7-Day Plant-Based Meal Plan for Athletes
Are you looking for a diet based on plant-based foods? then you are coming to the right place. Here we are describing foods that we can intake. Each day includes a balance of carbohydrates, protein, healthy fats, and essential nutrients to support energy levels, muscle recovery, and overall performance. The meals are designed to be easy to prepare and understand, making them accessible to a wide range of readers.
Day 1
Breakfast: Oatmeal with skimmed milk, topped with nuts and fruits.
Lunch: Brown rice, dal, mixed vegetable curry, and a side of salad.
Snack: A fruit smoothie with a scoop of protein powder.
Dinner: Whole wheat chapati, paneer curry, and steamed broccoli.
Day 2
Breakfast: Poha with peas and carrots, and a glass of buttermilk.
Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, and lemon dressing.
Snack: Roasted makhana (fox nuts) and green tea.
Dinner: Mixed lentil soup and a side of grilled vegetables.
Day 3
Breakfast: Besan (gram flour) chilla with spinach and a cup of yogurt.
Lunch: Vegetable biryani with raita and a side of papad.
Snack: Apple with peanut butter.
Dinner: Multigrain roti, tofu stir-fry, and a side of cucumber salad.
Day 4
Breakfast: Idli with sambar and coconut chutney.
Lunch: Chickpea curry with brown rice and a side of pickles.
Snack: Banana and a handful of almonds.
Dinner: Vegetable khichdi with a side of curd.
Day 5
Breakfast: Whole wheat toast with avocado and a side of mixed fruits.
Lunch: Lentil salad with beets, carrots, and a lemon-tahini dressing.
Snack: Carrot sticks with hummus.
Dinner: Palak paneer with chapati and a side of dal.
Day 6
Breakfast: Smoothie bowl with spinach, banana, and a sprinkle of chia seeds.
Lunch: Veggie wrap with hummus, lettuce, bell peppers, and cucumbers.
Snack: An orange and a handful of walnuts.
Dinner: Tomato soup with garlic bread and a side of quinoa salad.
Day 7
Breakfast: Semolina (suji) upma with vegetables and a cup of milk.
Lunch: Mushroom matar with jeera rice and a side of salad.
Snack: Greek yogurt with honey and sliced strawberries.
Dinner: Chana masala with basmati rice and a side of mixed veg raita.
Remember to adjust portion sizes based on your individual calorie needs and to stay hydrated throughout the day. It’s also a good idea to consult with a nutritionist to ensure this plan meets your specific dietary requirements and fitness goals. Enjoy your meals and happy exercising!
