Vegan Diet for the Ultra-Athlete

Physicians Committee dietitian Susan Levin, M.S., R.D., C.S.S.D., created this sample 4,500-calorie plant-based meal plan for an ultra-athlete. Please note, if you are not an ultra-athlete you should not follow this plan yourself.

4,500 calories: 60% carbohydrate, 20% protein, 20% fat 

Pre-Workout Snack (200-250 calories)
1 energy bar 

Breakfast (1,000-1,100 calories)
1 whole-wheat bagel with 2 tablespoons peanut butter and 2 tablespoons jelly
Scrambled tofu
8 ounces soy milk

Snack (300-400 calories)
Shake made with 4 ounces plant milk, 8 ounces orange juice, and 1 banana

Lunch (800-900 calories)
1 cup black beans
1 cup corn
Salad with dressing on side or 1 cup green vegetables
2 rolls or 2 slices whole-grain bread

Snack (450-500 calories)
Baked tempeh or tofu (2 ounces)
1 banana
15 almonds and 3 tablespoons dried fruit

Dinner (800-900 calories)
2 cups chickpeas
1 cup cubed tofu
2 cups rice
3 slices whole-wheat toast with 1 tablespoon fruit jam on each slice
1 1/2 cups chopped fruit

Snack (250-400 calories)
12 crackers with peanut butter
8 ounces soy milk

Adapted from the Sports Nutrition Care Manual, a publication of the Academy of Nutrition and Dietetics.