Skip to content
White TrueSport logo.
Search
Close
  • About
    • Ambassadors
    • Award Program
    • Media
    • Partnerships
    • True Experts
    • TrueSport Team
  • Learn and Teach
    • For Coaches
    • For Educators
    • For Parents
    • Mindset of a TrueSport Champion
    • Publications
    • Videos
    • TrueSport Topics
      • Sportsmanship
        • A Good Sport
        • Bullying Prevention
        • Conflict Resolution
        • Leadership
        • Respect & Accountability
        • Teamwork
      • Character Building & Life Skills
        • Decision Making
        • Goal-Setting
        • Mental Wellness
        • Performance Anxiety
        • Perseverance
        • Shortcuts
      • Clean & Healthy Performance
        • Body Image
        • Clean Sport
        • Dietary Supplements
        • Energy Drinks
        • Hydration
        • Nutrition
        • PEDs
        • Preparation & Recovery
  • Join Us
    • #ShowYourValues
    • Cohort for Change
    • TrueSport Talks
      • TrueSport Talks – RESOURCES
    • Newsletter Sign-Up
    • Events
    • Shop
  • Shop TrueSport
Menu
  • About
    • Ambassadors
    • Award Program
    • Media
    • Partnerships
    • True Experts
    • TrueSport Team
  • Learn and Teach
    • For Coaches
    • For Educators
    • For Parents
    • Mindset of a TrueSport Champion
    • Publications
    • Videos
    • TrueSport Topics
      • Sportsmanship
        • A Good Sport
        • Bullying Prevention
        • Conflict Resolution
        • Leadership
        • Respect & Accountability
        • Teamwork
      • Character Building & Life Skills
        • Decision Making
        • Goal-Setting
        • Mental Wellness
        • Performance Anxiety
        • Perseverance
        • Shortcuts
      • Clean & Healthy Performance
        • Body Image
        • Clean Sport
        • Dietary Supplements
        • Energy Drinks
        • Hydration
        • Nutrition
        • PEDs
        • Preparation & Recovery
  • Join Us
    • #ShowYourValues
    • Cohort for Change
    • TrueSport Talks
      • TrueSport Talks – RESOURCES
    • Newsletter Sign-Up
    • Events
    • Shop
  • Shop TrueSport
Search
Close
Facebook Twitter Youtube Instagram Linkedin Pinterest

7 Easy Vegetarian Meals for Your Athlete

  • January 1, 2020
  • Nutrition
Parents

The vegetarian diet is growing in popularity in the youth sports community, inspired in part by the many elite and professional athletes making the leap to plant-based nutrition to maximize their athletic performance and recovery time.

Some vegetarians rely too heavily on processed foods, which can be high in calories, sugar, fat, and sodium. Moreover, they may not eat enough fruits, vegetables, whole grains, and calcium-rich foods, thus missing out on necessary nutrients. TrueSport expert Kristen Ziesmer, a registered dietitian and board-certified specialist in sports dietetics, adds that “vegetarians need to focus on getting common nutrients like iron, zinc, vitamin D, and B12 when it comes to meal planning, as it’s more of a challenge for young vegetarian athletes to reach their basic nutrient needs.”

As a non-vegetarian parent, preparing vegetarian meals for your athlete may be challenging, but here are seven quick and easy meals that you can make for your athlete that are also packed with the nutrients they need to help them reach their sport performance goals.

 

Breakfast Options

Breakfast is extremely important because it jumpstarts your metabolism and provides energy for the day. Here are a few options to help your vegetarian athlete get their day started on the right note.

 

1. Breakfast Tacos (serving size 4 tacos)

In addition to the ease of preparation of this recipe, it’s also one that you can adapt to your athlete’s preferences, so don’t be afraid to add, remove, or alter the ingredients.

Ingredients

  • 4 small flour or corn tortillas
  • 4 large eggs
  • 1 tablespoon sour cream (or milk), plus more for serving if desired
  • Two dashes of hot sauce, such as Cholula, plus more for serving if desired
  • ½ teaspoon fine sea salt, divided
  • 1 ½ tablespoons olive oil
  • 2 cups thinly sliced vegetables
  • ¼ teaspoon chili powder
  • ¼ teaspoon ground cumin
  • ¼ cup shredded or crumbled cheese, optional (cheddar, Cotija, feta, goat, even mozzarella)
  • ¼ cup thinly sliced green onion
  • Suggested garnishes (choose a few): chopped fresh cilantro, hot sauce, salsa, or Pico de Gallo, strips of avocado or guacamole, diced tomato or sliced cherry tomatoes, sour cream

