Plant-Based Eating for the Strength Athlete

Calories/macros and meal plans vary from person to person, depending on personal goals and dietary needs.  This is an example and not meant to be specific to any one individual but rather how you might organize your meals and pair vegan/plant-based foods according to set macros. Please contact for individual consultations for plant-based nutrition guidance.

Here is an example of a 2000 calorie meal plan of for an individual who strength trains and has a higher than average protein intake of 105-110g (20% of daily calories) a day to support muscle growth, strength, and recovery. Carbohydrates make up close to 45% of daily calories and fats 22%. Approximate macro breakdowns are given for each meal but will vary depending on individual needs, amounts, and brands.

Plant-Based in 5 Meals:

Meal 1:  Oatmeal or Oat Bran, peanut butter powder, vanilla protein powder, blueberries, banana, drizzle of warm nut butter. (C: 41g; P: 26g; F: 16g)

Meal 2:  BBQ tempeh and forbidden rice. Seasoned veggies: zucchini, green beans, parsnips

(C: 56g, P: 26g, F:7g)

Meal 3: Street Tacos: 3 corn street tacos, rice, beans, and meatless ground. Toppings: tomatoes, sliced black olives, and Cholula with a side of pineapple

(C: 60g, P: 22g, F: 7g) Meal 4 (snack):  Sourdough toast with avocado, tomatoes, and sprinkled with hemp seeds (C:33g; P: 8g; F: 13g) Meal 5:  Homemade seitan with vegan buffalo sauce, quinoa, steamed broccoli

(C: 25g; P: 26g; F: 6g)

Light, healthy sweet ideas: fruit with Coco whip, coconut yogurt with protein powder, no bake energy oat bites, a small piece of very dark chocolate, homemade chocolate chia pudding.

Comment with your favorite meals and/or healthy sweets!

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