I have allergies towards egg whites and meat. I cannot eat chicken, beef, or pork. Others meats though like quail, fish are fine.
What products can I substitute for eggs and meat? I would like to get my body toned and muscular.
Build yourself a healthy diet similar to what they used to eat in Mediterranean villages in the old days : before electricity, when the meat had to be eaten fresh there, so they used to eat less meat and more full of protein grains/ veggies.
Before giving you a list, some of the foods in the list contain a good amout of carbs but not the type of carbs that make you fat, because of the following:
Carbs are two main kind:
In general,a fast absorption into the bloodstream produces a strong release of insulin which makes your body to store fat.. BUT some simple carbs absorb at a much slower rate than many complex carbs because they contain fiber that slows down the digestion process.
I'm a vegetarian and strength training. My primary sources of protein and fat are:
I've been choosing high fat milk and yogurt to make sure my calorie intake is high enough to support my activity level, but you could eat lower fat stuff and just eat more of it.
Depending on your allergies, low-fat dairy can be a good source of protein such as milk, cheese (choose less processed cheese like goat cheese, or mozzerella), and yogurt. Other animal protein sources include, wild salmon, tuna, other fish, turkey etc.
Since you have allergies to several animal sources, consider plant sources of protein including whole grains (brown rice, quinoa etc.), legumes, beans, peas, lentils, nuts and seeds.
Mark's Daily Apple gives a list of the amount of protein found in meats, dairy, beans, legumes and nuts.
According to Tom Venuto, the bodybuilder: