Daily Vegan Sprint Athlete Diet

Breakfast

• 2 tbsp Peanut Butter
• 1 medium Banana
• 2 slices White Bread
• Nutrients: Protein: 8–9g, Carbs: 42g, Fat: 14g, Fiber: 6g

Mid-Morning

• 1 scoop Vegan Protein Powder
• ½ cup Unsweetened Soy Milk
• Nutrients: Protein: 24 g, Carbs: 4 g, Fat: 3 g

Pre-Workout

• 1 Banana (~30 min before)
• Nutrients: Protein: 1 g, Carbs: 27 g

Post-Workout

• 1 scoop Vegan Protein Powder
• Nutrients: Protein: 20 g, Carbs: 4 g, Fat: 2–3 g

Lunch

• Vegan Chili (1/3 block firm tofu, ¼ can kidney beans, ¼ large can diced tomato, ¼ large can tomato sauce, 1 tbsp garlic, 2 tbsp chili powder, 2 tbsp cumin)
• 2/3 cup cooked Instant White Rice
• Nutrients: Protein: 31 g, Carbs: 35 g, Fat: 7 g, Fiber: 7 g

Afternoon Meal

• Blackbean Paty (¼ can blackbeans, ¼ onion, ¼ carrot, 1/8 cup oats, 1 tbsp each garlic, chili, cumin)
• 2/3 cup cooked Instant White Rice
• Nutrients: Protein: 15 g, Carbs: 72 g, Fat: 5 g, Fiber: 8 g

Afternoon Snack

• ½ cup Peanuts
• Nutrients: Protein: 14 g, Carbs: 12 g, Fat: 32 g, Fiber: 4 g

Pre-Bed Snack

• 2 tbsp Peanut Butter
• Nutrients: Protein: 7 g, Carbs: 6 g, Fat: 16 g, Fiber: 2 g

Daily Totals (approx.)

• Calories: 2,400–2,450 kcal
• Protein: 101 g
• Carbs: 274 g
• Fat: 83 g
• Fiber: 38 g
• Iron: 11–12 mg
• Calcium: 530–550 mg
• Potassium: 2,870 mg
• Magnesium: 350 mg
• B Vitamins: B1 ~2 mg, B2 ~2 mg, Niacin ~16 mg, B6 ~1.5 mg, Folate ~270 mcg, B12 via supplement