Directions

  1. Warm the tortillas in a large skillet over medium heat in batches, flipping to warm each side.
  2. Whisk to combine eggs, until pure yellow, and add sour cream or milk, hot sauce, and ¼ teaspoon of the salt.
  3. In a large skillet, melt 1 tablespoon of the butter over medium heat. Add the vegetables, the remaining ¼ teaspoon salt, and the chili powder and cumin. Stir to combine, and cook, stirring occasionally. Once cooked, transfer the vegetables to a bowl and set aside.
  4. Return the skillet to the stove over medium-low heat and melt the remaining ½ tablespoon butter. Pour in the egg mixture. Use a spatula to gently stir and push the eggs around the skillet until the eggs are clumpy but still slightly wet, about 3-5 minutes.
  5. Remove the skillet from the heat. Add the cheese (if using) and green onion, and gently stir to combine.
  6. Assemble your tacos by spooning scrambled eggs down the length of a tortilla, topping with some cooked veggies, and your garnishes of choice.

 

2. Power Porridge

If your athlete prefers sweet over savory breakfasts, make this power porridge their go-to meal.

Ingredients

  • ½ cup oats (steel-cut for more fiber)
  • 2 tablespoons peanut butter
  • 1 tablespoon coconut flakes
  • 10 ounces low-fat milk (if your athlete is vegan, use oat milk as an alternative)

 

Directions

  1. Measure the oats in a glass and then pour them in a pot. Pour double that amount of water in the pot and then start heating it.
  2. Stir frequently, until you reach the consistency of porridge you prefer.
  3. Pour in the peanut butter and coconut flakes and then mix it all together.
  4. Fill bowl with the oat milk.

 

3. Avocado Toast

Close up of avocado toast.Another breakfast favorite that your athlete can make their own by adding a variety of toppings. Be sure to serve this with a protein source to make it a complete, balanced meal. Examples include: milk, yogurt, egg, cottage cheese.

Ingredients

  • 1 slice of bread
  • ½ ripe avocado
  • Pinch of salt
  • Optional: any of the extra toppings (garlic, radish, green onion, arugula, spinach, tomato, egg)

Directions

  1. Toast your slice of bread until golden and firm.
  2. Remove the pit from your avocado. Use a big spoon to scoop out the flesh. Put it in a bowl and mash it up with a fork until it’s as smooth as you like it. Mix in a pinch of salt (about ⅛ teaspoon) and add more to taste, if desired.
  3. Spread avocado on top of your toast. Enjoy as-is or top with any extras.

 

Lunch/Dinner

 

4. Ultimate Vegan Protein Burrito (serving size 4)

With 22 grams of protein, this is a protein-packed meal that will help your athlete recover from a big day of training or competition.

Ingredients

  • Pico de Gallo salsa
  • Guacamole
  • 4 large corn or flour tortillas

For Quinoa:

  • ¾ cup white quinoa, thoroughly rinsed
  • 1 ½ cups water
  • ¼ teaspoon sea salt
  • 1 can black beans, drained and rinsed
  • ¼ cup chopped fresh cilantro
  • 3 tablespoons lime juice
  • 3 tablespoons hemp seeds
  • ¼ – ½ teaspoon sea salt, to taste
  • Freshly ground black pepper, to taste

For Kale:

  • 3 cups destemmed and chopped kale
  • 1 tablespoon lime juice
  • ½ tablespoon olive oil
  • Sea salt, to taste
  • Freshly ground black pepper, to taste

Directions

For Quinoa:

  1. Add the quinoa and water to a small pot with ¼ teaspoon sea salt. Heat over medium-high heat until boiling. Reduce heat, cover, and simmer for 10-14 minutes or until quinoa is tender and translucent. Fluff with a fork and transfer to a large bowl.
  2. Add the black beans, chopped cilantro, lime juice, hemp seeds, sea salt, and black pepper to the quinoa and stir. Set aside.

For Kale:

  1. Add the chopped kale, lime juice, olive oil, and sea salt to a bowl and massage the kale for 2-3 minutes or until tender. Set aside.

Burrito Assembly: Lay one tortilla flat on a clean work surface. Fill the tortilla with the quinoa mixture, Pico de Gallo, guacamole, and kale. Begin rolling the burrito away from you, being sure to tuck the sides in as you go. Slice in half and serve immediately. Repeat.

