Rich's Corner

Here’s What A Plant Based Athlete Eats And Does For Workouts

After being plant based for over 3 years, a lot of people wonder what foods I eat and what I do for workouts,

For my workouts, I make sure I do a minimum of 10,000 steps a day. I wear my Apple Watch to remind me to stand one minute every hour. I also hit the gym 5 days a week.

Typically, I’ll do chest and arms strength training and 30 minutes doing the stair stepper or treadmill. The next day, I’ll concentrate on back exercises. I’ll do deadlifts, rows, lat machine,cable rows, etc., along with30 minutes cardio. The following day, I’ll concentrate on legs and shoulders, along with more cardio. On the 4th and 5thdays, I’ll repeat the workouts from the first and second days. I also try to do push-ups and abs exercises when I have time.

Now, I’ll focus on what I eat in a typical day. Yes it varies, but I do eat these foods a lot.

Breakfast
Steel Cut Oatmeal
Silk Unsweetened Original Almond Milk
Walnuts
Handful of Pistachios
Berries
Chia Seeds
Ground Flaxseed
Peanut Butter Crackers (organic unsweetened peanut butter, Suzie's Corn Quinoa Flavored Thin Cakes)
Small handfuls of pumpkin seeds, goji berries and sunflower seeds

Snack
Smoothie (consisting of power greens including swiss chard, spinach and kale, a half of banana, unsweetened cocoa nibs, turmeric, ginger, fennel and brussel sprouts)
Nut Butter Cracker (a nut butter like almond butter or a seven nut butter by Nuttzo and Suzie's Thin Cakes)
Apple

Lunch
Salad (consisting of power greens including swiss chard, spinach and kale, a half of sweet potato, peppers, cucumbers,fennel and brussel sprouts)
Handful of nuts

Snack
Banana
A cup of lentils
Handful of goji berries, maybe some sunflower seeds and/or sun-dried tomatoes
Orgain Unsweetened Protein Almond Milk (2 servings)
A few chunks of pineapple
Apple

Dinner
Cooked spinach, bok choy and swiss chard
Beans (a can of black, navy, red kidney or other beans)
Steamed Broccoli and Cauliflower
Crushed tomatoes (in a carton)
Carrots and/or Sweet Potato
Olives
Quinoa on top of veggies
Nut Butter Cracker (a nut butter like almond butter or a seven nut butter by Nuttzo and Suzie's Thin Cakes)
HUGE Salad! (Kale, watercress, arugala, cabbage, cucumbers, onions, garlic, peppers, grape tomatoes, walnuts, lettuce)
Occasionally, I might add in a piece or two of flax quinoa bread, if I feel I need the extra calories

Snack
Sometimes I'll finish the day with more berries

Another Race Tomorrow
I've Now Been Completely Plant Based For 3 Years

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