Are you an athlete on a budget? Getting in your daily nutrients doesn’t have to break the bank, so here’s a meal plan to give you some ideas. Spring has sprung, the flowers are in full bloom, and you might have the opportunity to exercise outside. You can run through the parks, do a group exercise class outdoors, or even stretch outside. If you’re looking to get all the necessary protein, veggies, and healthy fats though out your day without breaking the bank? This meal plan is for you! Each day includes the usual breakfast, lunch, dinner, and dessert, but also has a snack that would make a great workout snack. Of course, make sure you’re getting the correct amount of food for your body, so use this meal plan as a guide to get some meal inspiration!

If you’re looking for even more recipes for athletes, check out these cookbooks Plant Powered Cookbook and the No Meat Athlete our cookbooks archive!

We also highly recommend downloading the Food Monster App  — with over 15,000 delicious recipes it is the largest meatless, vegan, plant-based, and allergy-friendly recipe resource to help you get healthy! And, don’t forget to check out our Weekly Meal Plan Archives!

Are you ready to have a week full of delicious vegan food that leaves you nourished and content? Let’s get started!

This week, we’re bringing you budget-friendly meals for athletes to enjoy for your breakfast, lunch, dinner, and dessert! And, they are fully vegan and plant-based!

Monday

Source: Pinto Bean and Greens Quesadilla

Happy Monday! If you’re looking to get all the necessary protein, veggies, and healthy fats throughout your day without breaking the bank? This is the day for you! These healthy breakfast cookies come together easily; you can make a batch for the week and enjoy it whenever you’re in need of a quick breakfast or snack!

• Breakfast: Healthy Breakfast Cookies by Julie Zimmer
• Lunch: Mediterranean Lentil Salad by Allie Penner
• Snack: No-Bake Protein Bars by Taavi Moore
• Dinner: Pinto Bean and Greens Quesadilla by Planted and Picked
• Dessert: Black Bean Brownies by Julie Zimmer

Tuesday

Source: Nut Butter Overnight Oats

Start off your week with the easiest breakfast: overnight oats. The best thing is that you can add your own protein powder and flavorings to it if you’re not a fan of nut butter. For a snack, grab an apple and some of your favorite spread to make these apple snacks! They include hemp seeds, which will help meet your healthy fat needs for the day. Plus, for dessert, enjoy this ice cream made with chickpeas! It’s high protein and the perfect healthy take on a sweet treat!

• Breakfast: Nut Butter Overnight Oats by Planted and Picked
• Lunch: Roasted Cauliflower Buddha Bowl by Bila
• Snack: Apple Almond Butter Snack by Nikki and Zuzana
• Dinner: Sautéed Mushroom and Spinach One-Pot Pasta by Kirsten Kaminski
• Dessert: Chickpea-Nut Butter Ice Cream by Caroline Doucet

Wednesday

Source: Grilled Vegetable and Tofu Wrap

It’s the middle of the week and if you’re looking to mix up your usual breakfast, try out these quinoa plantain pancakes. And for dinner, enjoy this delicious pasta that’s packed with crunchy vegetables!

• Breakfast: Quinoa Plantain Pancakes by Mitra Shirmohammadi
• Lunch: Grilled Vegetable and Tofu Wrap by Planted and Picked
• Snack: Hummus and Tomato Bruschetta by Harriet Porterfield
• Dinner: Spaghetti with Asparagus, Wilted Greens, and Avocado by
• Dessert: Cake Batter Freezer Fudge by Tara Sunshine

Thursday

Source: Walnut Blueberry Muffins

It’s nearly the end of the week and if you’re looking for something to keep you on your toes, this barbecue mango sandwich is the answer. Not only does it come together easily, but it’s a budget-friendly meal that’s high in protein. End the day with this decadent pot au chocolat, another yummy dessert!

• Breakfast: Mighty Migas by Wes Allison
• Lunch: Deconstructed Baked Potato Bowl by Annie Kimmelman
• Dinner: Barbecue Tofu and Mango Sandwich by Michelle Anderson
• Snack: Walnut Blueberry Muffins by Nikki and Zuzana
• Dessert: Pot au Chocolat by Julie Zimmer

Friday

Source: Easy 20 Minute Garlic Pasta

Happy Friday! End the week with these delicious meals, all that are budget-friendly. The twenty-minute pasta is both budget-friendly and comes together in less than thirty minutes.

• Breakfast: Spinach Crepes by Zuzana Fajkusova and Nikki Lefler
• Lunch: Easy Lentil Sloppy Joes by Mitch and Justine Chapman
• Dinner: Easy 20 Minute Garlic Pasta by Kristen Genton
• Snack: Chunky Monkey Banana Protein Cookies by Vicky Coates
• Dessert: Chocolate Peanut-Butter Cereal Treats by Wendy Irene

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based or even giving one of these vitamin-rich citrus meals a try, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

For more Animal, Earth, Life, Vegan Food, Health, and Recipe content published daily, subscribe to the One Green Planet Newsletter! Lastly, being publicly-funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!