 

5. Black Bean Sweet Potato Chili

Ingredients

  • 1 tablespoon plus 2 teaspoons extra-virgin olive oil
  • 1 medium-large sweet potato peeled and diced
  • 1 large red onion diced
  • 4 cloves garlic minced
  • 2 tablespoons chili powder
  • ½ teaspoon ground chipotle pepper
  • ½ teaspoon ground cumin
  • ¼ teaspoon salt
  • 3 ½ cups vegetable stock
  • 1 15-ounce cans black beans rinsed
  • 1 14.5-ounce can diced tomatoes
  • ½ cup dried quinoa
  • 4 teaspoons lime juice
  • If desired: avocado cilantro, crema, cheese

Directions

  1. Heat a large heavy bottom pot with the oil over medium high heat.
  2. Add the sweet potato and onion and cook for about 5 minutes, until the onion is soft.
  3. Add the garlic, chili powder, chipotle, cumin and salt and stir to combine.
  4. Add the stock, tomatoes, black beans and quinoa and bring the mixture to a boil. Stir everything to combine.
  5. Cover the pot and reduce the heat to maintain a gentle simmer.
  6. Cook for 30-40 minutes until the quinoa is fully cooked and the sweet potatoes are soft, and the entire mixture is slightly thick like a chili.
  7. Add the lime juice and remove the pot from the heat. Season with salt as needed.
  8. Garnish with avocado, cilantro, crema or cheese before serving.

 

6. Loaded Sweet Potato

Ingredients

  • 4 medium sweet potatoes
  • 2 cups cooked black beans, or 1 (15-ounce) can black beans
  • 1 cup salsa
  • ½ chopped fresh cilantro
  • Optional: ¼ cup mashed avocado or dry-roasted pepitas (pumpkin seeds)

Directions

  1. Wash the sweet potatoes. Pierce each potato 4 to 5 times with a fork and bake in the oven or microwave.
  2. Oven: Preheat the oven to 400 ˚F. Place the potatoes on a rimmed baking sheet lined with foil or parchment paper. Bake 45-75 minutes, or until tender.
  3. Microwave: Place the potatoes in a microwave-safe dish with ½ cup water. Cover loosely with a lid or plastic wrap. Microwave for 10 minutes. Carefully turn the potatoes over. Microwave another 10-12 minutes, or until the potatoes are tender.
  4. Once cooked, split the potatoes and top each potato with black beans, salsa, cilantro, and mashed avocado or pepitas, if using.
  5. Note: Other tasting toppings include corn (fresh or thawed from frozen), chopped tomatoes, and sliced green onions.

 

7. Mexican Quinoa Stuffed Peppers (serving size 4)

Ingredients

  • 1 cup quinoa or rice (thoroughly rinsed and drained)
  • 2 scant cups vegetable stock (sub water, but it will be less flavorful)
  • 4 large red, yellow, or orange bell peppers (halved, seeds removed)
  • ½ cup salsa (plus more for serving)
  • 1 tablespoon nutritional yeast (optional)
  • 2 teaspoons cumin powder
  • 1 ½ teaspoons chili powder
  • 1 ½ teaspoons garlic powder
  • 1 15-ounce can black beans (drained / if unsalted, add ¼ teaspoon sea salt per can)
  • 1 cup whole kernel corn (drained)

Directions

  1. Add quinoa and vegetable stock to a saucepan and bring to a boil over high heat. Once boiling, reduce heat, cover, and simmer until all liquid is absorbed and quinoa is fluffy – about 20 minutes.
  2. Preheat oven to 375˚F and lightly grease a 9×13 baking dish or rimmed baking sheet.
  3. Brush halved peppers with a neutral, high heat oil, such as avocado oil or refined coconut oil.
  4. Add cooked quinoa to a large mixing bowl and add remaining ingredients – salsa through corn. Mix to thoroughly combine then taste and adjust seasonings accordingly, adding salt, pepper, or more spices as desired.
  5. Generously stuff halved peppers with quinoa mixture until all peppers are full, then cover the dish with foil.
  6. Bake for 30 minutes covered. Then remove foil, increase heat to 400˚F, and bake for another 15-20 minutes, or until peppers are soft and slightly golden brown. For softer peppers, bake 5-10 minutes more.

_____

Preparing a filling vegetarian meal for your athlete doesn’t have to be daunting. Try these recipes to prioritize your athlete’s overall health, growth, and development while supporting their choice to be vegetarian.

Related Content

Pasta salad in bowl.

3 Fun Customizable Noodle Bowls to Satisfy and Fuel Any Athlete

  • February 1, 2023
EducatorsParents
Noodle bowls are one of the most versatile options that busy parents can make to keep athletes well-fed and properly...
Read More
Tuna in a can.

