Vegetable Diet Menu Plan
I became a much stronger runner almost immediately after switching to a vegetarian diet. But you don’t have to take my word for it: There are plenty of world-class athletes (and not just endurance runners) that don’t eat meat.
Running icon Bart Yasso is a vegetarian. Scott Jurek, one of the greatest ultramarathoners of all time, is vegan. (He now holds the American record of 165 miles run in 24 hours!) Brendan Brazier is a vegan pro Ironman triathlete. Robert Cheeke even makes the vegan diet work for bodybuilding.
The Plant-Based Athlete Diet
A vegetarian diet for endurance athletes is really not all that different from a normal (healthy) diet, with the exception, of course, of the meat. If you’re switching from eating McDonald’s every day, then sure, it’s going to take some getting used to. But if you eat lots of nutritious, whole foods as it is, there really aren’t all that many adjustments you need to make to go vegetarian.
You can take it as far as you want, and some vegetarian and vegan athletes tend toward raw and gluten-free diets, citing even greater energy gains. There are differing degrees of health in even vegetarian diets, and mine still includes a lot of delicious cooked foods that “normal” people eat.
The Philosophy: Healthy but Accessible
There are some fantastic books out there that espouse what I consider to be an “ideal” diet, from the standpoint of athletic performance. Vegan, high-raw, alkaline. (See Brendan Brazier’s Thrive, for example.)
Eating that way is great. But it’s tough. Lots of strange ingredients, low-temperature cooking, and very little starchy goodness for the pasta lovers among us. For meat-eaters looking to make a change (without causing their families to rebel), the chasm between this type of diet and their current one is huge.
I’d like to offer an alternative, a diet that is vegetarian (and can easily be made vegan), that’s substantial enough to support endurance training, and that’s delicious and accessible to new vegetarians.
I’ll be the first to admit you can do better nutritionally, but I believe that it’s more important to have a diet you’ll stick to first. Once you’re used to eating vegetarian or vegan (and training on that diet), that’s when it’s time to consider taking it to the next level.
But Where Do You Get Your Protein?
Ah yes, every vegetarian athlete’s favorite question.
The answer is that protein is in all kinds of foods besides meat, but generally in lower quantities. It takes some effort to make sure you get some protein in every meal, but it’s not that hard. While it is possible to eat a high-protein vegetarian diet, if your goal is to get the amount of protein recommended by many traditional diets for athletes, though, you’ll have a tough time doing it.
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South Beach Diet Daily Meal Plans2003-09-16 13:01:59 by MoreThanJustMeat
Here's a sample daily menu from each phase of the diet.
Really not over the top w/ meat, as you'll see.
Phase 1 Meal Plan Sample:
6 oz tomato juice
Scrambled eggs with fresh herbs and mushrooms
2 slices Canadian bacon
Decaffeinated coffee or decaffeinated tea with nonfat milk and sugar substitute
1 part-skim mozzarella cheese stick
Chicken Caesar salad (no croutons)
2 Tbsp prepared Caesar dressing
1/2 cup low-fat cottage cheese with 1/2 cup chopped tomatoes and c
Diet for losing weight2008-07-20 16:28:41 by alou
This is my diet I used. It was very difficult at first but then I got used to it and all the vegetables do keep me satisfied longer. For breakfast I usually drink a smoothie. Also, I do weigh and measure my meats and proteins and salad dressings. Sounds like a pain but is quite effective.
Menu Outline For the First 30 Days
1 protein selection
1 fruit selection
1 tsp. fat (optional)
3 T. raw or unprocessed bran (optional) Lunch
1 protein selection
2 vegetable selections