Oct 13, 2017
Vegetarian Meal Plan
Lisa Dorfman

Many athletes today are abiding by a vegetarian diet. How can you ensure they still get the carbohydrates, protein, healthy fat, vitamins, and minerals they need? It’s not hard, as long as they fill each meal with healthy options.

Below is a sample meal plan for a vegetarian athlete.


Egg Beaters (egg substitute) omelet with veggies

and shredded soy cheese

1 cup of citrus fruit

1 whole-grain bagel with soy spread


Endurance drink with pretzels


1 bowl of bean soup with whole-grain crackers

Veggie pizza with soy cheese

Green salad with mixed veggies


2 ounces of almond cheese

1 apple

1 ounce of almonds


Salad greens

BBQ soy “beef” skewers

1 baked sweet potato with soy spread

Soy yogurt parfait with granola and

mixed berries


Hot chocolate made with rice milk

Lisa Dorfman, MS, RD, CSSD, LMHC, aka The Running Nutritionist®, is a leader to industry the public and the press for more than two decades. She is personal nutritionist for hundreds of high school athletes and teams; dozens of professional athletes, including those in the NFL, MLB, PGA, USTA, US Boxing, USA Taekwondo, and was the US Sailing Olympic and Paralympics Team Nutritionist for the 2008 Olympics.

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