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NUTRITION & SUPPLEMENT

Delicious Vegan Sample Meals for an Athlete

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Animal-based foods are inflammatory.

Everyone needs high-quality sources of nutrition. Vegans had found these in plant-based foods. These foods give nutrients easily recognized and processed into energy by the body while caring for the muscles and heart, speeding up muscle growth and repair.

Below is a sample of a meal or snack with specific amount of carbs, fats and protein that women need. Recommended beverage is also given.

 

Upon Rising:

* water with lemon juice

Image result for water with lemon juice

Breakfast (pre or post-workout):

* bowl of steel cut or rolled oats (1/3-1/2 cup) with 1/2-1 cup of unsweetened non-dairy milk and water, 1/2  sliced banana or 1/2 a sliced apple, 1-2 tbsp. chia seeds and/or 1 tbsp. ground flax seeds, berries of choice, stevia (optional)

Image result for bowl of steel cut or rolled oats with unsweetened non-dairy milk and water sliced banana or a sliced apple, chia seeds and/or ground flax seeds, berries, stevia

* coffee or chai, green, or herbal tea

Morning Snack (optional) 

* 15-20 raw almonds with celery, red bell peppers, and raw carrots

* green juice

Image result for green juice

Lunch:

* 1 large salad with romaine, shredded kale, matchstick carrots, 2-3 tbsp. hummus, sliced red bell peppers, roasted sweet potato or roasted squash cubes, 1/4 cup each of edamame, lentils or black beans, 1/4 cup cubed avocado and a lemon/mustard/tahini based dressing

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* water to drink

Afternoon Snack (optional, especially if workouts are in the afternoon):

* 1 orange with raw trail mix

* water

Image result for glass of water

Dinner (protein is important at dinner for overnight recovery):

Any of the lunch ideas above or :

* tempeh with sauteed carrots, spinach, and mushrooms

Image result for tempeh with sauteed carrots, spinach, and mushrooms

* water, tea, or decaf coffee to drink

Nighttime Snacks (only if hungry, at least two hours before bed)

* berries with non-dairy yogurt

* milk

 

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