A Vegan Athlete’s Daily Diet

Breakfast:

• High fiber cereal such as raisin bran, muesli or granola, about 1-2 cups
• Fiber helps utilize carbohydrates after a “carbo cram,” so you should always be getting enough.
• Soy, rice or nut milk, 1 cup. Soymilk has the most protein, so that’s what I recommend.
• Piece of fruit. An apple or berries are good choices, when in season.

Snack: (You should never go more than four hours without eating, so always snack!)

• Dried fruit or nuts or seeds, about ½ cup. Good nuts are walnuts or almonds.

Lunch:

• Carrot sticks.
• Side salad – always choose the deepest, darkest greens! Avocado is also good on salads and provides good monounsaturated fat and nutrients.
• Vegan salad dressing, 2 tablespoons. It can be full fat, because fat is needed!
• Natural peanut butter sandwich on whole grain bread, or tofu wrap: cooked and thinly sliced tofu with hummus, tomato and sprouts on whole grain tortilla.

Snack:

• Piece of fresh fruit and soy yogurt. Or, if before a practice, two graham crackers (watch out for partially hydrogenated oils, however) or half of a whole grain bagel. Vegan nutrition bars are good but often high in fiber, which can be uncomfortable to digest during physical activity.

Dinner:

• Black bean or other high-protein soup
• Whole wheat crackers
• Steamed broccoli with lemon juice and sesame seeds -delicious and healthy!
• Cooked sweet potato – pop a medium sweet potato in the microwave for about 5 minutes at a time until completely cooked (Should be soft in the middle.) These are good with a tofu-based vegan dressing.

Dessert (optional!):

• Half cup of natural sorbet or 100% fruit bar or fresh fruit. Fresh fruit is the best choice.

Eating plan before a big game: Load up on protein foods the day before.

• Eat mainly carbohydrates on game day – breads, pasta, crackers, cereals, bagels, fruits and vegetables are all good.
• Eat more high-fiber foods in the morning so the can be digested before the meet. Dried fruits and nuts are ok in the morning, too.
• Eat more low-fiber things later on.
• Make sure you drink at least 64 oz of water that day.
• Eat something high in carbohydrates but low in fiber one hour before you do any physical activity – like graham crackers or a bagel.
• After you finish your game or event, I recommend a banana or an orange. Both replace potassium that may have been lost. They’re great recovery foods.