5 Simple Ways to Tackle Vitamin D Deficiency with Food

  • January 1, 2023
EducatorsParents
Multiple studies have found that most people are deficient in vitamin D, one of the essential vitamins that everyone—but especially...
Read More
A random supplement facts label.

What’s the Difference Between Nutrition and Supplement Labels?

  • January 1, 2023
EducatorsParents
You might have found yourself in the grocery store staring at two similar bars or drink mixes on the shelf....
Read More
Eggs and dairy items.

5 Things to Know About Branched Chain Amino Acids

  • December 1, 2022
EducatorsParents
You may have heard about branched chain amino acids, or BCAAs, in a sports magazine or on a fitness nutrition...
Read More
1 2 … 24 Next »

Join Us

Subscribe
Shop TrueSport
Host TrueSport

TrueSport logo without icon in white.

© 2023 TrueSport | Privacy Policy | Terms and Conditions | Sitemap

Goal-Setting Lesson Video Transcript

Hi. I’m Trevon, Trey, Jennifer. Team USA wheelchair basketball player, paralympian, and true sport athlete. Today, I want to talk to you about goal setting. And there are three things that I would like you to know. First, successful athletes set goals and a planned roadmap. Second, goals should be written down, assessed over time, and changed if necessary. And third, goals need to be challenging in order to be worthwhile. As a freshmen at Edinboro University, I was a part of a team that made the national championship game. And at that time I recognized I was the low man on the totem pole, but I felt in my heart that I knew my dreams were so much bigger than winning a national title. I wanted to make Team USA. I knew what achieving my lofty goal was not going to be easy and that I would need to work hard every day.

So, as a reminder, I created a pyramid of goals that I kept right above my bed. This pyramid reminded me of the accomplishments that I was working towards and visually represented my need to create a solid foundation underneath me before reaching the top. In the bottom roll of my pyramid of goals I listed goals such as obtaining my bachelor’s degree, becoming a scholar athlete award recipient, and becoming an All-American. The middle row listed winning a national title and playing for a professional team. And at the top row, the most challenging of them all, I listed becoming a gold medalist for Team USA.

By understanding that there are smaller stepping stones to achieving my ultimate goal of being on Team USA, I was able to stay motivated and to stay focused on completing the smaller stepping stones fully before moving onto the next one. Now I’ll be the first to admit that not every goal that I listed on my pyramid was accomplished, but seeing my goals every day when I went to bed, I was able to push through the days that I felt like doing nothing in hopes of achieving the bigger picture. Remember, create a clear goal roadmap, assess your goals often, and continue to challenge yourself. I hope that you never stopped dreaming big or reaching for the stars. And I look forward to seeing where your roadmap takes you.

Body Image Lesson Video Transcript

Hi, I’m Kara Winger, Olympic javelin thrower, and true sport athlete. Today I want to talk to you about body image and I have three things I’d like you to know. First, healthy thoughts often lead to healthier bodies. Second, there are varying body types and no one’s body is exactly like another. And third, true beauty goes deeper than the skin. As a multi-time Olympian, I’ve experienced a lot of variation and progression in my training. My coaches and I adapt to my training frequently, all with the goal of supporting my long-term success and health in the sport of javelin. I’m talking to you about body image today because sometimes even with the best of intentions and a common goal in mind, the changes you make to your training habits can prove to be detrimental if made for the wrong reasons. In the lead up to the 2012 Olympic trials, I was told in order to improve my performance on the field, I should try to become a leaner, skinnier version of myself.

So I changed my diet. I went along with what I was being told to do, even though I’d had great success at a slightly heavier weight and higher body fat percentage, and became much leaner than ever before. It seemed like a successful change at first, but I didn’t have nearly the results I’d had before. And I believe becoming leaner than my body naturally wanted to be was what caused my ACL to tear. In the end, it cost me heavily going into the 2012 London games. The takeaway for me, and hopefully for you, is that it’s important to know what works for you and your body and to not compare yourself to others. You should do your research and experiment with your diet to find what makes you feel the best, rather than focusing on what you look like. Today, if I feel like having a chocolate chip cookie, I have one, just not every day.

I’ve learned what a properly balanced meal for my body looks like and I recognize food as the fuel that keeps me throwing. I hydrate and allow myself time to recover. And I listen to and communicate with my body so that I can be the best version of myself. In the end, you are in control of how you see, treat, and respond to your body. We only get one and it’s amazing to discover how many things our bodies can do. Be a true sport athlete. Love who you are in this moment and get excited for all the places your body will take you.

