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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 Creative Commons Attribution-ShareAlike 3.0 Unported License OrganicAthlete's Vegan Meal Plan Guide is licensed under Creative Commons. Permissions beyond the scope of this license may be available by emailing: info@organicathlete.org. 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
"I have a 'reser voir' of energy, power and strength that Ive been able to tap into on many occasions 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 awesome feeling. Mentally I am more focused and I feel my vision - not just my physical vision, but my 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 ." Pam Boteler, canoe champion, raw vegan
Contents
Introduction Vegan Athlete Testimonials Maintaining Energy Your Energy Needs What to Eat The Meal Plans Meal Plan Day 1 Meal Plan Day 2 Meal Plan Day 3 Meal Plan Day 4 Meal Plan Day 5 The Recipes Resources Contributors Get the OrganicAthlete Gear 6 9 12 13 14 15 16 18 22 24 26 28 38 38 39
Introduction
by 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 wouldnt 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 nutrients. They made it sound like such a sacrifice! Fortunately, I know better now. A plant-based diet is not a compromise for athletes. Carl Lewis, winner of multiple track and field Olympic gold medals, said, Ive 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.
"I had always known fruits and vegetables were the healthiest food and I ate a lot of them, but I had 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 ." Bradley Saul, cycling, endurance running, duathalon
"I rarely get sick, my bones are good, I build muscle easily, and I recover quick ly from hard training and racing. I even recover from routine injuries much faster than animal-consuming co-workers. I have come to the top of my discipline and profession on a non-animal 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 ." Christine Va rda ros, c ycling, c yclo - cross a nd road
Photo: Christine Vardaros :: Photo Credit: Ruben Verhaeghe
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. Ive eaten mostly vegan since doctors said, You better do something different with your life. Ive 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 5Ks, including my first 1stPlace recently. I ran my first half marathon this year. I have mitrolvalve prolapse, but my cardiologist 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 inherently 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 eating 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 confident 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 further 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 athletespecific 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
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"I started thinking of all the death and destruction 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 suddenly hit me like a punch in the gut: I was about to eat food that was derived from the flesh of animals who had suffered and died, and that was contributing to world hunger and the destruction of ecosystems. At that moment, I became an instant vegan, and I havent looked back since!" 11 Kenneth G Williams, competitive bodybuilder
Maintaining Energy
by 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 dont 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 making a serious change in what you eat. Calorie example Let 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 vegetarian burrito, which is essentially the same minus the meat, it will have about 200 fewer calories. Doesnt 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 another 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 calories So 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 Calories per gram of weight (see figure 1). This is why a Source per gram single avocado can contain 300 calories and a Fat 9 similarly sized apple will only have 100. As you 4 probably have guessed a lot of obvious vegan foods Carbohydrate 4 are not calorically dense, but as your caloric needs Protein increase you need to rely on getting more calories Figure 1 per serving of food.
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In an ideal world you would meet every week with a dietitian who would calculate 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. 1. Measure your current caloric consumption. Use nutrition labels and a free web-based calorie calculator like nutritiondata.com. 2. Familiarize yourself with the number of calories in vegan foods. See a big difference? You will need to eat what feels like more food to get the same number of calories. 3. How do you feel? If unduly fatigued you may not be eating enough. Keep a diet record for a few days and in addition to what you eat record how you feel during and after workouts. Look for patterns. 4. Eat a large breakfast and eat immediately after working out to replace glycogen storage. 5. How do you look? No one likes the people at the gym who are constantly 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 composition (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.
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What to Eat
The sample meal plans in this guide will help you in your transition. Need to increase your total calories? Here are some tips. 1. Drink your calories. Freshly squeezed juice and smoothies can pack hundreds of calories that are easily consumed and digested. 2. Snack often. A piece of fruit may have fewer than 100 calories, but five pieces 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. 3. Dont be fat phobic. Fat is the most calorically dense nutrient. Healthy fat is 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.
"Eating organic and whole foods keeps my energy level and mental focus consistent" Molly Cameron, pro cyclist
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Many people dont feel they have enough time and energy to put towards planning 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 become enjoyable and effortless. Try to include all main components in your meals: lean protein, healthy fats, whole grains, and fruits or vegetables. This will guarantee a nutrient packed, healthful vegan meal. Getting creative In 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 vegetable 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 fiery 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 youll be effortlessly creating satisfying vegan meals at home that are both nutritious and delicious.
