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Table 6 Sample 3500 Calorie menua

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
  1. aBased on a 94 kg male strength athlete; diet created using Nutritics (Nutritics Limited, Dublin, Ireland)