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A vegetarian diet for a fitness trainer should be rich in protein and carbohydrates and prepare the body for increased performance. See the full-day menu for a physically active vegetarian, prepared by a dietitian.

Vegetarians who engage in fitness should easily adjust their diet to the increased needs of the body for certain nutrients.

Meal times should depend on the time of exercise (simple carbohydrates are eaten shortly before exercise, and complex carbohydrates after training). The main principles (nutrients, essential vitamins and trace elements) of composing meals for fitness vegetarians can be found here, and below we present an example of a set of dishes with increased caloric content and higher protein and carbohydrate content.

Sample menu for a vegetarian fitness training

Energy value of the proposed meals: 2500 kcal, protein: 90 g, fat: 75 g, carbohydrates: 350 g.

Vegetarian Fitness Breakfast

Muesli with oatmeal and fruit(590 kcal)

Ingredients: 150 g of natural yoghurt, 3 tablespoons of oat flakes, 1 apple, 1 banana, 1 kiwi, a handful of walnuts or hazelnuts, 3 dried apricots, 2 dried figs, tablespoon of linseed.

Preparation: Dice the fruit, crush the nuts, add to the yoghurt and mix.

Vegetarian2nd fitness breakfast

Cheese paste sandwich(340 kcal)

Ingredients: 80 g white cheese, 40 g cheese, 25 ml milk, dill, tomato, spices, 2 slices of whole grain bread.

Preparation: grate yellow cheese on fine meshes. Mix the white cheese with milk and blend until smooth, add the old cheese and dill, basil, s alt and pepper. Mix. Serve the paste on wholemeal bread with your favorite vegetables.

Vegetarian fitness dinner

Pasta with spinach and feta cheese(890 kcal)

Ingredients: 100 g of dry pasta, 200 g of frozen or leafed spinach, 100 g of feta cheese, 2 cloves of garlic, 2 tablespoons of vegetable oil, 0.5 onions, 20 g of dried tomatoes, s alt, pepper, basil, oregano

Preparation: Boil the macron ins alted water. Glaze the onion in oil, add chopped or pressed garlic, brown. Add frozen or pre-boiled spinach in water and chopped spinach leaves. Cook covered until the water evaporates. At the end of cooking, add the diced feta cheese, sliced ​​sun-dried tomatoes and spices. Cook for a few minutes.

Vegetarian fitness afternoon tea

Cereal bar (260 kcal)

The he althiest bars will be prepared by yourself, without additional sweeteners and preservatives. The recipe for muesli bars with dried fruit can be found below:

Recipes for homemade candy bars and vegetable sweets

Vegetarian fitness dinner

Colorful rice with vegetables(400 kcal)

Ingredients: 80 g brown rice, 1 medium carrot, 1 parsley, green beans, red pepper, green pepper, yellow pepper, dried Chinese mushrooms, onion, soy sauce, vegetable oil, pepper, curry.

Preparation: Boil the rice in s alted water. Cut the carrots, parsley and pepper into long strips, and cut the onion into feathers. Stew the vegetables in a pan until tender, add the soy sauce and spices. Mix with previously cooked rice.

About the authorMarzena Masna, dietitian SOS Diet, dietary catering, WarsawA graduate of dietetics at the Warsaw University of Life Sciences. She gained professional experience in dietary clinics, the Nursery Complex of the Capital City of Warsaw and Warsaw hospitals for adults and children. She constantly deepens her knowledge by participating in conferences on proper nutrition, as well as diet-prevention and diet therapy of diseases. Currently, a dietitian at SOS Diet, dietary catering, where he deals with nutritional advice for clients, creating recipes, preparing the menu and supervising the quality of meals.

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Diets for active people