What to think about when choosing food

In the following sections are four sample meal plans for vegans and raw vegans. The meal plans demonstrate what a simple healthy whole food vegan diet might look like.

OrganicAthlete does not create individualized meal plans nor make individual dietary recommendations. We educate people about plant-based nutrition and encourage individuals to do their own research and consult with health professionals for specific plans. The following guidelines are meant to give you a basis for choosing foods.

1. Eat plants. No animal products are necessary for maintaining a healthy athletic lifestyle. Whole plant foods are nutritionally superior to meat, dairy, and eggs.

2. Eat organic foods. Organic foods support ecologically responsible farming practices and have been scientifically shown to contain more nutrients.

3. Choose whole foods. Processed and fractionated foods offer less nutritional value compared to their whole food counterparts.

4. Eat a varied diet. No matter how healthy a food is, eating the same food all the time is a nutritional stalemate.

5. Eat immediately after you work out. It's important to replenish glycogen stores after exercising.

6. Raw is good. Fresh uncooked fruits and vegetables are the most nutritionally complete foods you can eat.

7. Shop local. Buying locally grown produce keeps the money in our communities, uses less energy and is often fresher.

8. Drink plenty of fluids. Drink before, during and after working out. Dehydration can greatly diminish athletic performance.