Vegan Meal Plan Guide - OrganicAthletethat a compassionate, plant-based diet is compatible with an...

Vegan Meal Plan Guide

OrganicAthlete’s

Organic Athlete'sVegan Meal Plan Guide

Also by OrganicAthlete OrganicAthlete's Sports Nutrition Guide

This guide is for educational purposes only.

It is not intended to medically prescribe diet or lifestyle changes nor is it intended to replace qualified medical healthcare. If you have or think you have a condition which requires medical attention, you should seek qualified healthcare.

Published by OrganicAthlete P.O. Box 33 Graton, CA 95444

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OrganicAthlete's Vegan Meal Plan Guide is licensed under Creative Commons. Permissions beyond the scope of this license may be available by emailing: [email protected]. Please share this work, but consider buying additional copies that will help support OrganicAthlete and educational works of this nature.

First Edition, June 2011 ISBN: 9780983734505

Cover Photo: Brendan Brazier :: Photo Credit: Ryan Mah

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1

Eat more fruits and veggies.

2

“ M o v i n g t o a r a w v e g a n d i e t w a s t h e b e s t c h o i c e I ’ v e e v e r m a d e a s a n a t h l e t e .”

— T i m V a n O r d e n , m o u n t a i n r u n n e r

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About Organic Athlete

Founded in 2003, OrganicAthlete is a 501(c)(3) nonprofit organization that unites people in a global effort to create a better world through sport. Through individual initiative and teamwork we can achieve the extraordinary and inspire the pursuit of personal and planetary health. Our mission is to promote health and ecological stewardship among athletes of all ages and abilities by sharing information, building community and inspiring through athletic example.

Our ValuesThe core values that guide OrganicAthlete combine the founding precepts of organic agriculture with an Olympic spirit. The organic movement was founded to preserve ecological integrity, establish equitable food systems, and grow wholesome, nutritious food. The fundamental aims of the Olympic spirit are to find the joy in effort, the educational value of a good example, and respect for universal ethical principles. The members of OrganicAthlete strive through word and deed to be living examples of the organic and Olympic ideals through:

CompassionWe exercise with hearts of compassion and a deep reverence for all life.

TruthWe endure through doubts and fears, aiming always for truth and integrity.

CooperationWe work cooperatively, giving selflessly to what needs to be done.

LeadershipWe lead by honest example, guided by social and ecological responsibility.

For more information visit our website: organicathlete.org


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" I h a v e a ' r e s e r v o i r ' o f e n e r g y , p o w e r a n d s t r e n g t h t h a t I ’ v e b e e n a b l e t o t a p i n t o o n m a n y o c c a s i o n s w h e n I ’ v e g o t t e n t h i n g s ' r i g h t ' f o r m e . I t ’ s a n a w e s o m e f e e l i n g . M e n t a l l y I a m m o r e f o c u s e d a n d I f e e l m y v i s i o n - n o t j u s t m y p h y s i c a l v i s i o n , b u t m y c r e a t i v e v i s i o n – h a s b e c o m e m o r e f i n e l y t u n e d ."

— P a m B o t e l e r , c a n o e c h a m p i o n , r a w v e g a n

Photo: Pam Boteler :: Photo Credit: Cameron Davidson

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Contents

Introduction 6

Vegan Athlete Testimonials 9

Maintaining Energy 12

Your Energy Needs 13

What to Eat 14

The Meal Plans 15

Meal Plan Day 1 16

Meal Plan Day 2 18

Meal Plan Day 3 22

Meal Plan Day 4 24

Meal Plan Day 5 26

The Recipes 28

Resources 38

Contributors 38

Get the OrganicAthlete Gear 39

6

Introductionby Bradley Saul

When I started OrganicAthlete (gosh!) 8 years ago, I wanted to show people that a compassionate, plant-based diet is compatible with an athletic lifestyle. I became vegan after years of wishing that I wouldn’t have to sacrifice athletic performance by not eating meat. Mainstream sports nutrition pundits cautioned that vegans and vegetarians would have to be very careful to get essential nutri-ents. They made it sound like such a sacrifice!

Fortunately, I know better now. A plant-based diet is not a compromise for ath-letes. Carl Lewis, winner of multiple track and field Olympic gold medals, said,

“I’ve found that a person does not need protein from meat to be a successful athlete. In fact, my best year of track competition was the first year I ate a vegan diet.” Some athletes even consider a vegan diet their secret weapon.

Many people want to transition to a plant-based diet and eat healthier meals, but they ask, “What do I eat?” With the publication of our Vegan Meal Plan Guide we hope to provide an answer. Use this guide as a starting point for ideas on how to prepare meals for yourself and fuel your healthy and active lifestyle. Dietitians Janel Ovrut and Matt Ruscigno organized a nutritionally complete meal plan with recipes that are simple yet can be modified to meet the needs of athletes of all abilities.

