Protein Packed Diet Plan For Vegan Athletes

vegan athlete diet plan
The Best Diet Plan for Vegan Athletes - By Alexandra Bernal

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

MONDAY

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

TUESDAY

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

WEDNESDAY

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

THURSDAY

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

FRIDAY

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

Alexandra Bernal is a kickboxing and Barre technique instructor in New York City. She is a cardio maniac and a yogi. She believes a workout should be complete. She likes different combinations between cardio, high intensity training, weight training, proper stretching and meditation for best results. As a vegan athlete she coaches transitioning vegans on plant based nutrition.

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