Making an Athletes Vegan Diet Work, Every Meat Free Monday.

A popular new health trend making its mark on the nutrition of the masses is Meat Free Monday, its a concept that grabbed my attention a little while ago for its great health, ethical & environmental benefits so starting today I’ve decided not only to commit to it on a once weekly basis but also make my Mondays fully vegan friendly for even better benefits.

I know that there is often a misconception that such a diet (even if only for 1 day a week) might not be adequate to support an athletic lifestyle and crucially provide enough protein for growth and recovery. Well… I’d disagree, and here’s my proof that it can be more than adequate, as well as tasting great, providing great nutrition and variety.

Daily nutrition:

Breakfast: High pro blended with almond milk along with a bowl porridge oats topped with strawberries, blueberries, pumpkin seeds and flaxseeds. Alternatively you could try our amazing breakfast waffles or wide awake protein shake here instead.

Post workout: High pro and two small bananas

Snack: Almond Butter & honey sandwich (such a tasty PB&J alternative!)

Lunch: Linda Mcartney veggie sausages with spicy stir fried rice, courgettes, peppers & tomatoes.

Snack: Large apple with a handful of mixed nuts.

Dinner: Homemade Quorn mince chilli

The above is just a quick example of how I structured my nutrition today to fit into a vegan, meat free Monday, there’s plenty of options out there to make it work and provide your body with the great nutrition it needs to function, grow and recover so if you’re not doing already, go on, why not give it a go too? If you’re stuck for any more suitable recipes be sure to head over to for more great recipe ideas which could just make meat free Monday your favourite day of the week!

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About Roy Barber

‘I am aspiring athlete and fitness enthusiast, currently studying Sport and Exercise Science at Loughborough University, widely regarded as the best course of its type in Europe. I am currently a 3 time County Athletics gold medallist over the sprint disciplines at junior level and am working hard every single day to continually improve myself mentally, physically and athletically. With a great passion for all things fitness and sport, I hope over the coming years to forge a successful and fruitful career in sport, dealing with a variety of aspects such as strength and conditioning, nutrition and recovery. ‘ ‘I ended up at Loughborough studying what I am because I’ve known for a few years now if I was going to go to university, sports science was the degree for me, I’ve always loved sport, PE and learning about all the different areas of science in relation to the human body so it was a natural move for me. In terms of why Loughborough specifically, I always heard great things about the university, I had a relative who came here and loved it, and I was incredibly impressed with the campus when I came on an open day and fell in love with the place. Who inspires me to compete is a more difficult question, I’d have to start by saying my coach who has done a fantastic job in turning me into a 'proper athlete'. I am also inspired by a range of people in my life, from world class athletes to friends and family. Roy Barber is 20 years old and comes from a small Leicestershire town called Market Harborough

2 Responses to “Making an Athletes Vegan Diet Work, Every Meat Free Monday.”

  1. Crista July 1, 2013 at 10:09 pm #

    Great day although honey is not vegan and quorn products often contains egg.

  2. Roy Barber July 3, 2013 at 11:10 am #

    Hi Crista, thanks for the comment. You’re absolutely right about the honey… it seems so obvious now! I’ll make sure I’m more careful in future.

    I’ve just had a look at the quorn mince too, thanks for pointing that out. I’ll be switching to Linda Mcartney’s Vegemince from now on which is suitable for vegans.

    Cheers 🙂

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