Visit organicathlete.org to share your experiences as a vegan athlete, discover new recipes, and connect with OrganicAthlete members all over the world who share a passion for healthy, active living.

7

" I h a d a l w a y s k n o w n f r u i t s a n d v e g e t a b l e s w e r e t h e h e a l t h i e s t f o o d a n d I a t e a l o t o f t h e m , b u t I h a d n e v e r h e a r d o f p e o p l e t h a t j u s t a t e t h e m ."

— B r a d l e y S a u l , c y c l i n g , e n d u r a n c e r u n n i n g , d u a t h a l o n

Photo: Bradley Saul :: Photo Credit: Charity Kirk

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" I r a r e l y g e t s i c k , m y b o n e s a r e g o o d , I b u i l d m u s c l e e a s i l y , a n d I r e c o v e r q u i c k l y f r o m h a r d t r a i n i n g a n d r a c i n g . I e v e n r e c o v e r f r o m r o u t i n e i n j u r i e s m u c h f a s t e r t h a n a n i m a l - c o n s u m i n g c o - w o r k e r s . I h a v e c o m e t o t h e t o p o f m y d i s c i p l i n e a n d p r o f e s s i o n o n a n o n - a n i m a l d i e t s e e m i n g l y w i t h o u t a n y n e g a t i v e e f f e c t s ."

— C h r i s t i n e V a r d a r o s , c y c l i n g , c y c l o - c r o s s a n d r o a d

Photo: Christine Vardaros :: Photo Credit: Ruben Verhaeghe

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Vegan Athlete Testimonials“I became vegan about six months ago, and before that I was vegetarian for two years. I found that my cycling and running performance definitely improved after my transition to a vegan diet. I have found my endurance to be stronger and the number of sports injuries I have received has decreased. By eating whole, healthy foods like homemade bread and fruits, I have noticed that I can listen to my body much better and see an instant response from it according to what I have fueled it with. I feel great and look great. Eating a vegan diet is the best thing that I have ever done for my body.” — Sarah Webb

“I was quite surprised when I switched to a whole-food plant-based diet. I wanted to get in shape and lose some weight. However, my energy level changed so dramatically I wasn’t even tired after my first 10K. Now I consider myself an athlete. In 6 months, I dropped 30 pounds and I’m training for my first half-marathon.” — Dave Soleil

“I cannot give a testimonial about a changing diet because I changed my diet dur-ing a period without sport. I did athletics at age 16-26 and restarted at age 45. I have never experienced problems with my vegan and organic diet. Because I pos-sess some age records in the high jump and multi events (world records even) I do not think that there could exist a better diet!” — Weia Reinboud

“My road to the 2009 Boston Marathon: I began 2009 with a serious goal to run the Boston Marathon in a personal best time. I was training with a high inten-sity, high mileage running group and knew I could continue to make some small improvements there. But, I also knew I needed to explore other options to make my new goal achievable. I began to research how I could use nutrition to speed up recovery and enhance performance. I had been a partial vegetarian for years but was still consuming some eggs, cheese, and seafood. After studying various vegan athletes, including Brendan Brazier, I decided to go full out vegan. My friends thought I was nuts, but I tracked my diet and nutrition and became bet-ter educated about all of the plant-based “super foods” out there. When Boston rolled around, I stunned everyone and finished in a personal best of 3:15!” — Cheryl Tulkoff

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“At 28, I almost died of a colon blockage, the same year my sister, like so many in our family, was diagnosed with breast cancer. I’ve eaten mostly vegan since doc-tors said, ‘You better do something different with your life.’ I’ve eaten vegan full time since I was told by the emergency room years ago I needed a hysterectomy from hemorrhaging fibroids. A few weeks later, no problems.

“I place in my age group for local 5K’s, including my first “1st Place” recently. I ran my first half marathon this year. I have mitrolvalve prolapse, but my cardiolo-gist says I have the heart of a 21 year old. A newspaper article, “Keeping up with the Kids,” showed my working out with the high school girls’ track coach and team. At 57, I improved on my last year 5-mile time by 10 minutes and expect to have a new 5K personal record this year.” — Ellen Jones

