Vegan meal plan for swimmers

Meal plan overview

Foods to eat

• Quinoa and Black Bean Salad: Enjoy a protein-packed salad with quinoa, black beans, corn, avocado, and a zesty lime dressing.

• Vegan Protein Smoothie: Blend together a smoothie with plant-based protein powder, mixed berries, banana, spinach, and almond milk for a nutritious snack.

• Chickpea Pasta with Pesto: Cook chickpea pasta and toss it with homemade vegan pesto, cherry tomatoes, and pine nuts for a satisfying meal.

• Roasted Vegetable Wrap: Fill whole-grain wraps with roasted vegetables, hummus, and a sprinkle of nutritional yeast for a delicious and portable option.

• Sweet Potato and Lentil Curry: Prepare a hearty curry with sweet potatoes, lentils, coconut milk, and aromatic spices served over brown rice.

• Chia Seed Pudding: Make a chia seed pudding with almond milk and top it with fresh berries, nuts, and seeds for a nutritious dessert or snack.

• Avocado and Black Bean Quesadillas: Create quesadillas with mashed avocado, black beans, corn, and vegan cheese on whole-grain tortillas.

• Vegan Protein Bowl: Assemble a protein-rich bowl with quinoa, edamame, roasted tofu, broccoli, and a tahini dressing for a satisfying meal.

• Energy-Boosting Trail Mix: Mix together a variety of nuts, seeds, dried fruits, and dark chocolate for a nutrient-dense snack on the go.

• Vegan Stuffed Bell Peppers: Fill bell peppers with a mix of brown rice, black beans, corn, and salsa for a flavorful and energy-boosting dinner.

Foods not to eat

• Highly Acidic Foods: Limit the intake of highly acidic foods such as citrus fruits, tomatoes, and spicy dishes to help manage acid reflux.

• Fried and Fatty Foods: Avoid fried and fatty foods, as they can contribute to relaxation of the lower esophageal sphincter, worsening acid reflux symptoms.

• Caffeine and Carbonated Drinks: Minimize or eliminate caffeine and carbonated beverages, which can increase stomach acid production and aggravate acid reflux.

• Chocolate and Mint: Steer clear of chocolate and mint, as they can relax the lower esophageal sphincter and potentially trigger acid reflux.

• Spicy Foods: Reduce the consumption of spicy foods, as they may irritate the esophagus and exacerbate acid reflux symptoms.

• Onions and Garlic: Limit the use of onions and garlic, as they can contribute to acid reflux symptoms in some individuals.

• Alcohol and Tobacco: Avoid alcohol and tobacco, as they can relax the lower esophageal sphincter and worsen acid reflux symptoms.

• Large Meals Before Swimming: Refrain from consuming large meals close to swimming sessions to minimize the risk of acid reflux during physical activity.

• Acidic or Carbonated Beverages During Swimming: Avoid acidic or carbonated beverages before swimming to prevent discomfort during your swim.

• Highly Processed Snacks: Choose whole, minimally processed snacks to provide sustained energy without exacerbating acid reflux symptoms.

Read more about key products

quinoa

brown rice

lentils

chickpeas

Main benefits

How to budget on this meal plan

Extra tips

Meal plan suggestion

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