Mar 23, 2018

Meatless Always

Lisa Dorfman

There are many reasons why someone chooses to become a vegetarian. It may be rooted in religious beliefs, animal rights concerns, environmental consciousness, economics, health, or simply that they don’t like the taste of meat. Whatever the motivation, vegetarians who know how to adapt their diet to the demands of athletic performance enjoy much upside and practically no downside.

Here’s a look at a daily meal plan for a vegetarian athlete:

BREAKFAST

Whole-grain waffles with mixed berry topping

1 cup of soy yogurt

1 cup of mixed citrus fruit

MORNING SNACK

Soy-based energy bar

1 cup of soy, hemp, or almond milk made into

a smoothie with a banana and berries

LUNCH

Veggie wrap with whole-grain tortilla and grilled

tempeh strips

Fruit salad: melon, banana, citrus, and pear

Vegetable juice

AFTERNOON SNACK

Endurance drink with high-carb sports bar

DINNER

3 cups of whole-grain spaghetti with red sauce

and veggies

2 whole-grain rolls

Green salad with mixed veggies

LATE-NIGHT SNACK

Jell-o with whipped soy cream

Image by Ewan Munro