Updated: Jan 22, 2021
I have been vegan now for over 11 years and an athlete for 17 years. In terms of plant-based eating, I am here to say as someone who has been doing this successfully for a long time, it is totally doable. In addition to supporting performance, plant-based eating has many benefits including improving overall health. Equally important, eating a plant-based diet is kinder to the planet, is cruelty free and compassionate to animals, and significantly lowers a persons environmental footprint. Below are some tips on how to successfully incorporate and create plant-based meals into your diet.
Plan ahead for the meals you want to make.
Know your nutritional needs. Do you need more protein in your diet? Do you need specific macros to support your performance?
Decide what you want to make and shop for the items. Have them on hand and ready to go for when you meal prep or make your meals.
If you are transitioning to a plant based diet, plan meals that are similar to meals you already like to eat. For example, pasta with red sauce and meatballs: a red sauce (no dairy in the ingredients), pasta (no egg), choose plant-based meatballs such as Gardein.
TIP: Swap animal protein for plant-protein and dairy for non-dairy alternatives. Heavy hitting plant proteins include: tofu, tempeh, edamame, seitan, TVP, beans, lentils, and plant meats such as field roast and Tofurkey products - use these in smaller quantities, however, focusing on high protein plant options as much as possible.