Vegan meal plan for runners

• Grilled Vegetable Salad: Create a vibrant salad with grilled vegetables, mixed greens, and a lemon-tahini dressing.
• Stuffed Bell Peppers: Fill bell peppers with quinoa, black beans, corn, and salsa for a satisfying dinner.
• Vegan Stir-Fry: Prepare a colorful stir-fry with tofu, broccoli, bell peppers, and a savory soy-ginger sauce.
• Chickpea and Spinach Curry: Make a hearty curry with chickpeas, spinach, tomatoes, and aromatic spices.
• Roasted Sweet Potato Bowl: Roast sweet potatoes and top with black beans, avocado, and cilantro for a nourishing bowl.
• Lentil Soup: Cook a comforting lentil soup with vegetables, herbs, and a splash of lemon juice.
• Quinoa and Vegetable Stir-Fry: Saute quinoa with a variety of colorful vegetables for a quick and nutritious dinner.
• Vegan Spaghetti Bolognese: Use lentils or mushrooms as a meat substitute in a plant-based spaghetti Bolognese.
• Portobello Mushroom Burger: Grill or bake portobello mushrooms and serve as a burger with all the fixings.
• Coconut Curry Noodles: Prepare rice noodles with coconut curry sauce, tofu, and an assortment of vegetables.

• Highly Processed Vegan Convenience Foods: Minimize consumption of highly processed vegan convenience foods.
• Excessive Oil: Limit the use of excessive oil in cooking to maintain a lighter and healthier dinner.
• Refined White Flour: Choose whole grains over refined white flour for added nutrients.
• Added Sugars: Avoid foods with added sugars to support a balanced and wholesome dinner.
• Overly Salty Foods: Reduce salt intake to promote heart health and overall well-being.
• Large Portion Sizes: Control portion sizes to prevent overeating and support digestion.
• Unhealthy Fats: Minimize consumption of fried and processed foods for a cleaner dinner option.
• Alcohol: Limit or eliminate alcohol consumption for a healthier evening meal.
• Caffeine: Choose caffeine-free options in the evening to promote better sleep.
• Artificial Additives: Avoid foods with artificial colors, flavors, and preservatives for a cleaner dinner.

For vegan runners, a varied meal plan can support energy and recovery. Consider these food alternatives:

• Sweet potatoes offer a different carbohydrate source compared to oats.
• Pumpkin seeds provide a nutrient-dense option compared to chia seeds in snacks.
• Goji berries offer a unique flavor and nutritional profile compared to strawberries in smoothies.
• Spelt bread can replace whole-grain bread for a different taste and texture.
• Sunflower seed butter provides a creamy and nutty alternative to almond butter.