Vegan Athlete - Meal Plan/Ideas!

09:54

Calling all fitness fanatics, gym rats, yogis and athletes! This blog post is for you or anyone who needs some good quality, delicious and nutritious Vegan meal ideas! 

If you're training lots, moving about, running, or flexing about in headstands chances are you need a little more to fuel your body. The right nutrition, right amount of carbohydrates, protein and fats will help you recover and push even further! You're probably thinking chicken, broccoli, brown rice, greek yogurt, protein shakes etc. But hey I want to break the stigma that you can eat Vegan food and still gain muscle or run for miles or train god damn hard. If a Vegan diet is done well, it can actually be incredibly beneficial to an athlete. Plant foods compared to meat & dairy proteins have lower acidity level meaning this reduces inflammation and helps recovery. Eating plenty or fruit, veggies, and whole grains you're packing your body with fibre which help optimise digestion and leave you feeling less bloating helping you perform better. A plant based diet can also help lower cholesterol which helps cardiovascular health meaning you can run longer, jump further and train harder! Not only that but eating a plant based diet can help maintain your physique as an athlete due to less saturated fats. 

I wanted to give you some god quality, nutritious ideas which you can use to support your training or if you want to focus on supplying your body with satisfying, healthy wholefoods. So below are recipes for breakfast, lunch, dinner and a whole load of snacks! Of course these easy recipe and ideas are there for you to alter and mix up completely, some days you might now need as many snacks, some days you might want breakfast for dinner or you might have a thing for green smoothies every day! Most importantly listen to your body, there are no rules and enjoy it!

Breakfast (Great for Pre/Post workout) 




 Oats
- Combine 1/2 cup of oats with non-dairy milk or water and toppings of choice. Some of my favourites are banana, fresh.frozen berries, chia seeds, peanut butter or nuts. I also love to add cinnamon, ginger, or a scoop of good quality Vegan protein powder*

 Green Smoothies - Add to your blender spinach or kale, courgette, berries of choice and/or banana, a good quality vegan protein powder, non - dairy milk, and super foods of choice. I like to add chia seeds or flaxseed or some kind of nut butter for healthy fats.

 Tofu Scramble - Drain and crumble half a pack of tofu in a pan with some chopped cherry tomatoes, sliced mushrooms, add spices such as turmeric, paprika, black pepper and a pinch of salt and mix together so you tofu is covered. Cook for around 5 minutes. Add some spinach and chopped chives at last minute and cook until the spinach has wilted.

 Sweet Potato Toast - Switch up your usual toast with toasting sweet potato slices! Slice up a medium sweet potato, toast for around 5 minutes until cooked all the way through. You may need to toast a few times depending on the power of your blender. You can then pick toppings of choice for example mashed avocado with a pinch of sea salt, chilli flakes and black pepper, almond butter with sliced banana and a sprinkle of pumpkin seeds or tahini with sesame seeds and goji berries!

Chia Pudding - Combine 3 tbsp chia seeds with 1 cup of non-dairy milk, an optional sweeter such as maple syrup, and whatever extras/flavours you fancy such as fresh/frozen berries, slices banana, mango, nut butters, coconut flakes, sliced almonds, coco powder, vegan protein powders, cacao nibs, etc. The list is endless. Or check out my Lemon Matcha Chia Seed Pudding for the ultimate morning boost!

Morning Snacks (if needed)




Homemade energy bites
- The possibilities with these are endless! Combine things such as oats, ground almonds or coconut flour with a binder such as nut butters, dates, coconut oils and various flavours or extras such as cinnamon, ginger, lemon, cacao, vegan protein powders, chia seeds, flaxseed, raisins, cranberries. I have a few recipes you can find on my blog such as these Lemony Snow Ball Truffles which are my favourite mid - morning pick me up.

2 wholegrain rice cakes with a 2 tbsp of peanut butter - Spread 2 tbsp of peanut butter/nut butter of choice over two whole grain rice cakes and sprinkle of cinnamon if desired.

Veggie batons with hummus - Slice up some carrot and cucumber batons and serve with some creamy hummus

Soy/coconut yogurt with berries - Choose a non - dairy yogurt such as soy or coconut with berries of choice, stir in some Vegan protein powder for extra protein.


A piece of fruit such as an apple/orange with a handful of almonds

Lunch 



Salads
- Combine a big base of greens such as kale, spinach, romaine, watercress, rocket with veggies of choice such as carrots, cucumber, tomatoes, peppers, celery, radish, roasted sweet potato, roasted butternut squash, a protein such as chickpeas, butter beans, black beans, lentils, edamame, baked tofu, with some avocado chunks, pumpkin seeds or a big dollop of hummus. Dress with a tahini dressing of tahini, lemon and apple cider vinegar.

Open faced sandwich - You can find a recipe for a avocado/chickpea smash sandwich here 

Roasted chickpeas wraps - Drain and rinse your chickpeas, coat them in some oil and spices of choice such as paprika, cumin, chilli powder, salt & pepper. Roast in the oven for around 40 - 45 minutes. Place in a whole wheat wrap with fresh salad leaves, cherry tomatoes, cucumber, grated carrot and some hummus.

