Meal Prep Plan For Athletes - Veggie Athletic
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Meal Prep Plan For Athletes

meal prep plan
Written by Geoff Thomas

As an athlete, nutrition and meal preparation has always been a huge part of my routine, and if it isn’t part of yours it should be. Whether you want to lose weight, bulk up, tone, or prep for a bodybuilding show the gym and your workout routine will only get you so far. You need a meal prep plan!

Going vegan was the easy part for me. What concerned me after making the switch to a plant based lifestyle wasn’t “Where do I get my protein” or “What do I eat?” it was “How much more am I going to have to eat?” In order for me to maintain my size and strength, as well as improve in both the gym and my athletic competitions like obstacle running, I need to be on a 3000 calorie diet.

meal prep plan

100 calories of carrots looks very different to 100 calories of chicken. To give you an idea 3 oz. of chicken is 100 calories. Carrots on the other hand, are a whopping 10 oz for the same amount of calories (100). That’s over triple the amount of food.

It’s important to remember this, especially to my friends newer to a vegan lifestyle. The biggest thing I see is not the “dreaded protein deficiency” but a caloric deficits because people are not eating enough. Whole plant based foods are low in calories but high in fiber, which means they fill you up but don’t really add up towards your RMR (resting metabolic rate).

Example of a meal prep plan

I’ve put together a meal prep plan for an active male vegan who is looking to maintain and build strength without too much bulk. Ladies I haven’t forgotten about you. You can modify this to meet your caloric needs or reach out to me directly. Bon Appetite!

Meal Time Meal Label Calories Meal Items
7:00 am Breakfast 016 fl oz WATER, DRINKING WATER, PURIFIED

1324 oz BREAKFAST SAUSAGE, VEGAN

1641 1/2 cups ORANGE JUICE

1752 cups OAT BRAN, COOKED

1233/4 oz ALMOND, RAW

Meal Totals: 594 97g (52%) 35g (19%) 25g (30%) 42oz
10:00 am Snack 016 fl oz WATER, DRINKING WATER, PURIFIED

601 fruit NECTARINE, RAW

2022 oz MEATLESS JURKY, ORIGINAL, VEGAN

11325 crisps POTATO SOY CRISPS, SALT & PEPPER

Meal Totals: 375 52g (50%) 33g (32%) 8g (17%) 21oz
12:00 pm Lunch 3402 wrap WRAP, 100% WHOLE WHEAT

016 fl oz WATER, DRINKING WATER, PURIFIED

1194 oz SMART DELI, THREE PEPPERCORN PASTRAMI, VEGAN

153 teaspoons MUSTARD, PREPARED, DIJON

82 oz TOMATO, RAW

32 leaf LETTUCE, COS OR ROMAINE, RAW

1402 slice SOY CHEESE, AMERICAN, SLICED

Meal Totals: 625 65g (44%) 40g (27%) 19g (29%) 20oz
3:00 pm Snack 1351 extra-large BANANA, RAW

08 fl oz WATER, DRINKING WATER, PURIFIED

1902 bars GRANOLA BAR, PECAN CRUNCH

5912 fl oz UNSWEETENED ALMOND MILK

Meal Totals: 384 67g (64%) 8g (8%) 13g (28%) 13oz
6:00 pm Dinner 616 oz BRUSSELS SPROUTS, BOILED, NO SALT

401 teaspoons OLIVE OIL, EXTRA VIRGIN

016 fl oz WATER, DRINKING WATER, PURIFIED

2241 cups QUINOA, COOKED

2856 oz MEATLESS TURKEY ROAST, VEGAN

Meal Totals: 610 66g (42%) 51g (32%) 18g (26%) 22oz
8:00 pm Snack 08 fl oz WATER, DRINKING WATER, PURIFIED

2408 oz SOY YOGURT, MIXED BERRY

468 large STRAWBERRY, RAW

1141 1/2 oz Hemp Protein Powder

Meal Totals: 400 65g (63%) 24g (23%) 6g (13%) 13oz
Calories Carbs Protein Fat Fluid
Day Totals: 2988 412g (51%) 191g (24%) 89g (25%) 131oz
Recommended: 2909 400g (55%) 167g (23%) 71g (22%) 96oz

 

About the author

Geoff Thomas

Geoff understands that to succeed in athletics or any other endeavor, the support and discipline a coach provides is second to none. A nationally Certified Personal Trainer, as well as a Sports Nutritionist, Geoff understands both sides of the wellness coin, diet and exercise, that will bring you towards your goals. Geoff has worked with all levels of fitness, from pro athletes to those recovering from injury and everywhere in between.

Geoff Thomas is the Fitness Director and partner at X Factor Fitness. You can contact Geoff here (​training.geoffthomas@gmail.com) or head over to ​www.xfactorfitness.trainerize.com for personalized workouts & nutrition plans sent directly to your mobile device via the X Factor Fitness app.

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