“There is a stale and tired misconception that vegetarians and vegans are inher-ently weak due to the perceived inadequacies of our plant-based diets, but for ages, in all niches of the animal kingdom, this perception has been shown to ring false. Proving the possibility of our plant-based strength even more concretely, so many high-level athletes today are showing that not only do we thrive by eat-ing closer to the earth, but that we excel all the same. I am one of those athletes and although I was eating vegan from the start of my athletic career, I am confi-dent my eating habits have allowed me to not only build the strength needed for my training and competitions, but to also recover sufficiently for the next effort. I have been running at a high level for 3 years now and continue to progress fur-ther and faster in my field, which I attribute to eating a variety of nutrient dense whole foods, eating foods that my body can process quickly and efficiently, and affording me a more complete basis of health instead of focusing on only athlete-specific nutrient necessities. I am confident that my plant-based diet has been foundational to my athletic successes.” — Scott Spitz Competitive Distance Runner www.runvegan.wordpress.com

http://www.runvegan.wordpress.com

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" I s t a r t e d t h i n k i n g o f a l l t h e d e a t h a n d d e s t r u c t i o n t a k i n g p l a c e o n t h e p l a n e t ,” h e r e m e m b e r s , “ a n d i t s u d d e n l y h i t m e l i k e a p u n c h i n t h e g u t : I w a s a b o u t t o e a t f o o d t h a t w a s d e r i v e d f r o m t h e f l e s h o f a n i m a l s w h o h a d s u f f e r e d a n d d i e d , a n d t h a t w a s c o n t r i b u t i n g t o w o r l d h u n g e r a n d t h e d e s t r u c t i o n o f e c o s y s t e m s . A t t h a t m o m e n t , I b e c a m e a n i n s t a n t v e g a n , a n d I h a v e n ’ t l o o k e d b a c k s i n c e ! "

— K e n n e t h G W i l l i a m s , c o m p e t i t i v e b o d y b u i l d e r

Photo: Kenneth G Williams Photo Credit: Inese Silina

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Maintaining Energyby Matt Ruscigno, MPH, RD

The stereotype of vegetarians and vegans as scrawny weaklings is finally nearing an end with the help of vegetarian athletes like Ultimate Fighter Mac Danzig and professional baseball player Prince Fielder. A segment of vegetarians will always have little interest in athleticism, but don’t let that hinder your own ability to be strong, fast and healthy on a plant-based diet. OrganicAthlete is full of other positive examples, and we are here to help you make the transition. One of the mistakes I most often see with new vegans is maintaining energy levels. This is not because of inherent limitations in veganism, but due to the difficulty of mak-ing a serious change in what you eat.

Calorie exampleLet me explain with an example that is near and dear to my heart: burritos. A meat-laden burrito can have upwards of 1000 calories. If you order a vegetar-ian burrito, which is essentially the same minus the meat, it will have about 200 fewer calories. Doesn’t sound like much, but that is a 20% reduction. Now if you veganize it and order it without cheese and sour cream, you are taking out an-other 200-300 calories. Now the same burrito has half the number of calories! It is still a burrito and you are probably still paying the same price, but only getting half the calories. This is why new vegans often lose weight quickly.

Replacing caloriesSo what is a vegan athlete to do? These calories need to be replaced with either additional foods (e.g., guacamole) or an increase in the present ingredients (e.g., more beans). A term we use in the nutrition field is ‘caloric density’. The more calorically dense a food, the more calories it has per gram of weight (see figure 1). This is why a single avocado can contain 300 calories and a similarly sized apple will only have 100. As you probably have guessed a lot of obvious vegan foods are not calorically dense, but as your caloric needs increase you need to rely on getting more calories per serving of food.

SourceCalories

per gramFat 9

Carbohydrate 4

Protein 4

Figure 1

13

Your Energy Needsby Matt Ruscigno, MPH, RD

In an ideal world you would meet every week with a dietitian who would calcu-late your exact caloric needs and give you a meal plan to follow based on your height, weight and activity level. Most of us cannot afford to do this, but there are some alternatives that can be quite accurate.

Measure your current caloric consumption. Use nutrition labels and a free 1. web-based calorie calculator like nutritiondata.com.

Familiarize yourself with the number of calories in vegan foods. See a big 2. difference? You will need to eat what feels like more food to get the same number of calories.

How do you feel? If unduly fatigued you may not be eating enough. Keep a 3. diet record for a few days and in addition to what you eat record how you feel during and after workouts. Look for patterns.

Eat a large breakfast and eat immediately after working out to replace glyco-4. gen storage.

How do you look? No one likes the people at the gym who are constantly 5. looking at themselves in the mirror, but looking closely at yourself can give valuable insight into how your training is going. Look at your body com-position (muscle and fat) and how it is distributed. See any changes? It is a subjective test, but with some practice you can increase your self-awareness and make the dietary changes you need.

14

What to Eatby Matt Ruscigno, MPH, RD

The sample meal plans in this guide will help you in your transition. Need to increase your total calories? Here are some tips.

Drink your calories. Freshly squeezed juice and smoothies can pack hun-1. dreds of calories that are easily consumed and digested.

Snack often. A piece of fruit may have fewer than 100 calories, but five pieces 2. eaten throughout the day is enough to replace an hour of working out. Keep fruit on your desk, in your kitchen, and anywhere else you go. It will keep your energy level up not to mention the valuable nutrients they contain.

