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 A growing number of endurance athletes have adopted a vegetarian lifestyle, and at CTS we believe you can achieve all your fitness, weight loss, and performance goals without meat. Our Registered Dietitians have successfully optimized meal plans for many vegetarian and vegan athletes, and they've used their experience and expertise to craft these 4-week Vegetarian Meal Plans for you.
The 4-week Vegetarian Meal Plans are designed to meet your daily calorie demands so you have the energy and focus to be more productive at home, at work, and during your workouts. At the same time, the plans ensure you're getting the right vitamins, minerals and antioxidants, as well as the balance of carbohydrate, protein and fat, necessary for optimal health and performance.
Like our successful Endurance Meal Plans, the Vegetarian Meal Plans follow our proven method for achieving weight loss and sustaining your energy levels throughout the day by spreading food intake across six meals: breakfast, mid-morning snack, lunch, mid-afternoon snack, dinner, and evening snack. Each Plan includes a wide variety of whole grains, fruits, vegetables, and dairy products to keep your taste buds guessing and insure you take in all the nutrients your body needs on a daily, weekly, and monthly basis. Meals include a range of recipes including mouth-watering salads, rich smoothies, tasty desserts, and even burritos.
Note: These plans are for lacto-ovo vegetarians. They contain dairy products and eggs. They are not vegan meal plans.
For a peek at a sample day, click here .
Why 4-Weeks?
While our Endurance Meal Plans are 9 weeks long, we made the Vegetarian Meal Plans 4 weeks because in our experience, vegetarians tend to be more connected to their food choices and need less time to adapt to new nutrition programs. Since your resting metabolic rate (see below) changes with weight and age, and training plans change intensities throughout the year, you'll need to re-calculate your caloric needs after 4-8 weeks to determine whether or not you need to switch to a different Meal Plan.
The Plans:
Each Meal Plan comes as a .pdf download. Click here for the latest free version of Adobe Acrobat. When you click BUY NOW, you will be taken to an online purchasing service at FastSpring.com to complete your transaction(s) and download your file(s).
Determining Which Meal Plan Is Right for You
To figure out which calorie amount fits your needs, you'll need to calculate your Resting Metabolic Rate, decide on the appropriate Lifestyle Factor and apply that value to your RMR, and then add in your average calorie expenditures for your training plan to arrive at a total for your daily caloric requirements.
1. Resting Metabolic Rate (RMR)
RMR represents the minimum number of calories your body uses every 24 hours to keep you alive. The Mifflin-St. Jeor Equation used by our RMR calculator here is the one that Carmichael Training Systems prefers.
2. Lifestyle Factor
Take the number from your RMR above and multiply it by the appropriate Lifestyle Factor taken from the table below.
[Example: A 37-year-old 5'10", 150-lb. male has a RMR of 1612 calories. He works at a desk all day and drives to and from the office so his Lifestyle factor is 1.25. Thus his minimum daily calorie needs are 2,015 (1612 x 1.25).]
3. Exercise Calories
Use the chart below to determine how many calories you burn during your workouts. Then add this number to the total of your RMR times your Lifestyle Factor to determine you average daily calorie needs. [Using the example above, our 150-lb male with a minimum daily calorie total of 2,015 exercises roughly one hour a day. Thus he'd need to add 750-800 calories to his diet for a total of 2,765 – 2,815 calories burned each day.]
NOTE: Meal Plans do not include step-by-step instructions for recipes.
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