Vegetarian meal plan for MMA fighters

In the octagon, every move matters. Introducing our Vegetarian Meal Plan for MMA Fighters. This plan is crafted to provide the strength, power, and endurance you need to outperform your opponents. With a focus on plant-based proteins, complex carbs, and essential nutrients, you'll have the fuel to train harder, recover faster, and dominate in the cage.

Complete meal plan

Free shopping list

Article reviewed

Vegetarian meal plan for MMA fighters photo cover

Meal plan grocery list

Spinach

Kale

Broccoli

Carrots

Sweet potatoes

Bell peppers

Tomatoes

Cucumbers

Avocado

Zucchini

Chickpeas

Lentils

Quinoa

Brown rice

Oats

Whole wheat bread

Almonds

Walnuts

Chia seeds

Flaxseeds

Tofu

Tempeh

Eggs

Greek yogurt

Cottage cheese

Mozzarella cheese

Apples

Bananas

Blueberries

Oranges

Strawberries

Grapes

Peanut butter

Share this list

Meal plan overview

Get fight-ready with the Vegetarian Meal Plan for MMA Fighters. This plan is loaded with protein-rich, energy-dense vegetarian foods like tofu stir-fry, lentil soup, and quinoa salads to support intense training and quick recovery.

Every day, you'll have a balanced menu designed to maximize performance and endurance. Whether you're in the ring or training hard, this plan provides the nutrients you need to stay at your peak.

Vegetarian meal plan for MMA fighters exemplary product

Foods to eat

Lean Proteins: Chicken breast, fish, egg whites, tofu, and legumes for maintaining a slim physique.
Leafy Greens: Spinach, kale, arugula, and Swiss chard for fiber, vitamins, and minerals.
Healthy Fats: Avocado, nuts, seeds, and olive oil to support glowing skin and hair.
Fruits: Berries, apples, oranges, and grapes for natural sweetness and hydration.
Whole Grains: Quinoa, barley, bulgur, and brown rice for sustained energy without bloating.

✅ Tip

Snack on a handful of edamame pods instead of reaching for chips. They're crunchy, satisfying, and full of protein and fiber, keeping you energized for that next runway walk.

Foods not to eat

Highly Processed Foods: Avoid sugary snacks, fast food, and processed meats to maintain a toned figure.
Excessive Sodium: Minimize intake of salty snacks and packaged foods to prevent water retention.
Refined Carbohydrates: Limit white bread, pasta, and pastries as they can lead to bloating and weight gain.
Alcohol: Limit alcoholic beverages as they can interfere with metabolism and lead to dehydration.
Sugary Drinks: Steer clear of soda, sweetened coffee drinks, and energy drinks that offer empty calories.

Join 20M+ smart shoppers worldwide

Main benefits

Following this diet helps in achieving a lean and toned physique without feeling deprived. A 30-day meal plan for models ensures your skin stays glowing and clear thanks to its nutrient-rich foods. It also helps in reducing bloating, making you feel more confident in front of the camera. This plan supports sustained energy levels, crucial for long and demanding photoshoots. It's tailored to maintain your muscle tone, giving you that desired sculpted look. Additionally, it promotes better sleep, crucial for overall health and appearance.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

To optimize performance and recovery, consider these unique swaps:

For added protein, tempeh crumbles can replace tofu in your meals.
To boost omega-3s, hemp seeds can replace chia seeds in snacks and smoothies.
For a fiber-rich option, spelt can replace brown rice in your dishes.
To enhance antioxidants, goji berries can replace blueberries in your post-workout snacks.
For a nutrient-dense carb, millet can replace whole wheat bread in meals.

How to budget on this meal plan

Maintaining a vegetarian diet on a budget for MMA training requires a bit of strategy. Base your meals around affordable staples like lentils, brown rice, and oats. Visit ethnic grocery stores where you can often find better deals on spices and legumes. Cooking at home rather than eating out saves a lot, and it ensures you know exactly what's in your food. Use a slow cooker for easy, budget-friendly meals. Don’t forget about peanut butter—it’s an affordable protein source perfect for smoothies or snacks.