Don’t be fat phobic. Fat is the most calorically dense nutrient. Healthy fat is 3. abundant in vegan foods like avocados, nuts, seeds and oils like olive and flax.

Any drastic change to your lifestyle will have its ups and downs, but with a little work and an increase in your nutrition knowledge eating a plant-based diet can be beneficial to your athletic performance and a whole lot of fun along the way. For more information see our Guide to Sports Nutrition or Enette Larson-Meyers excellent book, Vegetarian Sports Nutrition.

" E a t i n g o r g a n i c a n d w h o l e f o o d s k e e p s m y e n e r g y l e v e l a n d m e n t a l f o c u s c o n s i s t e n t "

— M o l l y C a m e r o n , p r o c y c l i s t

15

The Meal Plansby Matt Ruscigno, MPH, RD and Janel Ovrut

Many people don’t feel they have enough time and energy to put towards plan-ning meals, ensuring they have all necessary nutrients, and the time to prepare them. With a little bit of preparation and some creativity, meal planning can be-come enjoyable and effortless. Try to include all main components in your meals: lean protein, healthy fats, whole grains, and fruits or vegetables. This will guaran-tee a nutrient packed, healthful vegan meal.

Getting creativeIn a meal rut? Think of the main components and make a big mixed dish with all of them. You could cook some whole wheat couscous for your whole grain, add some chickpeas for a healthy protein source, mix in some kalamata olives and almonds for healthy fat, and some diced cucumbers and tomatoes for some veg-etable variety. There you have a one-dish meal that is filling, flavorful, and tastes great hot or cold. Serve over a bed of lettuce, stuffed into a whole wheat pita, or as a side dish. Another meal could replace couscous with brown rice, toss in peppers and onions grilled with olive oil, add kidney or black beans, and use this mix as a burrito filing or side dish to a veggie quesadilla.

Think of eating-out favorites and mimic them at home. Calling out for pizza could be replaced with make-your-own pizza at home. Use whole wheat dough, tomato sauce, soy (or no) cheese, and top with any variety of vegetables. If you love the fi-ery kick of Mexican dishes, try creating your own tacos, quesadillas, burritos, and taco salad with a mix of beans, rice, corn, vegetables, salsa, and chili pepper. Asian meals use a wide variety of vegetables and rice. Stir fry these with some sweet and sour sauce or teriyaki sauce and mix in tofu for a flavorful dish. Make bland pasta dishes Mediterranean by using whole wheat pasta, sun dried tomatoes, olives, olive oil, basil, and any vegetables you enjoy.

In no time you’ll be effortlessly creating satisfying vegan meals at home that are both nutritious and delicious.

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Meal Plan Day 1cereal with nuts & berries, English muffin with fruit spread

serving size food caloriesfat

(grams)protein (grams)

2 biscuits shredded wheat 155 1.0 5.2

1 cup lowfat soy milk 70 2.0 6.0

½ cup mixed berries 35 0 0

1 oz (~24) almonds 164 14.4 6.0

1 each whole wheat English muffin 134 1.4 5.8

1 tbsp all fruit spread 40 0 0

Totals 598 18.8 23.0

pita with black bean spread (page 30)



6 inch round whole wheat pita 140 1.5 6.0

½ cup black bean spread 120 0.5 8.0

Totals 260 2.0 14.0

hummus veggie wrap , pasta salad (page 33)



1 each whole grain wrap 170 3.5 6.0

4 tbsp lowfat hummus 100 3.0 4.0

2/3 cup mixed raw vegetables 60 0.5 3.0

1 serving(¼ recipe)

pasta salad 210 1.5 9.0

Totals 540 8.5 22.0

Breakfast

AM

SnackLunch

17

crispbread with hummus



2 slices multigrain crispbread 90 0 4.0

4 tbsp lowfat hummus 100 3.0 4.0

Totals 190 3.0 8.0

vegetarian chili (page 37) with whole wheat roll, roasted root vegetables (page 33)



1 serving(¼ recipe)

vegetarian chili 310 2.5 19.0

1 each whole wheat roll 100 1.0 4.0

1 serving roasted root vegetables 170 3.0 4.0

Totals 580 6.5 27.0

caloriesfat


Totals 2168 38.8 94.0

Percentage of Calories 16.1 17.1

PM snack

Dinner

Daily Total

18

Meal Plan Day 2waffles with applesauce, berry banana smoothie (page 29)



2 each frozen vegan waffles 200 9.0 4.0

1 cup unsweetened applesauce 100 0.1 0.4

1 serving berry banana smoothie 250 2.5 10.0

Totals 550 11.6 14.4

fruit, nut and grain trail mix (page 35)



