From: Vegan diets: practical advice for athletes and exercisers
Meal | Ingredients |
---|---|
Breakfast: “Tofu scramble with avocado toast” | • Tofu, ½ block / 250 g • Whole-wheat bread, toasted, 3 large slices • Avocado, ¼, diced • Navel orange, 1 medium • 2 g microalgae oil supplement |
Lunch / pre training: “Roast vegetable, tempeh & buckwheat salad” | • Buckwheat, raw, 1 cup • Tempeh, ¾ cup / 100 g • Zucchini, ½, roasted • Eggplant, ½, roasted • Onion, red, ½, roasted • Bell pepper, ½, roasted • Olive oil, balsamic vinegar, 1 tbsp. Each |
Post-training snack: “Spiced apple cereal” | • Puffed rice, 2 cups • Apple, 1 large • Prunes, chopped, 18 g • Cinnamon, to taste • Soy milk, unsweetened, 270 ml • Rice protein, vanilla, 1.5 scoops / 35 g |
Dinner: “Spaghetti” | • Black bean spaghetti, 75 g, raw weight • Spaghetti, dried, 88 g, raw weight • Pasta sauce, tomato, low sodium, ½ jar • Onion, red, ½ • Spinach, frozen, 70 g • Garlic, basil, to taste • Olive oil, 1 tbsp. • Nutritional yeast flakes (B12 enriched), 1 tbsp. |
Snack: “Chia, flax and hemp seed dessert” | • Chia seeds, flax seeds, hemp seeds, 2 tbsp. Each • Almond milk, 1 cup • Dates, chopped, × 2 • Strawberries, ½ cup |
Total Energy | 3446 Calories |
Protein | 193 g |
Carbohydrate | 443 g |
Total Fat | 94 g |
n-3 | 9.8 g |
ALA | 7754 mg |
EPA | 300 mg |
DHA | 529 mg |
Fibre (g) | 91 g |
Vitamin B12 | 4.2 μg |
Iron | 42 mg |
Zinc | 40 mg |
Calcium | 2406 mg |
Iodine | 153 μg |
Vitamin D | 22.7 μg |