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2 biscuits shredded wheat 1 cup lowfat soy milk cup mixed berries 1 oz (~24) almonds 1 each whole wheat English muffin 1 tbsp all fruit spread
1 each whole grain wrap 4 tbsp lowfat hummus 23 cup mixed raw vegetables 1 serving pasta salad ( recipe)
vegetarian chili (page 37) with whole wheat roll, roasted root vegetables (page 33)
serving size food calories 310 100 170 580 Totals fat (grams) 2.5 1.0 3.0 6.5 protein (grams) 19.0 4.0 4.0 27.0
1 serving vegetarian chili ( recipe) 1 each whole wheat roll 1 serving roasted root vegetables
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2 each frozen vegan waffles 1 cup unsweetened applesauce 1 serving berry banana smoothie Totals
fiesta rice & bean tacos (page 32) topped with salsa and tomato corn salad (page 34)
serving size food calories 500 190 Totals 690 fat (grams) 6.6 8.0 14.6 protein (grams) 13.5 5.0 18.5
1 serving fiesta rice & been tacos 1 cup tomato corn salad
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"Faster recover y times are the primary advantage I've noticed [on a vegan diet]. Since I'm able to recover faster I can train more which of course leads to g r e a t e r g a i n s ." Brendan Brazier, P r o Tr i a t h l e t e (cover image)
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Photo: Jane Krutz & Andy Bunnell Photo Credit: Randi Francis
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shelled edamame
serving size food calories 190 fat (grams) 8.7 protein (grams) 16.6
grilled vegetable quesadilla (page 32), chips and salsa, and tropical fruit salad (page 36)
serving size food calories 340 140 25 120 Totals 625 fat (grams) 6.0 6.0 0 0 12.0 protein (grams) 16.0 3.0 1.3 1.0 21.3
1 each grilled vegetable quesadilla 1 serving multigrain tortilla chips 1/3 cup salsa 1 serving tropical fruit salad
black bean burger (page 29)with baked sweet potato and salad
serving size food calories 300 110 100 30 Totals 540 fat (grams) 1.2 1.5 0 0 2.7 protein (grams) 17.0 4.0 2.0 1.0 24.0
1 each black bean burger 1 each whole wheat bun 1 medium baked sweet potato 2 cups mixed vegetable salad
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2 cups cooked steel cut oats ( cup dry) cup blueberries 2 tbsp soynut butter 1 medium banana
2 cup Amy's curried lentil soup 1 each whole wheat roll 1 cup cooked peas 1 each fresh fruit
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2 slices whole wheat bread 2 tbsp peanut butter 1 medium apple 1 cup lowfat soy milk 1 small pear
cup corn salsa (1/4 cup salsa + 1/4 cup corn) 1 serving pita chips (~ 7 chips)
black bean sandwich (page 30), salad, and berry banana smoothie (page 29)
serving size food calories 200 170 30 250 650 Totals fat (grams) 1.0 2.0 0 2.5 5.5 protein (grams) 13.0 6.0 1.0 10.0 29.0
1 serving black bean sandwich filling (13 recipe) 1 large whole wheat pita 2 cups mixed vegetable salad 1 serving berry banana smoothie
10 each baby carrots/sugar snap peas 1 serving whole wheat pretzels (~ 15 each)
curried tofu and vegetables (page 31), with rice and pita bread
serving size food calories 190 220 170 Totals 580 fat (grams) 6.0 1.6 2.0 9.6 protein (grams) 11.0 4.5 6.0 21.5
1 serving curried tofu and vegetables 1 cup brown rice 1 large whole wheat pita
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The Recipes
Makes 2 servings. Per serving: 170 calories, 4g fat, 6g protein
Ingredients:
Baked Chickpeas
Baked Chickpeas Berry Banana Smoothie Black Bean Burger Black Bean Sandwich Filling Black Bean Spread Couscous Salad Curried Tofu and Vegetables Fiesta Rice and Bean Tacos Grilled Vegetable Quesadilla Pasta Salad Roasted Root Vegetables Tomato Corn Salad Trail Mix Tropical Fruit Salad Vegetarian Chili
28 29 29 30 30 30 31 32 32 33 33 34 35 36 37
1 cup canned chickpeas, drained, rinsed 1 tsp chili powder 1 tsp olive oil salt and pepper to taste
Directions:
1. Combine all ingredients in a large ziplock bag. Shake to coat with seasoning. 2. Spread chickpeas in one layer on cookie sheet, place in preheated 400 degree oven. 3. Bake for 20 minutes, turn and mix chickpeas, bake 20 more minutes until browned and lightly crispy.
