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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)