A Good Sport Lesson Video Transcript

Hi, I’m Izy Isaksen, Team USA, Modern Pentathlon, Olympian, US Army Sergeant, and True Sport Ambassador. Today, I want to talk to you about being a good sport. There are three things I’d like you to know. First, real winners act the same toward their opponent, whether they win or lose. Second, follow the rules and be a gracious winner and respectful loser. And third, sportsmanship reveals your true character.

I started competing in Modern Pentathlon eight years after my older sister and three-time Olympian, Margaux Isaksen, began competing. I soon realized that people often compared the two of us. I would overhear spectators and teammates asking, “Who’s the better athlete,” and “Who’s going to beat the other.” Instead of letting outside pressures create a negative experience for us, I chose to practice winning and losing with grace and respect. I know that it would have been easy to let our hyper competitive mindset affect our relationship, but instead we decided to support and cheer for each other, regardless of our own performance. My experience of competing against and being compared to my older sister, taught me to focus on how to perform at my best, rather than putting wasted energy into wishing for others to fail.

I believe that sportsmanship reveals true character. So, no matter what situation I encounter during competition, I know it’s important to always treat people with respect and be a good sport. Remember, be a fierce competitor, find grace in all your victories and losses. And I hope to see you out there.

What Kind of Coach Do You Want to Be? Video Transcript

Edwin Moses: You’re a coach. Maybe what you want is very simple, for everyone to just run in the right direction, score for their own team, to try and try again and again. Maybe you want your athletes to become all stars. You want them to earn trophies, medals, win titles. You want them to reach the highest height their sport allows. And wanting all of that, of course, that’s good. But as every great coach discovers, developing a great athlete means nurturing, nurturing the even greater person within. Truth is, you have even more influence than you know.

You have the ability to affect even deeper change, to take what’s in your hands and do something even more extraordinary. You can be both the coach who provides the skills needed to win the game and the coach who helps them learn and succeed beyond the sport, to become all stars wherever they land in the future, and to enjoy their lives more now, because the confidence and courage they find working with you will stay with them when they need it the most. There are games to be won, lives to change. Coaches have the power to do both.

I’m Edwin Moses, and the lessons I’ve learned through sport have challenged me, guided me, and shaped my life forever. What kind of coach do you want to be?

THE SIMPLE TRUTH: DECODING THE SUPPLEMENT INDUSTRY VIDEO TRANSCRIPT

At first glance, dietary supplements look the same. They seem safe and healthy, but just because the label says a product is a dietary supplement, that doesn’t mean it’s safe. Unfortunately, you can’t tell whether a product is safe or not just by looking at the label. Most vitamins, minerals, fish oil, and other supplements containing nutrients are probably just fine, but supplements are not evaluated or approved by FDA before they are sold. Although it is rare for vitamins or minerals to be contaminated with drugs, there has been at least one case of a vitamin containing an anabolic steroid.

At the other extreme are products that contain drugs, stimulants, anabolic steroids, or other hormones. Even though these are not technically dietary supplements, many of them are labeled as supplements. For example, body-building products sometimes contain anabolic steroids or Selective Androgen Receptor Modulators, known as SARMs, or other hormones. Some pre-workout or energy products contain illegal stimulants like DMAA, ephedra, or other amphetamine-like stimulants. Weight loss products might contain prescription drugs like sibutramine, or hormones, like human chorionic gonadotropin, also known as hCG. All natural or herbal sexual enhancement products might contain hormones or Viagra-like drugs. Products like these can harm your health and career, but they’re for sale online, in some nutrition stores, and they’re labeled as dietary supplements.

When you pick up a supplement, especially one that promises performance enhancement, you don’t know if it belongs in the “Mostly O.K.” pile or in the “Dangerous” pile. After all, two products might look the same, but one might contain just amino acids and other legitimate ingredients, while the other also contains anabolic steroids. Because of this, FDA has issued a warning about certain categories of supplements: body building products, weight loss products, and sexual enhancement products. Be extremely careful when considering a supplement in one of these categories. We strongly recommend that you avoid products in these categories.

Even when FDA tests supplements and finds dangerous ingredients, companies sometimes refuse to recall them. Sometimes, they simply repackage their product and continue selling it under a new name. Just because a product is on a store shelf doesn’t mean it is safe. You need to do your research and be an informed consumer. The dietary supplement industry is enormous. Supplements that appear to be safe could actually be dangerous products in disguise. If you use dietary supplements without doing your research, you may be taking serious risks with your health and your career. Please visit USADA’s Supplement 411 for more information about dietary supplements.