¾ cup trail mix 230 10.0 3.0

tempeh vegetable sandwich (page 34) with fruit salad



1 each tempeh vegetable sandwich 430 12.0 25.0

1 tbsp mustard 10 0 0.0

1 cup fresh fruit salad 60 0 1.0

Totals 500 12.0 26.0

Breakfast

AM

SnackLunch

19

cereal with soymilk



1 cup whole grain cereal 125 0.6 2.5

1 cup lowfat soymilk 70 2.0 6.0

Totals 195 2.6 8.5

fiesta rice & bean tacos (page 32) topped with salsa and tomato corn salad (page 34)



1 serving fiesta rice & been tacos 500 6.6 13.5

1 cup tomato corn salad 190 8.0 5.0

Totals 690 14.6 18.5

caloriesfat


Totals 2165 50.8 70.4


PM snack

Dinner

Daily Total

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" F a s t e r r e c o v e r y t i m e s a r e t h e p r i m a r y a d v a n t a g e I ' v e n o t i c e d [ o n a v e g a n d i e t ] . S i n c e I ' m a b l e t o r e c o v e r f a s t e r I c a n t r a i n m o r e w h i c h o f c o u r s e l e a d s t o g r e a t e r g a i n s ."— B r e n d a n B r a z i e r , P r o T r i a t h l e t e ( c o v e r i m a g e )

Photo: Ben Palmer :: Photo Credit: brightroom.com

21Photo: Jane Krutz & Andy Bunnell

Photo Credit: Randi Francis

22

Meal Plan Day 3yogurt parfait and whole wheat bagel



1 8-ounce soy yogurt 140 3.0 5.0

7 each walnuts 180 18.0 4.3

50 each raisins 78 0.1 0.8

1 whole whole wheat bagel 270 2.0 12.0

Totals 668 23.1 22.1

shelled edamame



½ cup shelled edamame 190 8.7 16.6

grilled vegetable quesadilla (page 32), chips and salsa, and tropi-cal fruit salad (page 36)



1 each grilled vegetable quesadilla 340 6.0 16.0

1 serving multigrain tortilla chips 140 6.0 3.0

1/3 cup salsa 25 0 1.3

1 serving tropical fruit salad 120 0 1.0

Totals 625 12.0 21.3

Breakfast

AM

SnackLunch

23

oatmeal with dried fruit



¾ cup cooked oatmeal 110 1.8 4.6

¼ cup mixed dried fruit 108 0.2 1.1

Totals 218 2.0 5.7

black bean burger (page 29)with baked sweet potato and salad



1 each black bean burger 300 1.2 17.0

1 each whole wheat bun 110 1.5 4.0

1 medium baked sweet potato 100 0 2.0

2 cups mixed vegetable salad 30 0 1.0

Totals 540 2.7 24.0

caloriesfat


Totals 2241 48.5 89.7


PM snack

Dinner

Daily Total

24

Meal Plan Day 4 blueberry oatmeal, banana with soynut butter



2 cups cooked steel cut oats(½ cup dry)

300 5.0 9.0

½ cup blueberries 40 0.2 0.5

2 tbsp soynut butter 170 11.0 7.0

1 medium banana 90 0.3 1.1

Totals 600 16.5 17.6

baked chickpeas (page 28)



½ cup baked chickpeas 170 4.0 6.0

lentil soup with roll, peas, fresh fruit



2 cup Amy's curried lentil soup 460 16.0 18.0

1 each whole wheat roll 100 1.0 4.0

1 cup cooked peas 120 0.6 8.0

1 each fresh fruit 60 0.2 0.3

Totals 740 17.8 30.3

Breakfast

AM

SnackLunch

25

fruit dipped in soy yogurt



1 – 8 ounce soy yogurt 140 3.0 5.0

1 each fresh fruit 60 0.2 0.3

Totals 200 3.2 5.3

falafel and tabouli pita, couscous salad (page 30)



¼ dry mix falafel 130 2.0 7.0

1 - 6 inch whole wheat pita 140 1.5 6.0

1 serving couscous salad 230 1.5 9.0

¾ cup dry mix tabouli salad 150 1.0 6.0

Totals 650 6.0 25.0

caloriesfat


Totals 2360 47.5 87.2


PM snack

Dinner

Daily Total

26

Meal Plan Day 5

apple and peanut butter sandwich, pear, soymilkserving size food calories fat

(grams)protein(grams)

2 slices whole wheat bread 200 4.0 8.0

2 tbsp peanut butter 190 16.0 8.0

1 medium apple 70 0.2 0.4

1 cup lowfat soy milk 70 2.0 6.0

1 small pear 80 0.2 0.5

Totals 610 22.4 22.9

corn salsa and pita chipsserving size food calories fat


½ cup corn salsa (1/4 cup salsa + 1/4 cup corn)

80 0.3 1.5

1 serving (~ 7 chips)

pita chips 100 3.0 4.0

Totals 180 3.3 5.5

black bean sandwich (page 30), salad, and berry banana smoothie (page 29)

serving size food calories fat(grams)

protein(grams)

