foods with similar ones (substitute apples for oranges or rice for pasta etc.). EXAMPLE DAY 1 7AM 1 cup oatmeal ˝ cup fruit (blueberries, raspberries to put in oatmeal)8oz Orange Juice 5g pro 150 Cal1g pro 50 Cal1g pro 100 Cal 7g pro 300 Cal
10AM Luna bar2 serving of nuts (any type) 16 oz water 10g pro 180 Cal14g pro 320 Cal 24g pro 500 Cal
1PM 1 reg. baked potato1 med. sized sandwich (Wheat bread if possible, YVES sliced tofu salami, spinach, soy mayonaise)1 serving of carrots or other vegetable/fruit8oz glass of soymilk 5g pro 100 Cal25g pro 350 Cal1g pro 100 Cal7g pro 150 Cal 38g pro 700 Cal
4PM Apple or other fruit1 container of soy yogurt1 multivitamin supplement16oz water 1g pro 80 Cal5g pro 120 Cal 6g pro 200 Cal
7PM 2 cups of brown rice1 serving of baked tofu1 cup broccoli or mixed vegetables1 slice wheat bread8oz of soymilk 10g pro 300 Cal13g pro 200 Cal 5g pro 100 Cal 5g pro 100 Cal 7g pro 120 Cal 40g pro 820 Cal
10PM 1 cup frozen fruit2 servings of corn chips and refried beans10oz water 1g pro 80 Cal16g pro 350 Cal 17g pro 430 Cal
Totals: 132 grams of protein 2,950 Calories Example Day 2 7AM 2 organic waffles1 serving of maple syrup1 bananaSoy protein drink with soymilk 6g pro 200 Cal0g pro 80 Cal1g pro 80 Cal 20g pro 340 Cal 27g pro 700 Cal
10 AM 2 serving of carrots1 serving of peanut butterMultivitamin supplement16oz water 2g pro 70 Cal8g pro 170 Cal 10g pro 240 Cal
1PM 2 YVES tofu hotdogs1 serving of lentil soup˝ cup rice1 small green salad (lettuce, cabbage, spinach, carrots)8oz grape juice 26g pro 160 Cal8g pro 140 Cal 5g pro 120 Cal 1g pro 85 Cal 0g pro 100 Cal 40g pro 605 Cal
4PM 1 apple 1 luna bar16oz water 0g pro 50 Cal10g pro 180 Cal 10g pro 230 Cal
7PM 2 boca burgers2 servings of pasta1 serving of corn1 small fruit salad (sliced apple, banana, pear, etc.)16oz water 26g pro 180 Cal14g pro 420 Cal3g pro 85 Cal0g pro 85 Cal 43g pro 770 Cal
10PM 12oz fruit smoothie1 serving of walnuts1 slice of bread with peanut butter12oz water 2g pro 120 Cal5g pro 140 Cal12g pro 300 Cal 19g pro 560 Cal
Totals: 149 grams of protein 3,105 Calories