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
WITH
1/4 cup Soy Milk
11 (.5oz) Almonds
2 Tbs Raisins

1 cup Orange Juice with Calcium

Total Calories: 416 calories

Lunch

2 slices Whole Wheat Bread
WITH
2 Tbs Peanut Butter
1 Tbs Jelly

8 (3/4 cup) Baby Carrots
cup Apple Juice

Total Calories: 472 calories

Snack

6 oz Soy Yogurt
WITH
1/2 cup Life Cereal
1/2 cup Blueberries

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
WITH
1 tbs Jam or preserves

Total Calories: 135 calories

2000 Calorie Meal Plan for Vegan Teen Athlete

Breakfast

1 4 oz Whole Wheat Bagel
WITH
1 Tbs Peanut Butter

1 cup Orange Juice Calcium Fortified

Total Calories: 478 calories

Lunch

6" Whole Wheat Pita Bread
WITH
4 Tbs Hummus
1 slice Rice Cheddar "Cheese"
1 cup Spinach leaves
1/2 cup Grated Carrots
5 Slices Cucumber
cup Black Beans

Total Calories: 493 calories

Snack

1 Odwall or Clif Bar
1/2 cup 100% Cranberry Juice

Total Calories: 308 calories

Dinner

1 cups Vegetable Tofu Soup
1 cup Vegetable Lo Mein (Vegan)
WITH
4oz Tofu

1 Vegetable Spring Roll

Total Calories: 684 calories

Evening Snack

1 Medium Banana
1/2 cup Soy Milk

Total Calories: 155 calories

2200 Calorie Meal Plan for Vegan Teen Athlete

Breakfast

1- 1/2 cups Shredded Wheat Cereal
WITH
1- 1/2 cups fortified Soy Milk
4 Large Strawberries Sliced

Total Calories: 425 calories

Lunch

Vegan Veggie Burger
Wheat Roll
WITH
2 Slices Tomato
Spinach Leaves
1 cup Vegetarian Baked Beans

1 cup calcium-fortified Orange Juice

Total Calories: 534 calories

Snack

1 Large Apple
WITH
2 Tbs Almond Butter

Total Calories: 311 calories

Dinner

BBQ Tempeh Burrito
8' Large Whole Wheat Tortilla
WITH
3 oz Tempeh
Covered in 4 Tbs BBQ Sauce
1/2 cup Vegetarian Refried Beans
1/4 cup Corn
1/4 cup Brown Rice
1/4 Salsa
2 oz Vegan Cheddar Cheese
1 cup Green Beans

Total Calories: 696 calories

Evening Snack

2 cups Popcorn (oil popped)
1 cup Soymilk

Total Calories: 210 calories

2400 Calorie Meal Plan for Vegan Teen Athlete

Breakfast

Vegan Oatmeal Cranberry Muffin
WITH
1 Tbs Earth Balance Margarine

2 Tofurkey Breakfast Sausages
1 cup Honey Dew Melon
1 cup Fortified Orange Juice

Total Calories: 589 calories

Lunch

1 cup Vegetarian Chili
WITH
2 oz Vegan Cheddar Cheese
Whole Wheat Roll

1 Medium Orange

Total Calories: 449 calories

Snack

Trail Mix
WITH
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 Pasta
WITH
2 Tbs Vegan Pesto Sauce
1/2 cup Mixed Vegetables
1/2 cup Cooked Tomatoes

2 cups Tossed Salad
2 Tbs Italian Dressing
1/2 cup Soymilk

Total Calories: 749 calories

Evening Snack

1/4 cup Guacamole Dip
WITH
1/2 cup Corn Chips

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