A plant-based diet has numerous benefits for athletes, including improved recovery time, reduced inflammation, and increased nutrient intake. Following a plant-based meal plan can be a great way for athletes to achieve their nutritional goals, and also supporting their athletic performance. In this article, we provide a 7-day plant-based meal plan for athletes, including breakfast, lunch, dinner, and snack options for each day.
The first day of our 7-day plant-based meal plan for athletes begins with a protein-packed breakfast that will help fuel the body for a workout. Athletes can start their day with a vegan protein smoothie containing spinach, banana, and almond milk. This breakfast smoothie is an excellent source of protein, fiber, and vitamins, providing the body with the necessary nutrients to stay energized and focused during exercise.
Snack: Apple with almond butter
Apples are a great source of carbohydrates, while almond butter is a good source of healthy fats and protein. This snack is perfect for refueling after a morning workout.
Lunch: Quinoa salad for lunch, along with roasted carrots and chickpeas.
Quinoa is a great source of carbohydrates and protein, making it an ideal food for athletes. Roasted vegetables, such as sweet potatoes, bell peppers, and zucchini, provide vitamins and minerals. Chickpeas are a good source of protein and fiber, helping to keep you full and satisfied.
Snack: Carrots and hummus
Beta-carotene, which is rich in carrots, converts into vitamin A in the body and is essential for healthy eyes and skin. A fantastic source of protein and beneficial fats is hummus.
Dinner: Vegan chili with brown rice and avocado
Chili made with beans is an excellent source of protein and fiber. Brown rice is a good source of carbohydrates and vitamins. Avocado is rich in healthy fats, which are important for brain function and hormone balance.
Day 2 of 7 day plant based meal plan for athletes, includes:
Breakfast: Tofu scramble with kale and whole grain toast
Incorporating tofu into various dishes is an excellent way to add plant-based protein to your diet. Additionally, kale is a nutrient-rich leafy green vegetable that contains anti-inflammatory and antioxidant properties. When paired with whole grain toast, this snack provides a satisfying combination of complex carbohydrates, healthy fats, and protein to keep you energized throughout the morning.
For a mid-day snack, dried fruit, nuts, and trail mix are excellent choices. Nuts are a great source of healthy fats, fiber, and protein, while dried fruit provides natural sugars and antioxidants. Trail mix is also a convenient and portable snack that can be enjoyed on-the-go.
At lunchtime, vegan lentil soup paired with whole grain crackers provides a satisfying and nutritious meal. Lentils are an excellent source of plant-based protein and fiber, and they also contain several essential vitamins and minerals such as iron, zinc, and folate.
A vegan protein bar is a convenient way to get a quick boost of protein. However, it’s essential to look for bars made with whole food ingredients and containing at least 10 grams of protein per serving.
For dinner, sweet potato and black bean tacos topped with salsa and guacamole are a fun and customizable way to enjoy a plant-based meal. Sweet potatoes are an excellent source of complex carbohydrates, fiber, and vitamins such as vitamin A and C. On the other hand, black beans are rich in protein, iron, and fiber. Additionally, salsa and guacamole provide added flavor and nutrients to this satisfying meal.
3rd Day of 7 day plant based meal plan for athletes, includes:
Breakfast: Oatmeal with almond milk, berries, and chia seeds
Oatmeal is an excellent source of carbohydrates, which provides energy for the body. Berries are rich in antioxidants, which reduce inflammation caused by exercise, and chia seeds are a good source of protein and omega-3 fatty acids, which support muscle recovery and reduce inflammation.
Snack: Whole grain crackers and cashew cheese
Whole grain crackers provide complex carbohydrates and fiber, while cashew cheese provides protein and healthy fats. This snack is a great way to refuel between meals.
Lunch: Vegan sushi rolls with avocado and vegetables
Sushi rolls made with vegetables and avocado provide a good source of carbohydrates, healthy fats, and fiber. The nori (seaweed) used to wrap the sushi is rich in iodine, which is important for proper thyroid function.
Edamame is a good source of protein, fiber, and carbohydrates. It also contains folate, which supports the production of red blood cells.
Dinner: Dinner will be a quinoa bowl with roasted vegetables and tahini dressing.
Roasted vegetables are a good source of carbohydrates, and fiber, and some antioxidants. And the quinoa provides protein and complex carbohydrates. Sesame seeds are rich in protein, healthy fats, minerals such as calcium and iron, are used to make tahini dressing.
4th Day of the 7 day plant based meal plan for athletes, includes:
Breakfast: Vegan protein smoothie with berries, kale, and hemp seeds
Starting your day with a protein-packed breakfast is a great way to fuel your body for the day ahead. The vegan protein smoothie contains berries, kale, and hemp seeds, all of which provide excellent sources of antioxidants, vitamins, and minerals. Hemp seeds are also a great source of plant-based protein, with about 10 grams per serving.
Snack: Fresh fruit salad
Fruits are packed with vitamins, minerals, and fiber, making them a great snack option for athletes. This fresh fruit salad is a tasty and refreshing way to get a variety of nutrients to keep you fueled throughout the day.
Lunch: Lunch will be a sweet potato fry and vegan black bean burger.
This vegan black bean burger is a delicious and protein-packed lunch option for athletes. Black beans are the excellent source of protein and fiber, because are both essential for muscle recovery and overall health. Sweet potato fries are a great alternative to regular fries, providing complex carbohydrates for sustained energy.
Snack: Vegan yogurt with granola
Yogurt is a great source of probiotics, which can help improve gut health and boost immunity. This vegan yogurt is made with plant-based ingredients, providing all the same benefits as traditional yogurt. Granola is a great source of complex carbohydrates and fiber, providing sustained energy to fuel your workouts.
Dinner: Vegan stir fry with tofu, vegetables, and brown rice.
