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Vegan Meal Plan Guide

Vegan Meal Plan Guide

Organic Athlete's

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 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

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

Eat more fruits and veggies.

Moving to a raw vegan diet was the best choice Ive e v e r m a d e a s a n a t h l e t e . T i m Va n O r d e n , m o u n t a i n r u n n e r

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 Values The 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: Compassion We exercise with hearts of compassion and a deep reverence for all life. Cooperation We work cooperatively, giving selflessly to what needs to be done. Truth We endure through doubts and fears, aiming always for truth and integrity. Leadership We lead by honest example, guided by social and ecological responsibility.

For more information visit our website: organicathlete.org

Photo: Pam Boteler :: Photo Credit: Cameron Davidson

"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

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

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.

Photo: Bradley Saul :: Photo Credit: Charity Kirk

"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

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 wasnt even tired after my first 10K.Now I consider myself an athlete.In 6 months, I dropped 30 pounds and Im training for my first halfmarathon. Dave Soleil I cannot give a testimonial about a changing diet because I changed my diet during 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 possess 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 intensity, 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 better 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

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


Photo: Kenneth G Williams

Photo Credit: Inese Silina

"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.

Your Energy Needs

by Matt Ruscigno, MPH, RD

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.


What to Eat

by 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. 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


The Meal Plans

by Matt Ruscigno, MPH, RD and Janel Ovrut

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.


Meal Plan Day 1

cereal with nuts & berries, English muffin with fruit spread
serving size food calories 155 70 35 164 134 40 Totals 598 fat (grams) 1.0 2.0 0 14.4 1.4 0 18.8 protein (grams) 5.2 6.0 0 6.0 5.8 0 23.0


Breakfast AM Snack Lunch

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

pita with black bean spread (page 30)

serving size food calories 140 120 Totals 260 fat (grams) 1.5 0.5 2.0 protein (grams) 6.0 8.0 14.0

6 inch round whole wheat pita cup black bean spread

hummus veggie wrap , pasta salad (page 33)

serving size food calories 170 100 60 210 Totals 540 fat (grams) 3.5 3.0 0.5 1.5 8.5 protein (grams) 6.0 4.0 3.0 9.0 22.0

1 each whole grain wrap 4 tbsp lowfat hummus 23 cup mixed raw vegetables 1 serving pasta salad ( recipe)

crispbread with hummus

serving size food calories 90 100 Totals 190 fat (grams) 0 3.0 3.0 protein (grams) 4.0 4.0 8.0

PM snack Dinner Daily Total

2 slices multigrain crispbread 4 tbsp lowfat hummus

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

calories Totals Percentage of Calories 2168

fat (grams) 38.8 16.1

protein (grams) 94.0 17.1


Meal Plan Day 2

waffles with applesauce, berry banana smoothie (page 29)
serving size food calories 200 100 250 550 fat (grams) 9.0 0.1 2.5 11.6 protein (grams) 4.0 0.4 10.0 14.4


Breakfast AM Snack Lunch

2 each frozen vegan waffles 1 cup unsweetened applesauce 1 serving berry banana smoothie Totals

fruit, nut and grain trail mix (page 35)

serving size cup trail mix food calories 230 fat (grams) 10.0 protein (grams) 3.0

tempeh vegetable sandwich (page 34) with fruit salad

serving size 1 tbsp mustard 1 cup fresh fruit salad Totals food calories 430 10 60 500 fat (grams) 12.0 0 0 12.0 protein (grams) 25.0 0.0 1.0 26.0

1 each tempeh vegetable sandwich

cereal with soymilk

serving size food calories 125 70 Totals 195 fat (grams) 0.6 2.0 2.6 protein (grams) 2.5 6.0 8.5

PM snack Dinner Daily Total

1 cup whole grain cereal 1 cup lowfat soymilk

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

calories Totals Percentage of Calories 2165

fat (grams) 50.8 21.1

protein (grams) 70.4 13.0


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


"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)

Photo: Jane Krutz & Andy Bunnell Photo Credit: Randi Francis

Meal Plan Day 3

yogurt parfait and whole wheat bagel
serving size 1 8-ounce soy yogurt 7 each walnuts 50 each raisins 1 whole whole wheat bagel Totals food calories 140 180 78 270 668 fat (grams) 3.0 18.0 0.1 2.0 23.1 protein (grams) 5.0 4.3 0.8 12.0 22.1


Breakfast AM Snack Lunch

shelled edamame
serving size food calories 190 fat (grams) 8.7 protein (grams) 16.6

cup shelled edamame

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

oatmeal with dried fruit

serving size food calories 110 108 Totals 218 fat (grams) 1.8 0.2 2.0 protein (grams) 4.6 1.1 5.7

PM snack Dinner Daily Total

cup cooked oatmeal cup mixed dried fruit

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

calories Totals Percentage of Calories 2241

fat (grams) 48.5 19.5

protein (grams) 89.7 16.0


Meal Plan Day 4

blueberry oatmeal, banana with soynut butter
serving size food calories 300 40 170 90 Totals 600 fat (grams) 5.0 0.2 11.0 0.3 16.5 protein (grams) 9.0 0.5 7.0 1.1 17.6


