Fueling an athletic lifestyle with plant-based nutrition is not only possible but can be incredibly effective. Meal prepping allows athletes to maintain their dietary goals while saving time and ensuring they have nutrient-dense meals ready to go. Here are three diverse examples of vegan meal prep options specifically designed for athletes to optimize performance and recovery.
These bowls are a fantastic source of protein and complex carbohydrates, perfect for athletes needing sustained energy. They are easy to prepare in bulk and can be customized with different veggies and dressings throughout the week.
Cook 2 cups of quinoa according to package instructions. In a separate pot, combine 2 cans of rinsed black beans, 1 diced red bell pepper, 1 cup of corn, and some cumin and chili powder for flavor. Once everything is cooked, divide the quinoa into meal prep containers and top with the black bean mixture. You can also add slices of avocado or a handful of spinach for extra nutrients.
Store in the refrigerator for up to 5 days. Reheat when you’re ready to eat, and consider adding some hot sauce or a squeeze of lime for an extra kick.
Notes: You can substitute black beans with chickpeas or lentils for variety. Add different veggies like roasted sweet potatoes or zucchini to keep it interesting.
This meal is perfect for a quick lunch and is packed with protein and healthy fats. It’s easy to prepare and can be made in advance, making it ideal for busy athletes.
In a bowl, mash 2 cans of drained chickpeas with a fork until chunky. Mix in 1/4 cup of vegan mayo, 1 tablespoon of Dijon mustard, 1/2 cup of diced celery, and 1/2 cup of diced red onion. Season with salt, pepper, and a squeeze of lemon juice to taste. Spread on whole-grain bread or a wrap and add leafy greens like spinach or kale.
You can prepare this salad a few days in advance. Store it in an airtight container in the fridge and it will last for about 4 days.
Notes: Feel free to add chopped pickles or sun-dried tomatoes for extra flavor. If you want more protein, consider adding some hemp seeds or chopped nuts to the mix.
This hearty dish is great for post-workout recovery, packed with vitamins and minerals to help replenish your body. It’s colorful, delicious, and can be made in large batches.
Start by peeling and cubing 2 large sweet potatoes. Boil them until tender, about 10-15 minutes. In a large skillet, heat 1 tablespoon of olive oil and add 4 cups of chopped kale. Sauté until the kale is wilted. Add in the cooked sweet potatoes, 1 can of drained chickpeas, and your choice of spices (like garlic powder, smoked paprika, or turmeric). Stir everything together and cook for another 5 minutes.
Divide the stir-fry into meal prep containers, and it can be stored in the fridge for up to 5 days. Reheat before serving, and consider adding a splash of balsamic vinegar for added flavor.
Notes: You can swap out kale for spinach or Swiss chard. For some heat, add crushed red pepper flakes, or if you want more protein, toss in some tofu or tempeh.