5 Plant-Based Plates for the Everyday Athlete
Everyday Athlete Plate Series
Week 1
I recently asked what I can do for you by sending a short survey out on social media. (If you haven’t responded yet, click here, it takes less than 3 minutes!) There were a few themes in the responses, but when it comes to food this is clear: many of you don’t have the time cook healthy meals and are confused about what foods to eat, especially before or after a workout. This is just one way I am meeting that need. It isn’t a meal plan or a prescription, but a round-up of plant-based meals for everyday athletes. This series will give you ideas for how to put together a quick athlete plate with easy recipes.
A few notes:
Each meal has a photo along with a description.
A brief recipe is included if it isn’t clear how the food was prepared. However, for something like a hard boiled egg, no recipe is included.
Asian Noodle Salad
Easy Day Plate
1/4 protein | 1/4 carb | 1/2 vegetable
Tofurkey Thai Basil Chicken sauteed with carrots, steamed green beans, cooked soba noodles, on top of a bed of spinach with fresh basil a squeeze of lime for dressing.
Preparation Tips:
Buy pre-washed spinach or mixed greens for faster prep. I used steam in a bag green beans that were microwaved to cook.
Sub plant-based meat for shrimp or chicken in this recipe. Marinate with a thai basil dressing such as the one found here before cooking.
Add flavor-boosters like fresh lime juice, fresh basil, and roasted peanuts.
Roast “Beef” Sandwich
Easy Day Plate
1/4 carb | 1/4 protein | 1/2 vegetable & fruit
Plant-based deli meat on whole grain bread with mustard, mayo, pepper jack cheese, and lettuce, side of strawberries, carrots, cucumber, and cherry tomatoes.
Preparation Tips:
Keep carrot sticks, cucumber, and cherry tomatoes (or other combination of vegetables) in the fridge, ready to eat. These make for an easy side for stay at home lunches or snacks before dinner.
Choose whole grain bread with 3g fiber or more per slice.
Kitchen Sink Salad
Moderate Day Plate
1/3 carb | 1/3 protein | 1/3 vegetables
Spinach base topped with cucumber and carrot, cherry tomatoes, leftover roasted potatoes, canned, drained, and rinsed garbanzo beans, two hard boiled eggs, blue cheese, and oil and vinegar dressing.
Preparation Tips:
Don’t overthink the kitchen sink salad! Simply toss whatever you have in the fridge into a bowl and add a dressing.
Be sure to include a source of carb like a starchy vegetable or bean (or both) plus a protein when building a satisfying salad. Reduce the carbs and up the non-starchy vegetables if you’re looking for an easy plate. For example, eliminate the roasted potatoes here and add more of a different type of vegetable. Keep the beans and egg for protein.
Veggie Burger
Moderate Day Plate
1/3 carb | 1/3 protein | 1/3 vegetables
Pan-cooked veggie burger topped with pepper jack cheese, mustard, onion, spring mix, sesame bun, a side of roasted broccoli and baked fries.
Preparation Tips:
Swap for a lean beef burger if desired.
Boost fiber with a whole grain bun instead of a sesame bun or eliminate the bun and replace with vegetables if going for an easy day plate and want to keep the fries.
Baked fries are lower in fat and easy to prepare. Cook and serve longside roasted vegetables.
BBQ Baked Tofu Bowl
Hard Day Plate
1/2 carb | 1/4 protein | 1/4 vegetables
BBQ baked tofu, canned, drained black eyed peas with smoked paprika seasoning, sauteed kale, roasted carrots, scratch biscuit
Preparation Tips:
Swap tofu for bbq chicken if desired.
To prepare tofu, first bake after tossing with cornmeal. Once tofu is mostly cooked and crispy, toss with bbq sauce and bake for another 10 minutes.
Carrots and tofu can be cooked on the same pan, at the same heat (approx. 400F-425F)
Choose lower sodium black eyed peas if needing to reduce sodium.
Saute any green for a simple side.
Biscuit is delicious, but optional. Easy recipe is here. Alternative to replace with whole grain roll or sliced bread.