Gaining the vegetarian advantage -- Getting adequate calories from plant sources -- Finding the right carbohydrate mix -- Choosing smart fat over no fat -- Building muscle without meat -- Optimizing bone health -- Boosting iron intake and absorption -- Breaking free of multivitamin dependence -- Prioritizing eating before, during, and after events -- Choosing whether to supplement -- Reducing muscle cramps and inflammation -- Creating a customized meal plan -- Adapting the plan to manage weight -- Whipping up quick vegetarian meals and snacks.