Health, Food Nutrition The Benefits of Breakfast Are Real and Delicious. High protein breakfast foods help boost focus and mood all day long. All information on these meal plans is provided for your information only and may not be construed as medical advice or instruction. Individuals should consult with. If you are underweight per the body mass index BMI or simply looking to gain more weight, then the following high calorie meal plans can help you reach your goals. A 1,500calorie, highprotein diet can help you to boost metabolic functions and maintain lean muscle mass. Maintaining a diet that is low in fat and high. Sample Meal Plans for the Female Vegan Athlete. Alright ladies, listen up If youre an athlete, a gym rat, or just a bonafide yogi, chances are you need a little extra get up and go to support your active lifestyle and rockin body, rightAnyone serious about their health and performance knows the importance of nutrition for overall excellence. You can pump weights, run 1. Myths About Athletic Performance and Nutrition. We were once told that skinless chicken breasts, brown rice and broccoli or egg whites with nonfat yogurt were clean athletic foods that could support a lean body. Meals of canned tuna and diced celery with lettuce are still eaten in suffering by many athletes and dieters thinking those foods are the best option. Well, thats not entirely wrong. The brown rice, broccoli, celery, and lettuce are all pretty good for you, stellar even. But the other foods Not so much. Why Plant Based Nutrition Improves Health and Performance. Animal based foods contain very inflammatory sources of fats and proteins. When you think about it, at the heart of our food lies what we end up becoming. Basing your diet around sources of lean protein and fiber is a tasty way to create a healthy meal plan. Consider biting into a succulent chopped pear. Protein in the Vegan Diet. Reed Mangels, PhD, RD From Simply Vegan 5th Edition. Summary It is easy for a vegan diet to meet recommendations for protein, as long. Food is just language to our bodies cells. Cells are pathways of communication that control everything from our metabolism to our brain function. They do it all. What are we telling them to becomeAthletes or active individuals need high quality sources of nutrition, not inflammatory promoting foods or foods with cholesterol, toxins, and contaminants from animals. Because these foods are so highly processed, we can never really be sure what happens behind the scenes of their production, no matter what marketing hypes may tell us or what sports performance magazines may promote. Ignore the advertisements for whey protein and Greek yogurt and go plant based for performance instead. These foods provide raw, living nutrients your cells easily recognize and can process into energy, along with care for your muscles, heart, and overall body. The Plant Power Female Athletes Needs. Women need specific amounts of carbs, fats, and protein to thrive, nutritionally speaking. These macro nutrients should come from clean, plant based foods and should be eaten at each meal. This balance will provide the body with fuel for performance and speed up recovery, muscle growth, and repair. It will also prevent any nutritional shortages that can hinder performance. Ladies, dont diet. Reducing calories to lower levels than your body needs wont only shortchange your active lifestyle but also your long term health. Lets ditch the dieting and wasting your money on pricey yogurts and whey based protein shakes. If youre looking to include more plant based meals in your diet, we highly recommend downloading the Food Monster App, a food app available for both Android and i. Phone where you can search by ingredient and develop your own meal plan. Follow this satisfying, healthy whole food meal plan for female vegan athletes instead The Female Vegan Athletes Plate Three Macronutrient Ratios Choices Choose One Depending on Your Nutritional PreferencesA 3. Protein, 5. 0 Carbs, and 2. FatsB 4. 0 Protein, 5. Carbs, and 1. 0 Fats orC 4. Protein, 4. 