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.

BREAKFAST

Egg Beaters (egg substitute) omelet with veggies

and shredded soy cheese

1 cup of citrus fruit

1 whole-grain bagel with soy spread

MORNING SNACK

Endurance drink with pretzels

LUNCH

1 bowl of bean soup with whole-grain crackers

Veggie pizza with soy cheese

Green salad with mixed veggies

AFTERNOON SNACK

2 ounces of almond cheese

1 apple

1 ounce of almonds

DINNER

Salad greens

BBQ soy “beef” skewers

1 baked sweet potato with soy spread

Soy yogurt parfait with granola and

mixed berries

LATE-NIGHT SNACK

Hot chocolate made with rice milk