1 serving (1/3 recipe)

black bean sandwich filling 200 1.0 13.0

1 large whole wheat pita 170 2.0 6.0

2 cups mixed vegetable salad 30 0 1.0

1 serving berry banana smoothie 250 2.5 10.0

Totals 650 5.5 29.0

Breakfast

AM

SnackLunch

27

fresh vegetables and whole wheat pretzelsserving size food calories fat


10 each baby carrots/sugar snap peas 50 0.2 1.6

1 serving (~ 15 each)

whole wheat pretzels 130 2.0 3.0

Totals 180 2.2 4.6

curried tofu and vegetables (page 31), with rice and pita breadserving size food calories fat


1 serving curried tofu and vegetables 190 6.0 11.0

1 cup brown rice 220 1.6 4.5

1 large whole wheat pita 170 2.0 6.0

Totals 580 9.6 21.5

caloriesfat


Totals 2200 43.0 83.5


Daily Total

PM snack

Dinner

28

The Recipes

Baked ChickpeasMakes 2 servings. Per serving: 170 calories, 4g fat, 6g proteinIngredients:

1 cup canned chickpeas, drained, rinsed1 tsp chili powder1 tsp olive oilsalt and pepper to taste

Directions: Combine all ingredients in a large ziplock 1. bag. Shake to coat with seasoning.Spread chickpeas in one layer on cookie 2. sheet, place in preheated 400 degree oven.Bake for 20 minutes, turn and mix 3. chickpeas, bake 20 more minutes until browned and lightly crispy.

Baked Chickpeas 28

Berry Banana Smoothie 29

Black Bean Burger 29

Black Bean Sandwich Filling 30

Black Bean Spread 30

Couscous Salad 30

Curried Tofu and Vegetables 31

Fiesta Rice and Bean Tacos 32

Grilled Vegetable Quesadilla 32

Pasta Salad 33

Roasted Root Vegetables 33

Tempeh and Veggie Sandwich 34

Tomato Corn Salad 34

Trail Mix 35

Tropical Fruit Salad 36

Vegetarian Chili 37

29

Berry Banana SmoothieServes 1Per serving: 250 calories, 2.5g fat, 10g proteinIngredients:

1 large banana10-15 frozen berries(strawberries, blueberries, blackberries)1 cup light vanilla soy milk

Directions: Blend banana, strawberries, and soy milk in a 1. blender until smooth. Serve immediately.

Black Bean BurgerMakes 6 burgers.Per serving: 300 calories, 1.2g fat, 17g proteinIngredients:

½ onion, diced1 – 15 ounce can black beans, drained and rinsed½ cup flour½ cup whole wheat bread crumbs

1 tsp garlic powder1 tsp onion powder½ tsp seasoned saltsalt and pepper to tasteoil for sauteeing

Directions: Sautee the onions in a small amount of oil until soft, about 3-5 minutes.1. In a large bowl, mash the beans until almost smooth. Add sautéed onions and 2. the rest of the ingredients, except the oil. Add flour a few tablespoons at a time to combine well.Form bean mixture into patties approximately ½ inch thick and sautee patties 3. in a small amount of oil until slightly firm.

Not fond of soy milk?

Try another large banana with just enough water to blend.

It's about the same amount of calories.

30

Black Bean Sandwich FillingMakes 3 servings. Per serving: 200 calories, 1g fat, 13g proteinIngredients:

¼ cup coarsely chopped onion1 tsp prepared minced garlic1 – 15 ounce can black beans, drained and rinsed

2 tbsp lime juice 1 tbsp jalapenos (seeds removed)½ tsp chili powdersalt and pepper to taste

Directions: Combine black beans, onion, garlic, chili powder, jalapeno and lime juice in a 1. large bowl, and season with salt and pepper to taste.Slightly mash the beans while stirring, until all ingredients are incorporated 2. and the mixture just holds together.Slice off the top inch of pita pocket. Spread the bean mixture inside each pita3.

Black Bean SpreadMakes three, ½ cup servings. Per serving: 120 calories, 0.5g fat, 8g proteinIngredients:

1½ cups canned black beans, drained and rinsed2 tbsp lime juice

1 jalapeno pepper, seeds removed1 tsp ground cuminsalt and pepper to taste

Directions: Combine beans, lime juice, cumin, and jalapeno pepper in a food processor; 1. process until smooth. Scrape into a bowl; add salt and pepper to taste.

Couscous SaladMakes 2 servings. Per serving: 230 calories, 1.5g fat, 9g proteinIngredients:

1½ cups cooked whole wheat couscous1 cup diced cucumber½ cup cooked chickpeas

1 tomato, diced1 parsley sprig, chopped1 mint sprig, chopped2 tbsp lemon juice

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Couscous Salad Directions: Combine diced tomato, cucumber and chickpeas with the cooked couscous. 1. Mix in lemon juice and toss to combine.Garnish with chopped mint and parsley. Chill before serving.2.