Quinoa stuffed peppers - Make up a batch of my Warm Tahini Quinoa Salad  spoon in to half a large bell pepper and bake in a preheated oven at 180c. Serve with salad of choice or some sweet potato wedges!

Rice Bowls - Combine wholegrain rice, lentils, roasted sweet potato chunks and kale along with a lemon or tahini dressing, garnish with some fresh coriander for extra flavour.

Afternoon Snack (important if training in the afternoon)




Kale crisps
- Scatter large kale leaves over a oven tray with a drizzle of oil and spices of choice roast on a low heat until crispy but not burnt.

Apple/banana slices with 2 tbsp nut butter - Slice an apple and either spread on your nut butter or dip your apple in.

Post workout smoothie - Mix and match this as you wish, add some raw vegan protein powder either a good blend, hemp, pea or rice, a healthy fat such as almond or peanut butter, avocado or chia seeds which add extra protein, leafy greens such as kale, spinach, swiss chard, romaine, or any other veg you fancy courgette and broccoli are great additions, 1 or 2 portions or fruit such as frozen berries, banana, kiwi, pineapple or apples and some liquid like non-dairy milk, coconut water or water.

Rye bread, mashed avocado & a drizzle of tahini - Toast some rye bread and mash your avocado with some black pepper and some chilli flakes before spreading over your toast. Finish with a drizzle of tahini if desired.

Trail mix - Make your own trial mix by combining nuts of choice with some coconut flakes, raisins or cranberries, sunflower/pumpkin seeds and cacao nibs! Mix and match as you wish!


Dinner 




Tofu stirfry - Drain and cube your tofu. Stir fry with a mix of veggies such as courgette, mushrooms, bell peppers, green beans, baby corn, broccoli, cauliflower, spinach, kale etc. Add spices such as chilli powder, smoke paprika, cumin, salt & pepper, tamari/soy sauce, tahini and a squeeze of lemon juice. Serve of it's own or with some quinoa/brown rice noodle and extra veggies.

Buddah Bowls - Choose a base of brown rice, quinoa, buckwheat or teff, add as many veggies as you want such as roasted squash, sweet potato, carrots, courgette, broccoli, cauliflower, with a protein such as edamame or roasted chickpeas and a big dollop of hummus!

Easy Pasta - Choose either a wholewheat or gluten free pasta, make your own pasta sauce with tinned tomatoes, tomato puree and whatever spices you feel like such as chilli, paprika, cumin, coriander, oregano, ad a splash of apple cider vinegar and a little salt & pepper. Add some sliced mushrooms or spinach. Stir into you pasta and sprinkle with some nutritional yeast. You can find a pasta recipe here on my blog using a high protein Edamame pasta which I love!

Burrito bowls - Combine either brown rice or quinoa with some black beans, sweet corn, salsa, mashed avocado, kale and sweet potato! Don't forget the garnish of fresh coriander!

Chilli's/stews - Combine tinned tomatoes, whatever veggies, beans/lentils you fancy with lots of  herbs & spices! Serve with brown rice quinoa or you can try my Easy Vegan 3 Bean Chilli recipe with I loved serves with some vegan nachos and avocado!

Night snacks (if needed) 



DIY Crumble - In a small bowl place some dairy free yogurt, apple chunks, some homemade granola and a drizzle of nut butter!

Vegan protein hot chocolate - Mix together 1 tbsp cacao/coco powder, 1 scoop of good quality chocolate vegan protein powder (optional, if not using add another tbsp cacao), 1 tsp almond butter, 1 cup of non - dairy milk and 1 tsp sweetener (if needed). Heat on a low heat for around 5 minutes or until desired temperature.

Dark chocolate - I love good quality dark chocolate above 80% or a chocolate blend with coconut milk. Hotel Chocolat, Montezumas, Ombar, Vivani or Booja Booja are my favourites. Just always make sure you select ones without any milk products and are above 75%.

Boosting Brownie Balls  - Serve with some fresh sliced strawberries & raspberries

Berry protein ice cream - In a blender place 1 cup of frozen berries with 1 scoop of good quality vegan protein powder and a little bit of non - dairy milk. Blend until a thick ice cream consistency. You can also add in any extras such as coco powder, nut butters, cinnamon etc. Top with whatever you fancy!

I hope this has helped you out with some healthy, plant - based dishes. Of course like I said, feel free to mix and match and of these up, I mean it you want oats for dinner go for it, or if you're fancying a chilli for lunch by all means do it! It's just there to give you something to follow!

Feel free to let me know any meals/snacks you enjoy! I'd love to give them a whirl!

*The Vegan Protein Powders I use are VivoLifeUk, My Protein Vegan Blend & MissFitsNutrition, you can find my full review here

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1 comments

  1. Yes really needed some ideas for when I go Vegan next month!

    ReplyDelete

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