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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)