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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
  1. aBased on a 77 kg male gym goer; diet created using Nutritics (Nutritics Limited, Dublin, Ireland)