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Healthy Vegan Athlete Meal Plan 2024 Easy High-Protein Summer Power

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A quick and easy high-protein vegan meal plan perfect for athletes training in the summer heat, packed with plant-based protein and fresh summer produce.

Ingredients

  • Extra-firm tofu (14 oz / 400 g), pressed and cubed
  • Canned chickpeas (15 oz / 425 g), drained and rinsed
  • Quinoa (1 cup / 185 g), rinsed
  • Hemp seeds (2 tbsp)
  • Cherry tomatoes (1 cup / 150 g), halved
  • Cucumber (1 medium), diced
  • Baby spinach (2 cups / 60 g), fresh
  • Red bell pepper (1 large), thinly sliced
  • Fresh cilantro (¼ cup / 10 g), chopped
  • Extra virgin olive oil (3 tbsp)
  • Fresh lemon juice (2 tbsp)
  • Garlic (2 cloves), minced
  • Ground cumin (1 tsp)
  • Smoked paprika (1 tsp)
  • Sea salt and freshly cracked black pepper to taste
  • Maple syrup (1 tsp)
  • Optional: Avocado (1 ripe), sliced
  • Optional: Chili flakes (½ tsp)
  • Optional: Sunflower seeds (2 tbsp)

Instructions

  1. Rinse 1 cup (185 g) quinoa under cold water using a fine mesh strainer. In a medium saucepan, combine quinoa with 2 cups (475 ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes or until water is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
  2. Press extra-firm tofu to remove excess moisture by wrapping in a clean towel and placing a heavy object on top for 10 minutes. Cut into 1-inch cubes.
  3. Heat 1 tbsp olive oil in a non-stick skillet over medium heat. Add tofu cubes and sprinkle with ½ tsp sea salt, ½ tsp smoked paprika, and ½ tsp ground cumin. Sauté for 8-10 minutes, turning occasionally until golden and slightly crispy on all sides. Set aside.
  4. Halve cherry tomatoes, dice cucumber, slice red bell pepper thinly, chop cilantro, and roughly tear baby spinach leaves. Combine all in a large mixing bowl.
  5. In a small bowl, whisk together 2 tbsp fresh lemon juice, 2 tbsp olive oil, minced garlic, 1 tsp maple syrup, remaining smoked paprika, cumin, black pepper, and a pinch of sea salt. Taste and adjust seasoning if needed.
  6. Add cooked quinoa, chickpeas, and tofu to the veggie bowl. Pour dressing over everything and toss gently to combine, ensuring tofu cubes remain intact. If using avocado or seeds, add them last to keep texture fresh.
  7. Let the salad rest for 10 minutes at room temperature to allow flavors to mingle. Serve chilled or at room temperature.

Notes

Press tofu thoroughly to get crispy texture. Rinse quinoa to remove bitter coating. Keep dressing separate if prepping ahead to avoid sogginess. Use a good quality non-stick pan for easy cleanup. Add fresh herbs and avocado just before serving for best flavor and texture.

Nutrition

Keywords: vegan athlete meal, high protein vegan meal, summer vegan recipe, plant-based protein, tofu salad, quinoa salad, healthy vegan meal

Find it online: https://piperplate.com/healthy-vegan-athlete-meal-plan-2024-easy-high-protein-summer-power/