Vegetarian 101

Vegetarian athletes can meet all the recommendations for nutrients when done properly. KEY: consume a variety of foods and the right amount of foods to meet your caloric needs.

Nutrients to focus on:

• Protein - build meals around protein sources that are naturally low in fat, such as beans, lentils, and rice.
• Sources include: beans, nuts, peas, soy products (tofu, tempeh, veggie burgers, soy milk)
• Iron - to help with iron absorption, each citrus fruits in combination with foods such as beans, spinach, or nuts.
• Calcium - sources include: fortified breakfast cereal, soy products, calcium-fortified OJ, dark leafy greens
• Zinc - sources include: beans (white beans, chickpeas, and kidney beans), zinc-fortified breakfast cereals, wheat germ, and pumpkin seeds. Milk products are good zinc source for facto-vegetarians.
• B12 - sources include: eggs, milk products, and foods that are vitamin B12 fortified (cereal, soy products, veggie burgers)

Vegetarian Tips

BREAKFAST

• add nuts/seeds to your oatmeal or cold cereal
• choose high protein, iron-fortified cereal with skim, 1%, or soy milk - eat with a citrus fruit
• egg and cheese omelet with spinach and tomatoes
• soy based sausage patties or links
• low fat yogurt topped with fresh fruit, nuts, and high protein cereal
• fruit smoothie blended with peanut butter (or almond butter) 
• whole wheat toast with PB and sliced banana

LUNCH and DINNER

• add soy cheese and tomato to veggie burgers
• top tacos with cheese, tomatoes, and lettuce
• add hard boiled egg, beans, cheese, and lots of veggies to salads
• veggie pizza
• tofu/veggie stir fry 
• veggie chili
• veggie kabob
• PB&J on whole wheat
• fish: salmon, tuna, trout, mackerel
• veggie lasagna 
• red beans and brown rice
• veggie pita
• grilled cheese on wheat bread
• lentil soup - eat with salad with tomato or an organge

SNACKS

• strings cheese + 5-8 whole grain crackers
• carrots or cucumber with hummus or salsa
• fruit and nuts
• crackers with hummus or Laughing Cow cheese or 1 Tbsp peanut butter
• low fat yogurt and high protein cereal
• celery and PB and raisins
• 100-calor bag light popcorn 
• trail mix
• snack/granola bars 
• Collegiate muscle milk