48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

Whether you’re an athlete, a gym rat, or a bonafide yogi, you can benefit from a plant-based lifestyle that can help fuel your workout performance. So, what does a vegan plate look like? Follow these healthy, satisfying whole food meal plan choices that will help you reduce calories, but boost your nutrient intake, so won’t shortchange your active lifestyle or your long-term health.

Upon Rising:

Water with lemon juice (decreases morning inflammation and increases energy) or a green juice made with kale, lemon, ginger, green apple, and cucumber (also decreases inflammation and provides vitamins and minerals)

Breakfast Choices (pre or post-workout):

48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

  • A bowl of steel cut or rolled oats (1/3-1/2 cup) mixed with 1/2-1 cup of unsweetened non-dairy milk and water, with 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, and stevia if needed
  • A green smoothie with spinach or kale, acai berry puree, cranberries, blueberries and/or banana, a whole foods vegan protein powder, unsweetened non-dairy milk, and coconut yogurt or raw almond butter
  • Chia pudding topped with fruit of choice and sliced almonds
  • Steamed quinoa with 1/4 avocado sliced, 3 ounces grilled or sautéed savory tofu or tempeh, kale, and matchstick carrots
  • Quinoa or wild rice cooked with unsweetened non-dairy milk, berries, and ground flax; add some almonds for more protein and fats if desired
  • A baked sweet potato with salsa, kale, and tahini; one cup of plain soy yogurt with chia seeds on the side for protein
  • Tahini spread over wholegrain bread with an apple or orange on the side
  • Coffee or chai, green, or herbal tea (nix the sugar and use stevia and non-dairy milk instead of cream)

Morning Snack Ideas (if needed)

48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

  • 15-20 raw almonds with celery, red bell peppers, and raw carrots
  • An orange or apple with 1/4 cup raw cashews
  • 1/3 cup raw superfood trail mix made with raw almonds, coconut flakes, mulberries or goji berries, Brazil nuts, and walnuts
  • A soy, coconut, or almond milk-based yogurt (choose unsweetened) with some flax and berries
  • A green juice

Lunch Ideas:

48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

  • 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
  • 1 large salad with kale, romaine, arugula, or spring greens with cucumber, raw olives or avocado (1/4 cup), carrots, peppers, celery, chickpeas, sunflower or pumpkin seeds, dried raisins or strawberries, and a vinaigrette dressing
  • Seared tofu with roasted butternut squash, steamed kale or spinach, and fresh sliced tomatoes
  • Chickpea Salad Sandwich Deluxe with an orange or apple on the side
  • a sandwich made from sprouted grain bread, raw almond butter, fresh sliced strawberries or bananas, and a container of soy yogurt (unsweetened) on the side with cinnamon and chia or flax seeds
  • A bowl of oatmeal or steamed quinoa (see breakfast recipe suggestions)
  • A bowl of vegan chili topped with avocado slices
  • A simple bowl of lentils, brown rice, sweet potatoes, and kale
  • A simple bowl of brown or wild rice, broccoli, butternut squash, and tempeh
  • A black bean wrap with tomatoes, corn, avocado and other veggies of choice
  • Water to drink ( hydration is key for athletes)

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

48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

  • 1 orange with raw trail mix or raw nuts and seeds
  • 1 green apple with 2 tablespoons raw almond butter
  • Green juice
  • A bowl of berries with some soy yogurt or coconut yogurt (unsweetened)
  • A post-workout smoothie
  • A banana with a tablespoon or two of raw cashew butter
  • Vegan protein pancakes
  • Protein pudding made with a vegan protein powder, coconut flour, stevia, vanilla extract, and fresh blueberries (stir with almond milk into a pudding)
  • Raw energy bites
  • Raw fruit and nut bars like these Peanut Butter Chocolate Chip ‘Lara’ Bars
  • Celery, red bell pepper slices, raw carrots, and raw cukes (good for mid-day munchies, not as post-workout fuel)
  • Water, water, water (and herbal tea or green tea if needed)

Dinner Ideas (emphasize protein at dinner for overnight recovery):

48 Quick Vegan Meals For A Complete Athlete’s Menu (Breakfast, Lunch and Snacks)

Any of the lunch ideas above or :

  • Tempeh with sauteed carrots, spinach, and mushrooms
  • A Buddha bowl made with black rice or teff, sesame seeds, avocado slices, broccoli, cauliflower, roasted butternut or zucchini squash, lemon juice to sweeten, black pepper and spices, edamame or chickpeas
  • Breakfast for dinner such as soaked oats with chia seeds, coconut yogurt, and a scoop of vegan vanilla protein powder added, berries or pumpkin added, and cinnamon and stevia to sweeten
  • Stuffed wrap with quinoa, carrots, 1/4 an avocado, chickpeas, and tofu if desired (add tahini for more fat and protein if you want.)
  • Quinoa with black beans, salsa, sweet potatoes, and kale or spinach
  • Vegan chili or a bean-based stew
  • Marinated kale salad made with kale, lemon juice, mashed avocado, seasonings of choice, cubed sweet potatoes, and either tofu, tempeh,edamame, lentils, black beans, chickpeas, or quinoa for protein
  • Water, tea, or decaf coffee to drink

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

  • berries with non-dairy yogurt
  • chia pudding made with chia, non-dairy milk, stevia, cinnamon, and coconut flour  to thicken
  • a square of 80% or higher cacao content dark chocolate with an orange
  • an apple with raw almond butter
  • pumpkin protein yogurt made with vanilla vegan protein powder, canned pumpkin, stevia, pumpkin pie spice, and non-dairy milk
  • 1/3 cup homemade vegan granola with unsweetened non-dairy milk to eat like a cereal
  • healthy oatmeal cookies
  • glass of water before bed or a small glass of non-dairy unsweetened milk for extra calcium

If you are looking to eat balanced vegan meals suitable for a healthy, active lifestyle that will provide energy and fool-proof you against nutritional deficiencies, then check out these 145 detailed fully illustrated recipes that don’t compromise on taste!

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