Post Workout Vegetarian Meal: 27 Plant Powered Recovery Ideas

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For athletes following a vegetarian diet, it’s important to find post workout vegetarian meal options that are both satisfying and packed with the necessary nutrients to help you reach your sports nutrition goals.

By incorporating these key nutrients into your vegetarian post workout meals, you can optimize your recovery and achieve your fitness goals.

Our selection of meal ideas covers a wide range of flavors, textures and ingredients, ensuring there’s something for everyone.

From protein-rich tofu bowls to hearty legume salads and nutrient-dense grain-based dishes, you’ll find a diverse array of options to suit your taste preferences and help you meet your sports performance meal plans.

post workout vegetarian meal ideas for plant based and vegan

What should a vegetarian eat after a workout

After a workout, a vegetarian athlete should eat a post workout vegetarian meal with both carbohydrates and protein, within about 30-60 minutes to boost recovery and prepare you for your next activity.

Carbohydrates replenish your glycogen stores, providing the energy needed for your next workout, while protein aids in muscle repair and growth. 

Generally recommendations for carbohydrates are around 0.5 grams/lb body weight and around 20-30 grams of protein. (1)

Goals for post workout recovery

The 3 main goals of the post workout meal for vegetarian or vegan athletes (2):

post workout vegetarian meal

Post workout vegetarian meal ideas

These post workout vegetarian have a well balanced mix of carbohydrates, protein and include hydrating foods that can help you rehydrate.

Here are some delicious and well-rounded post workout vegetarian meal ideas with some of our favorite recovery foods:

  1. Tofu brown rice bowl: This hearty bowl is packed with protein from the tofu and complex carbohydrates from the brown rice. Add some veggies for extra nutrients and flavor.
  1. Quinoa and black bean salad: Quinoa is a complete protein, meaning it contains all nine essential amino acids. Combined with black beans, this salad is a protein powerhouse.
  1. Sweet potato and lentil soup: Sweet potatoes are a great source of complex carbohydrates, while lentils provide a healthy dose of protein. This soup is perfect for warming up after a chilly workout.
  1. Veggie and hummus wrap: Whole grain wraps filled with veggies and hummus make for a satisfying post workout meal. Hummus is made from chickpeas, which are a good source of protein.
  1. Greek yogurt and fruit parfait: Greek yogurt is high in protein and makes for a tasty post workout snack. Layer it with your favorite fruits, sprinkle of chia seeds for some added carbs, fiber and flavor.
  1. Chickpea and avocado sandwich: Mash up some chickpeas and avocado for a creamy and delicious sandwich filling. Add some veggies for crunch and extra nutrients.
  1. Peanut butter and banana smoothie: Blend up some peanut butter, banana, milk, and ice for a quick and easy post workout snack. Peanut butter provides protein, while the banana provides carbs.
  1. Veggie stir fry with tempeh: Tempeh is made from fermented soybeans and is a great source of protein. Stir fry it with your favorite veggies for a tasty and nutritious post workout meal.
  1. Quinoa salad with chickpeas and roasted veggies: This refreshing salad provides a complete protein source from quinoa and chickpeas, along with a medley of roasted vegetables for added nutrients and flavor.
  1. Lentil and sweet potato curry: A warming and satisfying curry made with protein-rich lentils, sweet potatoes and aromatic spices. It’s a great way to replenish energy levels while enjoying a flavorful meal.
  1. Black bean and veggie wrap: Packed with plant-based protein from black beans and loaded with fresh vegetables, this wrap provides a balanced mix of carbs, protein, and fiber to support post-workout recovery.
  1. Spinach and chickpea pasta: A nourishing pasta dish featuring whole grain pasta, protein-packed chickpeas, and nutrient-dense spinach. It’s a quick and easy option to refuel after a workout.
  1. Quinoa stuffed bell peppers: Colorful bell peppers filled with a mixture of quinoa, black beans, corn, and spices. This protein-rich and fiber-filled dish is a satisfying way to replenish after exercise.
  1. Sweet potato and black bean chili: A hearty chili made with black beans, sweet potatoes, and a blend of spices. It’s a comforting meal that provides a good balance of carbohydrates and plant-based protein.
  1. Veggie stir-fry with tempeh: A stir-fry loaded with vibrant vegetables, tempeh, and a flavorful sauce. It’s a quick and versatile option to meet your post-workout nutrition needs.
  1. Chickpea and vegetable curry: A fragrant curry featuring protein-packed chickpeas and an assortment of vegetables. Enjoy it with whole grain rice for a well-rounded post-workout meal.
  1. Mediterranean quinoa and seitan salad: A refreshing salad combining quinoa, seitan, cherry tomatoes, cucumber, olives, and feta cheese. This Mediterranean-inspired dish offers a delightful mix of flavors and nutrients.
  1. Lentil spinach soup: A comforting soup made with protein-rich lentils, leafy spinach, and aromatic herbs. It’s a nourishing option to refuel and warm up after a workout.
  1. Grilled veggie and hummus wrap: Grilled vegetables wrapped in a whole grain tortilla with a generous spread of hummus. This wrap provides a satisfying blend of carbs, fiber, and plant-based protein.
  1. Chickpea and quinoa buddha bowl: A colorful bowl featuring chickpeas, quinoa, roasted vegetables, avocado, and a drizzle of tahini dressing. It’s a nutrient-dense and satisfying meal to support your recovery.
  1. Black bean and corn salad: A vibrant salad combining black beans, sweet corn, bell peppers, and fresh herbs. This fiber-rich dish offers a burst of flavors and essential nutrients.
  1. Veggie burger with sweet potato fries: A hearty veggie burger made with plant-based proteins, served with a side of oven-baked sweet potato fries. It’s a delicious way to replenish and satisfy your hunger after a workout.
  1. Chickpea and vegetable quinoa bowl: A nourishing bowl filled with protein-rich chickpeas, quinoa, and an assortment of roasted or steamed vegetables. It’s a versatile option that can be customized with your favorite veggies.
  1. Greek yogurt parfait with berries and granola: Creamy Greek yogurt layered with fresh berries and crunchy granola. This high-protein and antioxidant-rich parfait is a quick and easy post-workout option.
  1. Tofu veggie stir-fry: A stir-fry featuring tofu, an array of colorful vegetables, and a savory sauce. It’s a nutritious and protein-packed meal to support muscle recovery.
  1. Chickpea and avocado salad: A simple yet satisfying salad combining protein-packed chickpeas, creamy avocado, cherry tomatoes, and a zesty dressing. It’s a light and refreshing option after a workout.
  1. Quinoa and vegetable soup: A comforting soup made with quinoa, a variety of vegetables, and vegetable broth. It’s a nourishing choice to replenish nutrients and promote post-workout recovery.

Conclusion

Incorporating the right combination of carbohydrates and protein into your post-workout vegetarian meals is crucial for promoting muscle recovery, replenishing energy stores and maximizing your fitness gains

Whether you opt for protein-rich tofu and quinoa bowls, nutrient-packed salads, comforting curries or flavorful wraps, these meals are designed to provide the essential nutrients your body needs after physical activity. 

Remember to personalize your meals by incorporating your favorite vegetables, herbs, and spices to add an extra touch of flavor and variety.

By nourishing your body with these post-workout vegetarian meals, you’re not only enhancing your recovery but also making healthy and sustainable food choices. 

So, fuel up, savor the flavors and let your post-workout meals contribute to your success on and off the field.

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