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1 large banana 10-15 frozen berries 1 cup light vanilla soy milk
Directions:
Not fond of soy milk? Try another large banana with just enough water to blend. It's about the same amount of calories.
1. Blend banana, strawberries, and soy milk in a blender until smooth. Serve immediately.
Makes 6 burgers. Per serving: 300 calories, 1.2g fat, 17g protein
Ingredients:
onion, diced 1 15 ounce can black beans, drained and rinsed cup flour cup whole wheat bread crumbs
Directions:
1 tsp garlic powder 1 tsp onion powder tsp seasoned salt salt and pepper to taste oil for sauteeing
1. Sautee the onions in a small amount of oil until soft, about 3-5 minutes. 2. In a large bowl, mash the beans until almost smooth. Add sauted onions and the rest of the ingredients, except the oil. Add flour a few tablespoons at a time to combine well. 3. Form bean mixture into patties approximately inch thick and sautee patties in a small amount of oil until slightly firm.
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2 tbsp lime juice 1 tbsp jalapenos (seeds removed) tsp chili powder salt and pepper to taste
1. Combine black beans, onion, garlic, chili powder, jalapeno and lime juice in a large bowl, and season with salt and pepper to taste. 2. Slightly mash the beans while stirring, until all ingredients are incorporated and the mixture just holds together. 3. Slice off the top inch of pita pocket. Spread the bean mixture inside each pita
Makes three, cup servings. Per serving: 120 calories, 0.5g fat, 8g protein
Ingredients:
1 cups canned black beans, drained and rinsed 2 tbsp lime juice
Directions:
1 jalapeno pepper, seeds removed 1 tsp ground cumin salt and pepper to taste
1. Combine beans, lime juice, cumin, and jalapeno pepper in a food processor; process until smooth. Scrape into a bowl; add salt and pepper to taste.
Makes 2 servings. Per serving: 230 calories, 1.5g fat, 9g protein
Ingredients:
Couscous Salad
1 cups cooked whole wheat couscous 1 cup diced cucumber cup cooked chickpeas
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1 tomato, diced 1 parsley sprig, chopped 1 mint sprig, chopped 2 tbsp lemon juice
1. Combine diced tomato, cucumber and chickpeas with the cooked couscous. Mix in lemon juice and toss to combine. 2. Garnish with chopped mint and parsley. Chill before serving.
Makes 8 servings. Per serving: 190 calories, 6g fat, 11g protein
Ingredients:
1 lb bag baby carrots 2 cups plain soy milk 2 tbsp all-purpose flour 10 ounce package frozen peas cup golden raisins
1. Drain and rinse tofu; pat dry. Cut into 1-inch cubes. Heat 1 tbsp oil in a large nonstick skillet over medium-high heat. Cook tofu turning until browned on all sides, 5 to 7 minutes. Transfer to a plate. 2. In small bowl whisk curry powder in 3 tbsp water to make a paste. Add ginger. 3. In large saucepan, heat oil over medium heat until 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, simmer until vegetables are tender, about 15 minutes. 4. In small bowl, whisk together flour and 2 tbsp 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. 5. Serve over cooked brown rice.
Have you tried tempeh? You will soon! Tempeh is a fermented whole soybean product with different nutritional characteristics and textural 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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Makes 2 servings, 2 tacos each. Per serving: 500 calories, 6.6g fat, 13.5g protein
Ingredients:
1 cup brown rice (makes 2 cups cooked) 1 tsp chili powder 1 tsp ground cumin 1 tsp onion powder 1 cup canned black beans, drained and rinsed 1 cup tomato salsa 4 taco shells salt and pepper to taste
Directions:
1. Cook brown rice according to package directions. Add in chili powder, cumin, onion powder and salt and pepper to taste. Mix in black beans. 2. Scoop rice and bean filling into four taco shells. Top with salsa.
1 cup cooked mixed vegetables (roasted bell peppers, sliced red onion, diced tomatoes, etc.)