Curried Tofu and VegetablesMakes 8 servings. Per serving: 190 calories, 6g fat, 11g proteinIngredients:

14 ounces extra-firm tofu3 tbsp curry powder2 tbsp canola oil1 tbsp minced fresh ginger1 lb bag cauliflower florets, halved

1 lb bag baby carrots2 cups plain soy milk2 tbsp all-purpose flour10 ounce package frozen peas¼ cup golden raisins

Directions: Drain and rinse tofu; pat dry. Cut into 1-inch cubes. 1. Heat 1 tbsp oil in a large nonstick skillet over medi-um-high heat. Cook tofu turning until browned on all sides, 5 to 7 minutes. Transfer to a plate.In small bowl whisk curry powder in 3 tbsp water 2. to make a paste. Add ginger.In large saucepan, heat oil over medium heat until 3. hot but not smoking. Stir in curry paste and cook, stirring, 1 minute. Add carrots and cauliflower, stirring to coat. Stir in soy milk and salt, increase to high heat to boil. Reduce heat to medium-low, sim-mer until vegetables are tender, about 15 minutes.In small bowl, whisk together flour and 2 tbsp 4. water until smooth. Stir into vegetable mixture until blended. Add tofu. Cook, stirring, until curry thickens, about 5 minutes. Add peas and raisins, cook 1 minute to heat through. Salt to taste.Serve over cooked brown rice.5.

Have you tried tempeh? You will soon!

Tempeh is a fermented whole soybean product with different nutritional characteristics and textur-al qualities than tofu.

Tempeh's fermentation process and its retention of the whole bean give it a higher content of protein, dietary fiber, and vitamins.

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Fiesta Rice and Bean TacosMakes 2 servings, 2 tacos each. Per serving: 500 calories, 6.6g fat, 13.5g proteinIngredients: 1 cup brown rice (makes 2 cups cooked)1 tsp chili powder1 tsp ground cumin1 tsp onion powder1 cup canned black beans, drained and rinsed1 cup tomato salsa4 taco shellssalt and pepper to tasteDirections:

Cook brown rice according to package directions. Add in chili powder, cumin, 1. onion powder and salt and pepper to taste. Mix in black beans.Scoop rice and bean filling into four taco shells. Top with salsa.2.

Grilled Vegetable QuesadillaMakes 1 quesadilla. Per serving: 340 calories, 6g fat, 16g proteinIngredients:

1 cup cooked mixed vegetables (roasted bell peppers, sliced red onion, diced tomatoes, etc.)

2 whole wheat tortillas4 tbsp low-fat garlic hummus

Directions: Spread hummus on each tortilla. Place vegetables on hummus on one tortilla 1. then top with the other tortilla.Place in a nonstick skillet over medium-high heat. Cook until the bottom is 2. lightly toasted, about 2 minutes. Turn over and cook until the vegetables are warmed and the second side is lightly toasted.Transfer to a plate and keep warm. Cut into quarters.3.

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Pasta SaladMakes 4 servings. Per serving: 210 calories, 1.5g fat, 9g proteinIngredients:

4 cups whole wheat pasta, cooked1 cup cherry tomatoes½ ounce fresh spinach (~ ½ cup)

1 bell pepper, chopped (~ 1 cup)2 scallions, chopped1 cup fat free Italian Dressing

Directions: Bring a large pot of lightly salted water to a 1. boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water.Add Italian Dressing to the pasta and toss 2. to coat. Add tomatoes, bell pepper, fresh spinach, scallions; toss to coat well.Cover and refrigerate until ready to serve.3.

Roasted Root VegetablesMakes 6 servings. Per serving: 170 calories, 3g fat, 4g proteinIngredients:

8 carrots, cut into 2 inch lengths6 medium red potatoes, in wedges1 large white onion, 1 inch cubes1 large sweet potato, in wedges

1½ tbsp olive oil1 tsp salt½ tsp pepper

Directions: Place oven rack at the middle position. Preheat oven to 475°F.1. Toss carrots, potatoes, onion, oil, salt and pepper on a large rimmed baking 2. sheet. Roast the vegetables on the middle rack for 30 minutes. Roast until the vegetables are browned and crisp.

Allergic to wheat?

There are lots of great gluten free pasta alternatives to try.

Also make pasta recipes by re-placing the pasta with a whole grain – try brown rice, quinoa, millet, barley; there are many options.

It really is all about the sauce anyway!

