What Vegan Athletes Eat

Thankfully the longtime question “where do you get your protein?” is fading. I think it’s becoming quite obvious that 1) people, even athletes, think they need way more protein than they really do, and 2) you can meet and exceed your daily protein requirements on a plant-based diet.
pyramidThe question that I am constantly asked is simple: “What do you eat?” It is a question I love. It shows that people are curious about my diet and really want to know more about it. I am always happy to discuss food šŸ™‚Ā Since it is asked of me so often, I decided to share some of the main staples.

My day absolutely, positively starts with a banana. Bananas are chock-full of greatness. Vitamin B6, vitamin C, manganese, potassium, biotin, copper & fiber. They’re easy to travel with because they come in a cozy little protective shell, and you can find them almost anywhere.
banana banana2

A banana along with a bottle of Vega Pre Workout Energizer get me ready for my first training session of the day.

After training I enjoy a bottle of Vega Recovery Accelerator and right now my go-to breakfast is homemade muesli. In the winter I’ll go with oatmeal and I’m also a fan of muffins. Muesli is the flavor of the season for me right now.
muesliI mix gluten-free oats, raisins, almonds, coconut flakes, cinnamonĀ and soak it inĀ dark chocolate almond milk. That hits the spot! The oats are a low glycemic carb, almonds provide essential fats and protein, shredded coconut contains selenium (an antioxidant), and raisins provide several essential minerals like potassium, iron, calcium, manganese, zinc, copper and sodium. They are also rich in dietary fibers, Vitamin C, Vitamin B-complex, Vitamin E and Vitamin K. These micronutrients are very important for an athlete’s recovery. Cinnamon is a powerhouse not only because it is rich in anti-oxidants, but it also has been shown to reduce inflammation, reduce oxidative stress and ease muscle soreness.

I’ve been on a curry kick lately. Not only because it’s delicious – it’s also a great meal for athletes.Ā Coconut milk is full of electrolytes, ginger is an anti-inflammatory and a digestive aid, curry is good for circulation, and turmeric is also an anti-inflammatory. I have found an awesome curry recipe that is super easy to make and store for lunches throughout the week!


Another nourishing and delicious meal that a friend shared is super-easy to make in bulk. https://katepaicefroio.wordpress.com/2014/05/03/cabbage-sweet-onion-red-lentils/

Cabbage is a powerhouse for fiber and vitamin K. It’s also high in sulfur which is great for the skin. Paired with the vitamin C content of the cabbage, the phytochemicals in onions improve immunity. Among the benefits of lentils, one of the best is their high protein content.Ā Lentils provide slow-burning energy and are a great source of iron.

If I haven’t pre-made my lunches for the week I’ll go with a big salad of spinach, tempeh, sunflower seeds, and whatever vegetables I have in the fridge. The previous night’s leftovers always work well too šŸ™‚

Dinner is where I can really have fun if I have enough time in my day šŸ˜‰ I could go on and on about wonderful meals I love to try – if you follow me on Facebook, Twitter or Instagram I’m sure you’ve seen quite a few!Ā For this blogĀ I’ll try to keep it short and sweet. A go-to dinner for me is simple: grain (rice, quinoa, millet), green and/or other veggies (kale, broccoli, squash, brussel sprouts, etc.) and tempeh. I sautĆ© the tempeh in coconut oil and Bragg Liquid Aminos. Quick and easy – covers all the bases.

I am a creature of habit and can easily eat the same thing day after day. Having awesome recipes at my fingertips helps me to branch out and try new things that I rarely have the time to experiment with on my own. Here are some of my favorite recipe resources:

Thrive Kitchen – http://thriveforward.com/thrive-kitchen/
Vegan Richa – http://www.veganricha.com/
Oh She Glows – http://ohsheglows.com/
Nom Yourself – http://www.nomyourself.com/
Post Punk Kitchen – http://www.theppk.com/

Who doesn’t love snacks? The word alone makes me smile. Here are a few of my main squeezes. Curry cashews, apples, humus with veggies, sweet potatoes. I sometimes like to make my own trail mix with seeds, nuts, dried fruit. Okay, and maybe some dark chocolate pieces!
cashewAndĀ I can’t forget theĀ best of the best – avocado. MotherĀ Earth’sĀ most precious gift to me šŸ™‚ Give me a half of an avocado, a salt shaker, a spoon, and I’m one happy girl! It has so many uses, but another one of my favorites is mixed with chia seeds, cocoa and agave as a pudding. As you can tell, getting thoseĀ EFA’s is important to me.Ā And important to my body. Don’t skimp on those healthy fats!

If I’mĀ enduring a tougher training block, or even if I feel like my body just needs some extra fuel, a VegaOne shake is the perfect addition to my day. My favorite flavor is French Vanilla and I add a scoop to some water, a big handful of spinach, and some fruit in the Vitamix and I don’t need to worry about my body not getting what it needs! Check out this profile:VegaOne-All-in-One-GraphicI also have a sweet tooth, but eating processed sweets doesn’t fit into my training. Recently I’ve been addicted to these fudge bars that are raw and you keep in the freezer. The perfect snack at the end of my day with 7 simple ingredients: dates, almonds, walnuts, cocoa powder, bananas, almond butter & agave.
fudgie barIt’s as easy as that. Simple ingredients, simple combinations. I’m never left craving anything because I’m giving my body everything I need using clean, whole foods. In the near futureĀ I will write about my training and race nutrition. In the meantime, always feel free to ask me any questions. I love food, I love talking about it, and I love sharing ideas!


4 thoughts on “What Vegan Athletes Eat

  1. Do you avoid soy? I opt for chocolate soy milk over chocolate almond milk but am wondering why you go almond over soy . . . any reason other than just preference?

    • I tend to avoid soy as I believe there are better options out there. Mainly a female thing for me. Almond is my favorite and I also really like coconut.

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