0 Carbs, and 2. Fats. Upon Rising Water with lemon juice decreases morning inflammation and increases energy or a green juice made with kale, lemon, ginger, green apple, and cucumber also decreases inflammation and provides vitamins and mineralsBreakfast Choices pre or post workout A bowl of steel cut or rolled oats 13 12 cup mixed with 12 1 cup of unsweetened non dairy milk and water, with 12  sliced banana or 12 a sliced apple, 1 2 tbsp. A green smoothie with spinach or kale, acai berry puree, cranberries, blueberries andor banana, a whole foods vegan protein powder, unsweetened non dairy milk, and coconut yogurt or raw almond butter. When youre looking to shed pounds or bulk up, following a highprotein diet plan for muscle gain or weight loss can help you meet your goal. Purchase high protein diet foods and supplements learn how to lose weight following high protein diet plans. Experience free shipping unbeatable customer service. Chia pudding topped with fruit of choice and sliced almonds. Steamed quinoa with 14 avocado sliced, 3 ounces grilled or sauted savory tofu or tempeh, kale, and matchstick carrots. Quinoa or wild rice cooked with unsweetened non dairy milk, berries, and ground flax add some almonds for more protein and fats if desired. A baked sweet potato with salsa, kale, and tahini one cup of plain soy yogurt with chia seeds on the side for protein. Tahini spread over sprouted grain cinnamon raisin bread with an apple or orange on the side. High Protein Meal Plans' title='High Protein Meal Plans' />Coffee or chai, green, or herbal tea nix the sugar and use stevia and non dairy milk instead of creamMorning Snack Ideas if needed1. An orange or apple with 14 cup raw cashews. Brazil nuts, and walnuts. A soy, coconut, or almond milk based yogurt choose unsweetened with some flax and berries. Slow Cooker Ribs Brown Sugar. A green juice. Lunch Ideas 1 large salad with romaine, shredded kale, matchstick carrots, 2 3 tbsp. Seared tofu with roasted butternut squash, steamed kale or spinach, and fresh sliced tomatoes. Chickpea Salad Sandwich Deluxe with an orange or apple on the sidea sandwich made from sprouted grain bread, raw almond butter, fresh sliced strawberries or bananas, and a container of soy yogurt unsweetened on the side with cinnamon and chia or flax seeds. A bowl of oatmeal or steamed quinoa see breakfast recipe suggestionsA bowl of vegan chili topped with avocado slices. A simple bowl of lentils, brown rice, sweet potatoes, and kale. A simple bowl of brown or wild rice, broccoli, butternut squash, and tempeh. A black bean wrap with tomatoes, corn, avocado and other veggies of choice. Water to drink hydration is key for athletesAfternoon Snack Ideas if necessary, especially if workouts are in the afternoon 1 orange with raw trail mix or raw nuts and seeds. Green juice. A bowl of berries with some soy yogurt or coconut yogurt unsweetenedA post workout smoothie. A banana with a tablespoon or two of raw cashew butter. Vegan protein pancakes. Protein pudding made with a vegan protein powder, coconut flour, stevia, vanilla extract, and fresh blueberries stir with almond milk into a puddingRaw energy bites. Raw fruit and nut bars like these Peanut Butter Chocolate Chip Lara Bars. Celery, red bell pepper slices, raw carrots, and raw cukes good for mid day munchies, not as post workout fuelWater, water, water and herbal tea or green tea if neededDinner Ideas emphasize protein at dinner for overnight recovery Any of the lunch ideas above or Tempeh with sauteed carrots, spinach, and mushrooms. A Buddha bowl made with black rice or teff, sesame seeds, avocado slices, broccoli, cauliflower, roasted butternut or zucchini squash, lemon juice to sweeten, black pepper and spices, edamame or chickpeas. Breakfast for dinner such as soaked oats with chia seeds, coconut yogurt, and a scoop of vegan vanilla protein powder added, berries or pumpkin added, and cinnamon and stevia to sweeten. Stuffed wrap with quinoa, carrots, 14 an avocado, chickpeas, and tofu if desired add tahini for more fat and protein if you want. Quinoa with black beans, salsa, sweet potatoes, and kale or spinach. Vegan chili or a bean based stew. Marinated kale salad made with kale, lemon juice, mashed avocado, seasonings of choice, cubed sweet potatoes, and either tofu, tempeh,edamame, lentils, black beans, chickpeas, or quinoa for protein. Water, tea, or decaf coffee to drink. Nighttime Snacks only if hungry, at least two hours before bedberries with non dairy yogurtchia pudding made with chia, non dairy milk, stevia, cinnamon, and coconut flour  to thickena square of 8. The Last Little Dish for Plant Based Ladies As you can see, female vegan athletes get to eat a variety of healthy, plant based dishes of their choosing all day long not suffer in silence through dieting or deprivation of energizing carbs or fats. Be sure to include all three fats, carbs, and protein at each of your meals and find what ratio of carbs to fats to proteins work for you. Heres how to tell if youre getting enough protein, why healthy fats are important for athletes, and what carbs will serve you best.