- Sample menu for a training vegan
- Vegan breakfast (450 kcal)
- Vegan 2nd breakfast (320 kcal)
- Vegan lunch (850 kcal)
- Vegan tea (energy value of 1 serving of 5 pieces: 430 kcal)
- Vegan dinner (470 kcal)
A vegan diet for an active person: doing sports, regularly visiting the gym, runners should be rich in protein and carbohydrates. See a sample daily menu for a physically active vegan and try some delicious vegan recipes.
Vegans participating in sports should increase the caloric content of their diet and adjust the amount of protein and carbohydrates to the intensity of physical exertion. Detailed information on the principles of composing a vegan diet can be found in the article. Below we present an example of a daily menu for a physically active vegan.
Sample menu for a training vegan
Energy value: 2,500 kcal, protein: 85 g, fat: 100 g, carbohydrate: 440 g
Vegan breakfast (450 kcal)
Rice pudding
2/3 cups of cooked brown rice, a handful of raisins, 30 g of almonds, 30 g of hazelnuts, 1 teaspoon of cinnamon, 1 cup of soy milk
Mix all ingredients, put in a pot and simmer, covered, on low heat until tender (about 20 minutes). After boiling, blend until smooth. You can add your favorite fruit.
Vegan 2nd breakfast (320 kcal)
Tofucznica
20 g tofu, a few mushrooms or dried mushrooms, vegetable broth, half an onion, parsley root, spinach (a few leaves), tomato, granulated garlic, black pepper
Chop the onion, slice the parsley, put it in the pan and stew in the broth for about 6 minutes. Add shredded tofu, chopped parsley and chopped spinach leaves, simmer until soft for about 5 minutes. Serve with croutons or whole grain bread and fresh tomato.
Vegan lunch (850 kcal)
Green pea pesto pasta
100 g whole grain pasta, 100 g green peas, 5 dried tomatoes, 2 tablespoons oil, 2 cloves of garlic, basil, oregano, hot pepper, pepper, 2 tablespoons sunflower seeds
Cook the green peas. After cooling, blend it with roasted sunflower seeds, garlic, spices and oil. Cut the dried tomatoes into strips, mix with the pesto. Boil the noodles in s alted water. Add the pesto to the pasta, mix it gently and bring it to a boilfor a while, serve warm.
Vegan tea (energy value of 1 serving of 5 pieces: 430 kcal)
Oat balls (about 30)
cup of dry oatmeal, 1 cube of margarine, 2 tablespoons of sugar, 3 tablespoons of cocoa, water, hazelnuts, a handful of raisins, 3 dates, coconut flakes
Put margarine in a pot and melt it. Add sugar, cocoa, mix. After a few minutes, remove from heat. Add the oatmeal, chopped dried fruit, and chopped nuts. Mix everything thoroughly until thick. Form balls, coat in coconut shavings. Serve after cooling.
Vegan dinner (470 kcal)
Sandwich with humus and broccoli salad
30 g humus, 1 slice of wholemeal bread, 1/2 broccoli, peas, corn, almond flakes, 3 cherry tomatoes, 1 pepper, 1 apple, basil, lemon juice, oil, s alt, pepper, mustard
Wash broccoli and divide it into florets, add to s alted water, cook until tender. Cut the tomatoes in half, cut the peppers into strips, peel the apple and dice it. Mix vegetables. Use the oil, mustard, lemon juice, pepper, s alt and basil to prepare the vinaigrette (grate all ingredients).
Serve with a hummus sandwich.