Whether you want to lose weight, gain muscle or improve your workout and recovery time, here are some vegan athlete diet plans to help you.
This vegan athlete meal plan does not have to be followed strictly. You can change the ingredients, measurements, add flavoring and experiment with recipes. This is a general outline of what your meals should look like to keep a balanced plant based diet.
Grain bowls are an easy way to get protein, fiber and greens all in one meal. Grains are a great source of protein. If you can have more than one type of grain in your meal the more protein you will get. If you are bulking up you can add tofu or tempeh to your meals as well as protein powder to your smoothies and baked goods, and choose to eat power bars as snacks.
If you are trying to lose weight, only eat up to 1/4 of avocado, half banana and 2 tablespoons of any nut butter per day. If you are bulking up, these natural fats will help you gain healthy muscle so eat freely.
You can also add nut butters, kale, bananas, pineapple, beets and pumpkin seeds in your vegan athlete diet for muscle recovery. All these are great post workout foods for muscle recovery.
Weekly Vegan Athlete Diet Plan
Breakfast: Overnight soaked oats, chia seeds, dates and walnuts
Snack 1: One spoonful of almond butter, one green apple
Lunch: 1/2 cup of brown rice, 1 cup of black beans, red peppers, avocado, corn, kale
Snack 2: Small cup of hummus, baby carrots
Dinner: Handful of spinach, sautéed mushrooms, 1/2 cup of brown rice, edamame
Breakfast: Granola, coconut yogurt, berries, almonds
Snack 1: 1 glass of almond milk, small cup of fresh fruit, one power bar
Lunch: 2 sweet potatoes, one cup of chickpeas, sautéed asparagus
Snack 2: 2-3 slices of tofurkey
Dinner: Stir fry: 1 cup of brown rice, cabbage, tofu, mushrooms, broccoli, zucchini, cherry tomatoes
Breakfast: Smoothie: strawberries, half a banana, one tablespoon peanut butter, soy milk.
Snack 1: Avocado toast on whole wheat bread, almond yogurt
Lunch: ½ cup of brown rice, one cup of lentils, caramelized onions, spinach
Snack 2: Roasted chickpeas, sunflower seeds
Dinner: Zucchini noodles, carrots, beets, sun-dried tomatoes, cubed tofu
Breakfast: Oats with cocoa powder, agave nectar, berries
Snack 1: Cashew butter toast with half a banana
Lunch: 1/2 cup of couscous, 1 cup of lentils, brussels sprouts, kale, cucumber
Snack 2: Small bowl of guacamole with plantain chips
Dinner: Veggie burger, sweet potatoes fries
Breakfast: Protein pancakes with maple syrup
Snack 1: Fresh fruit bowl mango, kiwi, pineapple, berries, coconut flakes
Lunch: Squash, zucchini, tempeh, red quinoa, kale
Snack 2: Chia seeds pudding with almonds
Dinner: Sweet plantains, black beans, cashew cheese quesadilla on whole wheat tortilla