Plant based athlete meal plan questions come up at our Samford gym more each year, from runners, triathletes and people lifting in their forties who have moved to mostly plants. The good news is that a plant based diet can fuel hard training well. The catch is that it takes a little more planning than eating whatever is on the menu.
The two things to plan for
Most plant based athletes we see do not run short of carbohydrate. They run short of two things: total food, because plant foods are bulky and filling, and protein at each meal, because it is spread across more foods.
So the plan is built around a protein source at every meal and snacks between them.
Plant based athlete meal plan: a sample training day
This is for someone training in the late afternoon. Shift the snacks around your own session time.
| Meal | What it looks like | Main protein source |
|---|---|---|
| Breakfast | Oats cooked in soy milk, banana, peanut butter, hemp seeds | Soy milk, hemp, peanut |
| Morning tea | Soy yoghurt, berries, a handful of almonds | Soy yoghurt |
| Lunch | Brown rice, black beans, roast pumpkin, avocado, salsa | Black beans |
| Pre-session | Toast with jam, or a banana and a few dates | Light on purpose |
| Post-session | Smoothie: soy milk, pea protein, frozen berries, oats | Pea protein, soy |
| Dinner | Tofu and vegetable stir fry with noodles, edamame on the side | Tofu, edamame |
Protein without the guesswork
Aim for around 20 to 40 g of protein at each main meal. Plant foods that do the heavy lifting include tofu, tempeh, edamame, lentils, chickpeas, beans, soy milk, seitan and pea or soy protein powders.
Mixing sources across the day is the simple rule. Legumes plus grains plus soy covers it for most people.
Fuel around the session
High-fibre meals sit heavily straight before training. Keep the two to three hours before a hard session lighter on beans and bran, and heavier on easy carbohydrate like white bread, rice or fruit. Our pre workout snack guide has more options.
Shopping list basics
- Firm tofu and tempeh
- Tinned lentils, chickpeas and black beans
- Frozen edamame and mixed vegetables
- Soy milk with added calcium
- Oats, rice, pasta, wholegrain bread
- Nuts, seeds and nut butter
- Frozen berries and bananas
Some plant based clients add a plant food powder to their post-session smoothie for convenience. If you want to know what goes into one, here is a plain guide to plant based superfood powder.
Check the nutrients that need attention
Vitamin B12 is the one plant based eaters most often need to think about, along with iron, calcium, iodine and omega-3 fats. These are worth discussing with your GP or an accredited practising dietitian, especially if you are new to plant based eating.
Common questions
Can you build strength on a plant based diet?
Yes. Muscle responds to the training. The diet needs enough total protein and energy to match it, which takes planning on plants.
Do I need protein powder?
Not always, but pea or soy protein makes hitting your protein target much easier after training.
Why am I always hungry on plants?
Plant meals are filling but often lower in energy. Add more food, more snacks and more calorie-dense foods like nuts and avocado.
Should I see a dietitian?
If you are training hard and new to plant based eating, a session with an accredited practising dietitian is worth it.
When to get it checked
If your training is going backwards after a diet change, or your energy is consistently low, talk to an exercise physiologist. We will look at your training load and point you to a dietitian if the food side needs a closer look.