This vegan stir fry is a flavorful and nutrient-dense dinner option for athletes. Tofu is an excellent source of plant-based protein, with about 10 grams per serving. Vegetables like broccoli, bell peppers, and carrots are loaded with vitamins and minerals, and brown rice provides complex carbohydrates for sustained energy.
In the day 5 of 7 day plant based meal plan for athletes, includes:
Breakfast: Veggie protein pancakes for breakfast with fresh fruit and maple syrup
Starting your day with a nutritious breakfast is essential to maintain your energy levels throughout the day. Vegan protein pancakes made with whole-grain flour, plant-based protein powder, and almond milk are a great way to get a high-protein and high-carbohydrate breakfast. Top it up with fresh fruits and maple syrup to provide additional vitamins, minerals, and carbohydrates to support your performance.
Snack: Roasted chickpeas
Chickpeas are an excellent source of plant-based protein, fiber, and carbohydrates, making them a perfect snack for athletes. Roasted chickpeas are a delicious and crunchy snack that can be easily made at home. They provide a good balance of macronutrients and helps to keep you feeling full until your next meal.
Lunch: Vegan Caesar salad with tempeh
A vegan Caesar salad made with romaine lettuce, croutons, and a vegan Caesar dressing is a great way to get a variety of vitamins and minerals. Adding tempeh, a fermented soybean product, to your salad provides an additional source of plant-based protein. Tempeh is also rich in probiotics and can improve your gut health.
Snack: Vegan protein shake
A protein shake made with plant-based protein powder, almond milk, and fresh fruits is a quick and easy way to get a high-protein snack between meals. Plant-based protein powders are an excellent source of protein, and they’re easy to digest, making them ideal for athletes.
Dinner: Vegan shepherd’s pie with lentils and mixed vegetables
A vegan shepherd’s pie made with lentils and mixed vegetables is a satisfying and nutritious dinner option. Lentils are a great source of plant-based protein, fiber, and carbohydrates, making them an excellent choice for athletes. Mixed vegetables provide a variety of vitamins and minerals that are essential for maintaining optimal health and performance.
Day 6th of the 7 day plant based meal plan for athletes, includes:
Breakfast: A vegan protein smoothie with peanut butter, banana, and almond milk is a great way to start the day. The smoothie is packed with protein, healthy fats, and carbohydrates, which will provide the energy needed for a workout. Peanut butter is a good source of protein and healthy fats. On the other hand bananas are rich in potassium, and helps prevent muscle cramps. Almond milk is low in calories and high in calcium, which is important for bone health.
Snack: Energy balls made with nuts and dates are a great snack option for athletes. Nuts are a good source of healthy fats and proteins, while dates provide carbohydrates and natural sweetness. This snack is easy to make and can be stored for later.
Lunch: A vegan falafel wrap with hummus and veggies is a delicious and filling lunch option. Falafel is made from chickpeas, which are a good source of protein and fiber. Hummus is a great source of healthy fats and adds flavor to the wrap. Adding veggies like lettuce, tomato, and cucumber provides additional vitamins and minerals.
Snack: Roasted sweet potato wedges are a tasty and nutritious snack that can be enjoyed any time of the day. Sweet potatoes are a great source of carbohydrates and are rich in vitamins A and C.
Diner: For dinner, athletes can enjoy a hearty and nutritious meal of vegan lasagna with tofu ricotta and vegetables. This meal is an excellent source of protein and calcium from the tofu, ricotta and a variety of vitamins and minerals from vegetables like spinach, zucchini, and eggplant. Additionally, this meal can be prepared ahead of time and reheated for convenience.
7th day of the 7 day plant based meal plan for athletes, includes:
As we come to the last day of our 7-day plant-based meal plan for athletes. So, we have saved one of the best meals for last day. This day’s meals will provide a great balance of protein, fiber, healthy fats, and micronutrients to fuel your body and keep you performing at your best.
Breakfast: Vegan protein smoothie bowl with granola and fresh fruit
Starting the day with a vegan protein smoothie bowl is an excellent way to get a good dose of protein and healthy fats to fuel your muscles. Blend together a scoop of vegan protein powder, almond milk, frozen fruit, and a handful of spinach. Top the bowl with your favorite granola and fresh fruit for added fiber and vitamins.
Snack: Vegan protein bar
When it comes to plant-based snacks, protein bars are a convenient and tasty option. Choose a vegan protein bar which is made with whole food ingredients and without added sugars or artificial sweeteners.
Lunch: As part of a 7-day plant-based meal plan for athletes, lunch can be a filling and hearty vegan quinoa and black bean salad with avocado. This salad is not only delicious but also packs a nutritious punch. Quinoa, a complete protein source, provides all nine essential amino acids, while black beans offer plant-based protein and fiber. The healthy fats from the avocado help you feel satiated and full.
Snack: For a refreshing and nutritious snack, athletes can enjoy a plant-based yogurt made with almond or coconut milk and topped with fresh berries. This snack is an excellent source of protein and calcium from the yogurt, and the berries provide antioxidants and fiber.
Dinner: Dinner can be a satisfying vegan sushi bowl with tofu, avocado, and vegetables. Sushi bowls are a convenient and easy way to enjoy all the flavors of sushi without the need to roll it up. This vegan version includes tofu, a good source of protein, avocado, a source of healthy fats, and a variety of vegetables, providing a range of micronutrients.
Following a plant-based diet can provide all the necessary nutrients to fuel an athlete’s body and improve the performance. By incorporating a variety of whole plant foods, athletes can ensure they are getting enough protein, healthy fats, fiber, and micronutrients to support their physical activity. This 7-day plant-based meal plan is a great starting point for anyone looking to try out a plant-based diet and see how it can benefit their athletic performance.