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Tempeh and Grilled Veggie SandwichMakes 3 sandwiches. Per serving: 430 calories, 12g fat, 25g proteinIngredients:

1 – 8 ounce package tempeh1 zucchini, thinly sliced10 ounces mushrooms, sliced

1 small red onion, thinly sliced 1 cup dry red wine6 slices whole wheat bread, toasted

Directions: Cut tempeh in half widthwise, slice each horizontally to make 3 thin slices.1. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, 2. onion, zucchini and cook, stirring often, until golden brown, about 10 minutes. Reduce heat to medium and stir in wine. Add tempeh slices and spoon some of the vegetable mixture over them; cook until the tempeh is heated through and the wine has evaporated, about 5 minutes. Salt to taste. Remove from heat.To assemble sandwiches, divide the tempeh among half the bread. Top with 3. the vegetable mixture and the remaining toasted bread. Serve immediately.

Tomato Corn SaladMakes 2 servings. Per serving: 190 calories, 8g fat, 5g proteinIngredients:

2 large tomatoes, cored and diced1 cup frozen corn, thawed1 tbsp extra-virgin olive oil1 clove garlic, finely chopped1 tsp dried oregano

½ tsp ground cumin1 tbsp cider vinegar½ tsp salt¼ cup chopped fresh parsley

Directions: Combine tomatoes and corn in a salad bowl.1. Heat oil in a small skillet over medium heat. Add garlic and sauté until just be-2. ginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Pour over the salad. Add parsley; gently toss to combine. Chill in refrigerator.

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Trail MixMakes one serving. Per serving: 230 calories, 10g fat, 3g proteinIngredients:

2 tbsp chopped walnuts¼ cup dried cranberries⅓ cup wheat cereal

Directions: Combine walnuts, cranberries (or other dried fruit), and cereal in small bowl.1.

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Tropical Fruit SaladMakes 1 serving.Per serving: 120 calories, 0g fat, 1g proteinIngredients:

½ large banana¼ mango, sliced½ cup pineapple, diced

Directions: Cut banana into slices. Peel and slice mango. 1. Place all fruits in bowl.

Have extra fruit?

It's always great to have fruit on hand either for a fruit salad, a calorie kick, or a sweet-tooth craving.

Even consider trying a diet primarily of fruits and veggies – yes, you do get enough protein. You just have to get enough calo-ries. Start eating!

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Vegetarian ChiliMakes 4 servings. Per serving: 310 calories, 2.5g fat, 19g proteinIngredients:

2 cups canned black beans2 cups canned kidney beans2 cups canned tomatoes, diced with garlic and onions1 large white onion, diced

1 large green bell pepper, diced3 tbsp chili powder3 tbsp ground cuminsalt and pepper to taste

Directions: Drain and rinse canned beans1. Sautee pepper and onion in skillet until soft and onions begin to brown.2. Add chili powder, cumin, salt and pepper to taste. Cook, stirring constantly, 3. until fragrant, 30 to 60 seconds. Stir in tomatoes and beans.Bring to a boil, stirring often. Reduce to a simmer and cook, stirring occasion-4. ally, until the chili has reduced slightly, 10 to 15 minutes.

For more recipes check out www.organicathlete.org/recipes

http://www.organicathlete.org/recipes

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ResourcesOrganicAthlete.orgNutritiondata.comTruelovehealth.com - Matt Ruscigno's websiteEatwellwithjanel.com - Janel Ovrut's website

OrganicAthlete’s Guide to Sports NutritionVegetarian Sports Nutrition by Enette Larson-Meyers The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa DorfmanThrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan BrazierThe China Study by T. Colin Campbell and Thomas M. Campbell II

ContributorsMatt Ruscigno, MPH, RD, author and contributor

Matthew Ruscigno is a Registered Dietitian, endurance athlete and vegan of 15 years. He's Chair-elect of the Vegetarian Nutrition Practice Group of the American Dietetic Association and recently co-authored with Isa Moskowitz the book Appetite For Reduction. He lives car-free in Los Angeles, CA.

Janel Ovrut, author and contributorJanel is a Boston-based registered dietitian with a master’s degree from the Nutrition Communication Program at Tufts University in Boston, and a bachelor’s degree in Dietetics from Syracuse University. Her nutrition experience includes maternal and family nutrition, corporate wellness, weight loss, meal planning and preparation, food allergies and vegetarian/vegan nutrition. For more information, check out her website www.EatWellwithJanel.com and blog www.EatWellwithJanelBlog.com.

Kevin Park, editor

Charity Kirk of PurplePersimmon, graphic and layout design

Bradley Saul, copy editor

Mary Wilkinson, copy editor

Web

Books


http://nutritiondata.com

http://truelovehealth.com

http://eatwellwithjanel.com


http://www.indiebound.org/book/9780736063616?aff=OrganicAthlete





http://www.EatWellwithJanel.com

http://www.EatWellwithJanel.com

http://www.EatWellwithJanelBlog.com

http://purplepersimmon.com

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