Breakfast AM Snack Lunch

2 cups cooked steel cut oats ( cup dry) cup blueberries 2 tbsp soynut butter 1 medium banana

baked chickpeas (page 28)

serving size food calories 170 fat (grams) 4.0 protein (grams) 6.0

cup baked chickpeas

lentil soup with roll, peas, fresh fruit

serving size food calories 460 100 120 60 Totals 740 fat (grams) 16.0 1.0 0.6 0.2 17.8 protein (grams) 18.0 4.0 8.0 0.3 30.3

2 cup Amy's curried lentil soup 1 each whole wheat roll 1 cup cooked peas 1 each fresh fruit

fruit dipped in soy yogurt

serving size 1 8 ounce soy yogurt 1 each fresh fruit Totals food calories 140 60 200 fat (grams) 3.0 0.2 3.2 protein (grams) 5.0 0.3 5.3

PM snack Dinner Daily Total

falafel and tabouli pita, couscous salad (page 30)

serving size dry mix falafel 1 - 6 inch whole wheat pita 1 serving couscous salad cup dry mix tabouli salad Totals food calories 130 140 230 150 650 fat (grams) 2.0 1.5 1.5 1.0 6.0 protein (grams) 7.0 6.0 9.0 6.0 25.0

calories Totals Percentage of Calories 2360

fat (grams) 47.5 18.1

protein (grams) 87.2 14.7


Meal Plan Day 5

apple and peanut butter sandwich, pear, soymilk
serving size food calories 200 190 70 70 80 Totals 610 fat (grams) 4.0 16.0 0.2 2.0 0.2 22.4 protein (grams) 8.0 8.0 0.4 6.0 0.5 22.9


Breakfast AM Snack Lunch

2 slices whole wheat bread 2 tbsp peanut butter 1 medium apple 1 cup lowfat soy milk 1 small pear

corn salsa and pita chips

serving size food calories 80 100 Totals 180 fat (grams) 0.3 3.0 3.3 protein (grams) 1.5 4.0 5.5

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

fresh vegetables and whole wheat pretzels

serving size food calories 50 130 Totals 180 fat (grams) 0.2 2.0 2.2 protein (grams) 1.6 3.0 4.6

PM snack Dinner Daily Total

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

calories Totals Percentage of Calories 2200

fat (grams) 43.0 17.6

protein (grams) 83.5 15.2


The Recipes
Makes 2 servings. Per serving: 170 calories, 4g fat, 6g protein

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

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.

Tempeh and Veggie Sandwich 34


Serves 1 Per serving: 250 calories, 2.5g fat, 10g protein


Berry Banana Smoothie

1 large banana 10-15 frozen berries 1 cup light vanilla soy milk

Not fond of soy milk? Try another large banana with just enough water to blend. It's about the same amount of calories.

(strawberries, blueberries, blackberries)

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

Black Bean Burger

onion, diced 1 15 ounce can black beans, drained and rinsed cup flour cup whole wheat bread crumbs

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.


Makes 3 servings. Per serving: 200 calories, 1g fat, 13g protein


Black Bean Sandwich Filling

cup coarsely chopped onion 1 tsp prepared minced garlic 1 15 ounce can black beans, drained and rinsed

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

Black Bean Spread

1 cups canned black beans, drained and rinsed 2 tbsp lime juice

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

Couscous Salad

1 cups cooked whole wheat couscous 1 cup diced cucumber cup cooked chickpeas

1 tomato, diced 1 parsley sprig, chopped 1 mint sprig, chopped 2 tbsp lemon juice

Couscous Salad Directions:

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

Curried Tofu and Vegetables

14 ounces extra-firm tofu 3 tbsp curry powder 2 tbsp canola oil 1 tbsp minced fresh ginger 1 lb bag cauliflower florets, halved

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.


Makes 2 servings, 2 tacos each. Per serving: 500 calories, 6.6g fat, 13.5g protein

Fiesta Rice and Bean Tacos

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

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.

Grilled Vegetable Quesadilla


Makes 1 quesadilla. Per serving: 340 calories, 6g fat, 16g protein

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

2 whole wheat tortillas 4 tbsp low-fat garlic hummus

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.

Makes 4 servings. Per serving: 210 calories, 1.5g fat, 9g protein


Pasta Salad

4 cups whole wheat pasta, cooked 1 cup cherry tomatoes ounce fresh spinach (~ cup)

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.

Makes 6 servings. Per serving: 170 calories, 3g fat, 4g protein


Roasted Root Vegetables

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

1 tbsp olive oil 1 tsp salt tsp pepper

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.

Tempeh and Grilled Veggie Sandwich


Makes 3 sandwiches. Per serving: 430 calories, 12g fat, 25g protein

1 8 ounce package tempeh 1 zucchini, thinly sliced 10 ounces mushrooms, sliced


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.

Tomato Corn Salad


Makes 2 servings. Per serving: 190 calories, 8g fat, 5g protein

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

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.

Trail Mix

Makes one serving. Per serving: 230 calories, 10g fat, 3g protein

2 tbsp chopped walnuts cup dried cranberries cup wheat cereal


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

Tropical Fruit Salad


Makes 1 serving. Per serving: 120 calories, 0g fat, 1g protein

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!

large banana mango, sliced cup pineapple, diced


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

Vegetarian Chili

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

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


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

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.

Janel Ovrut, author and contributor

Janel is a Boston-based registered dietitian with a masters degree from the Nutrition Communication Program at Tufts University in Boston, and a bachelors 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

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