Directions:
1. Spread hummus on each tortilla. Place vegetables on hummus on one tortilla then top with the other tortilla. 2. Place in a nonstick skillet over medium-high heat. Cook until the bottom is lightly toasted, about 2 minutes. Turn over and cook until the vegetables are warmed and the second side is lightly toasted. 3. Transfer to a plate and keep warm. Cut into quarters.
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Pasta Salad
4 cups whole wheat pasta, cooked 1 cup cherry tomatoes ounce fresh spinach (~ cup)
Directions:
1 bell pepper, chopped (~ 1 cup) 2 scallions, chopped 1 cup fat free Italian Dressing
Allergic to wheat? There are lots of great gluten free pasta alternatives to try. Also make pasta recipes by replacing the pasta with a whole grain try brown rice, quinoa, millet, barley; there are many options. It really is all about the sauce anyway!
1. Bring a large pot of lightly salted water to a boil. Cook pasta, stirring occasionally, until just tender, 8 to 10 minutes, or according to package directions. Drain and refresh under cold running water. 2. Add Italian Dressing to the pasta and toss to coat. Add tomatoes, bell pepper, fresh spinach, scallions; toss to coat well. 3. Cover and refrigerate until ready to serve.
8 carrots, cut into 2 inch lengths 6 medium red potatoes, in wedges 1 large white onion, 1 inch cubes 1 large sweet potato, in wedges
Directions:
1. Place oven rack at the middle position. Preheat oven to 475F. 2. Toss carrots, potatoes, onion, oil, salt and pepper on a large rimmed baking sheet. Roast the vegetables on the middle rack for 30 minutes. Roast until the vegetables are browned and crisp.
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Makes 3 sandwiches. Per serving: 430 calories, 12g fat, 25g protein
1 small red onion, thinly sliced 1 cup dry red wine 6 slices whole wheat bread, toasted
1. Cut tempeh in half widthwise, slice each horizontally to make 3 thin slices. 2. Heat oil in a large nonstick skillet over medium-high heat. Add mushrooms, 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. 3. To assemble sandwiches, divide the tempeh among half the bread. Top with the vegetable mixture and the remaining toasted bread. Serve immediately.
2 large tomatoes, cored and diced 1 cup frozen corn, thawed 1 tbsp extra-virgin olive oil 1 clove garlic, finely chopped 1 tsp dried oregano
Directions:
tsp ground cumin 1 tbsp cider vinegar tsp salt cup chopped fresh parsley
1. Combine tomatoes and corn in a salad bowl. 2. Heat oil in a small skillet over medium heat. Add garlic and saut until just beginning 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 Mix
Makes one serving. Per serving: 230 calories, 10g fat, 3g protein
Ingredients:
1. Combine walnuts, cranberries (or other dried fruit), and cereal in small bowl.
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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 calories. Start eating!
1. Cut banana into slices. Peel and slice mango. Place all fruits in bowl.
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Vegetarian Chili
Ingredients:
Makes 4 servings. Per serving: 310 calories, 2.5g fat, 19g protein
2 cups canned black beans 2 cups canned kidney beans 2 cups canned tomatoes, diced with garlic and onions 1 large white onion, diced
Directions:
1 large green bell pepper, diced 3 tbsp chili powder 3 tbsp ground cumin salt and pepper to taste
1. Drain and rinse canned beans 2. Sautee pepper and onion in skillet until soft and onions begin to brown. 3. Add chili powder, cumin, salt and pepper to taste. Cook, stirring constantly, until fragrant, 30 to 60 seconds. Stir in tomatoes and beans. 4. Bring to a boil, stirring often. Reduce to a simmer and cook, stirring occasionally, until the chili has reduced slightly, 10 to 15 minutes.
For more recipes check out www.organicathlete.org/recipes
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Resources
OrganicAthlete.org Nutritiondata.com Truelovehealth.com - Matt Ruscigno's website Eatwellwithjanel.com - Janel Ovrut's website OrganicAthletes Guide to Sports Nutrition Vegetarian Sports Nutrition by Enette Larson-Meyers The Vegetarian Sports Nutrition Guide: Peak Performance for Everyone from Beginners to Gold Medalists by Lisa Dorfman Thrive: The Vegan Nutrition Guide to Optimal Performance in Sports and Life by Brendan Brazier The China Study by T. Colin Campbell and Thomas M. Campbell II Web Books
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Contributors
Matt 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.
Kevin Park, editor Charity Kirk of PurplePersimmon, graphic and layout design Bradley Saul, copy editor Mary Wilkinson, copy editor
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