I'm new here and would love some advice on how to build a good 7 day diet plan to help me gain some muscle. I have a high metabolism and a physical job, so I eat at least every 3 hours (especially between breakfast and lunch - that's when I'm most hungry!) to keep my energy levels up. And I've always exercised, but sporadically - 6 months ago, I joined a gym and that helped me tremendously with starting to get into shape. I lost 5kg (from 66 to 61kg) and felt fitter. Now I'd like to gain muscle, which I know is a combination of diet and exercise. I'm a vegetarian, and I've heard/read so many different, conflicting views regarding this choice of diet and muscle gain. This site is excellent and so I'd like some advice from you guys. I've worked out how many calories I need to intake in a day (2500), and my diet is quite good (Mediterranean because that's where I live!) but I don't think I'm getting enough protein. Any help would be greatly appreciated!