Table 5 Sample 2500 Calorie menua
From: Vegan diets: practical advice for athletes and exercisers
Meal | Ingredients |
|---|---|
Breakfast: “Nutty Banana Oatmeal” | • Oats, ½ cup (uncooked) • Almond milk, fortified, unsweetened, 1 cup • Banana, 1 small (60 g) • Brazil nuts, 1nut • Flax seeds, milled, 1 tablespoon • Pumpkin seeds, 1 tablespoon • 1000 IU Vitamin D3 (lichen derived) • 2.4 μg Vitamin B12 • 2 g microalgae oil supplement |
Lunch / Pre-training: “Asian-style Kale Salad” | • Kale, 1 cup, chopped • Carrot, 1 medium, shredded • Cucumber, ½ cup, shredded • Dried wakame, 1 g, sprinkles • Rice noodles, 57 g (uncooked weight) • Edamame beans, ½ cup • Tofu, calcium-set, ½ cup • Ginger, garlic, chili, to taste • Sesame oil, 1 tablespoon |
Post Training: “Mixed berry protein smoothie” | • Pea protein isolate, 40 g • Frozen raspberries, ½ cup • Frozen strawberries, ½ cup • Frozen blueberries, ½ cup • Hemp milk, fortified, 1 cup |
Dinner: “Garbanzo and Sweet potato Curry” | • Garbanzos, 120 g, cooked • Seitan, 40 g • Sweet potatoes, 1 medium • Tomatoes, ½ can • Onion, 1 red, small • Garlic, 1 clove • Olive oil, 1 tbsp. • Long grain rice, 1 cup • Curry spices, to taste |
Total Energy | 2512 Calories |
Protein | 154 g |
Carbohydrate | 312 g |
Total Fat | 75 g |
n-3 | 4.4 g |
ALA | 1597 mg |
EPA | 300 mg |
DHA | 529 mg |
Fibre (g) | 58 g |
Vitamin B12 | 3.4 μg |
Iron | 31.4 mg |
Zinc | 15.4 mg |
Calcium | 2226 mg |
Iodine | 173 μg |
Vitamin D | 34.5 μg |