Teen FAQs
Any suggestions for meals for vegan teen athletes?
Start by finding out how many calories you need. MyPyramid.gov can help you estimate calorie needs. Go to http://www.mypyramid.gov/mypyramid/index.aspx and enter your height, weight, and an estimate of how active you are. You'll get an estimate of your calorie needs. Once you have that, choose one of the meal plans below.
1800 Calorie Meal Plan for Vegan Teen Athlete Breakfast 1/2 cup dry Oatmeal Cooked 1 cup Orange Juice with Calcium Total Calories: 416 calories Lunch 2 slices Whole Wheat BreadWITH 2 Tbs Peanut Butter 1 Tbs Jelly 8 (3/4 cup) Baby Carrots Total Calories: 472 calories Snack 6 oz Soy Yogurt Total Calories: 274 calories Dinner Sweet and Sour Tofu Stir Fry:4 oz Tofu 1 cup cooked Brown Rice 1 cup Spinach 1 cup Broccoli Flowerets 1/2 cup Chopped Onions 1/2 Tbs Canola Oil 4 Tbs Sweet and Sour Sauce Total Calories: 623 calories Evening Snack 5 Ritz Crackers Total Calories: 135 calories |
2000 Calorie Meal Plan for Vegan Teen Athlete Breakfast 1 4 oz Whole Wheat BagelWITH 1 Tbs Peanut Butter 1 cup Orange Juice Calcium Fortified Total Calories: 478 calories Lunch 6" Whole Wheat Pita Bread Total Calories: 493 calories Snack 1 Odwall or Clif Bar Total Calories: 308 calories Dinner 1 � cups Vegetable Tofu Soup1 cup Vegetable Lo Mein (Vegan) WITH 4oz Tofu 1 Vegetable Spring Roll Total Calories: 684 calories Evening Snack 1 Medium Banana1/2 cup Soy Milk Total Calories: 155 calories |
2200 Calorie Meal Plan for Vegan Teen Athlete Breakfast 1- 1/2 cups Shredded Wheat CerealWITH 1- 1/2 cups fortified Soy Milk 4 Large Strawberries Sliced Total Calories: 425 calories Lunch Vegan Veggie BurgerWheat Roll WITH 2 Slices Tomato Spinach Leaves 1 cup Vegetarian Baked Beans 1 cup calcium-fortified Orange Juice Total Calories: 534 caloriesSnack 1 Large AppleWITH 2 Tbs Almond Butter Total Calories: 311 calories Dinner BBQ Tempeh Burrito Total Calories: 696 calories Evening Snack 2 cups Popcorn (oil popped) Total Calories: 210 calories |
2400 Calorie Meal Plan for Vegan Teen Athlete Breakfast Vegan Oatmeal Cranberry MuffinWITH 1 Tbs Earth Balance Margarine 2 Tofurkey Breakfast Sausages Total Calories: 589 calories Lunch 1 cup Vegetarian ChiliWITH 2 oz Vegan Cheddar Cheese Whole Wheat Roll 1 Medium Orange Total Calories: 449 calories Snack Trail MixWITH 1/4 cup Almonds 1/4 cup Raisins 1/4 cup Kix Cereal 2 Tbs Vegan Semi-Sweet Dark Chocolate Chips Total Calories: 403 calories Dinner 2 cups Whole Wheat PastaWITH 2 Tbs Vegan Pesto Sauce 1/2 cup Mixed Vegetables 1/2 cup Cooked Tomatoes 2 cups Tossed Salad Total Calories: 749 calories Evening Snack 1/4 cup Guacamole Dip Total Calories: 210 calories |
Calorie needs higher than 2400 calories/day?
If your calorie needs are higher than 2400 calories/day consider using the 2400 calories meal plan and adding different high calorie snacks throughout the day or adding extra calories to your food. A list of 250-500 calorie snacks and ways to add extra calories to your foods can be found here.
by Julia Driggers, RD
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