Download the grocery list for FREE

✔️ Add and remove items
✔️ Sort items by store aisles
✔️ Share the list with your partner

Extra tips

Any healthy snack ideas?

Here are some healthy snack options for a vegetarian meal plan for MMA fighters:

Protein smoothie with plant-based protein powder, banana, and spinach
Avocado toast on whole grain bread
Roasted chickpeas
Vegetable sushi rolls
Chia pudding with berries
Almond and date energy bars
Stuffed bell peppers with quinoa and black beans

What should I drink on this meal plan?

MMA fighters on a vegetarian meal plan need to maintain high hydration levels. Water is fundamental before, during, and after workouts. Electrolyte-enhanced drinks or coconut water can help replenish lost minerals. Protein shakes with plant-based protein powder, mixed with almond milk or water, can support muscle recovery. Herbal teas, like chamomile or green tea, can aid in relaxation and provide antioxidants. Fresh fruit juices and nutrient-dense smoothies are excellent for additional hydration and energy.

How to get even more nutrients?

In a vegetarian meal plan tailored for MMA fighters, prioritizing protein sources such as seitan, lentils, tempeh, and eggs supports muscle repair and growth crucial for strength and endurance during intense training sessions and fights. Including fiber-rich foods like whole grains, beans, and a variety of fruits and vegetables aids in maintaining steady energy levels and supports optimal digestion, essential for weight management and performance. Incorporating healthy fats from sources like avocado, coconut oil, and nuts provides sustained energy and delivers essential nutrients like vitamin E and omega-3 fatty acids, which support recovery and reduce inflammation, key for MMA fighters' overall health and recovery.

Meal plan suggestion

7-Day Meal Plan for Vegetarian Meal Plan for MMA Fighters

Day 1

Breakfast: Oatmeal with chia seeds, flaxseeds, and blueberries
Lunch: Quinoa salad with kale, bell peppers, chickpeas, and avocado
Dinner: Grilled tofu with broccoli and brown rice
Snack: Apple slices with peanut butter

Day 2

Breakfast: Greek yogurt with strawberries, almonds, and flaxseeds
Lunch: Lentil soup with carrots and tomatoes
Dinner: Tempeh stir-fry with zucchini, bell peppers, and quinoa
Snack: Cottage cheese with grapes

Day 3

Breakfast: Smoothie with spinach, banana, Greek yogurt, and chia seeds
Lunch: Whole wheat sandwich with avocado, tomatoes, and mozzarella cheese
Dinner: Baked sweet potatoes with broccoli and chickpeas
Snack: Carrot sticks with hummus (made from chickpeas)

Day 4

Breakfast: Whole wheat toast with peanut butter, banana, and chia seeds
Lunch: Quinoa and black bean salad with cucumbers and tomatoes
Dinner: Egg and vegetable stir-fry with kale, bell peppers, and brown rice
Snack: Greek yogurt with blueberries and walnuts

Day 5

Breakfast: Cottage cheese with strawberries, flaxseeds, and almonds
Lunch: Lentil and spinach salad with carrots and cucumbers
Dinner: Grilled tempeh with zucchini and quinoa
Snack: Apple slices with walnuts

Day 6

Breakfast: Smoothie with kale, blueberries, Greek yogurt, and chia seeds
Lunch: Tofu and vegetable wrap with spinach, bell peppers, and tomatoes
Dinner: Baked sweet potato with broccoli and lentils
Snack: Banana with peanut butter

Day 7

Breakfast: Oatmeal with strawberries, almonds, and flaxseeds
Lunch: Chickpea salad with kale, bell peppers, cucumbers, and avocado
Dinner: Grilled tempeh with carrots, zucchini, and brown rice
Snack: Cottage cheese with grapes

Download the FREE grocery list for this meal plan

Want to learn more?

⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.