A plant-based diet has had a large impact on Jeremy Reijnders’ (vegan athlete) health, fitness and performance.

Ever since he made the switch to a 100% plant-based and whole-food diet, Jeremy has not only recovered faster, but has also added more muscle and got to 3rd place during the Amsterdam Throwdown (2016).

Jeremy likes to help people with adopting a more plant-based way of eating and in this article he shares his often asked about nutrition plan.

jeremy

Important to know

Use this nutrition plan primarily as a source of inspiration. Use whatever you think is usable and experiment with what you feel comfortable with. Every body is different, so do what you like and find out what works for you.

  • We have not specified any calories and quantities, because calorie needs are very individual and vary from person to person.
  • It is also not a ready-to-use daily mealplan, because having a lot of variety in your diet is very important.
  • When you see a '/', it means that you can vary or make a combination with the given options

Pre-breakfast

Water

Breakfast

Option 1: Smoothie

  • Almond milk / rice milk / oat milk / soy milk or water
  • 1 banana
  • Berries: Blueberries / blackberries / raspberries / cranberries
  • Oats
  • 2 hands of spinach or kale
  • Flax seeds or chia seeds
  • 1/2 scoop Orangefit - Fit Green Protein
  • 1 to 2 tablespoons of spirulina or chlorella powder

* When I have little time, I use Fit Green Hero, a plant-based "all-in-one shake"

Option 2: Oatmeal bowl

  • Almond milk / rice milk / oat milk / soy milk or hot water
  • Oatmeal
  • Berries: Blueberries / blackberries / raspberries / cranberries / mulberries
  • Fruit: Banana / apple / kiwi / strawberry / dates
  • Seeds: Chia seed / flax seeds / pumpkin seeds / sunflower seeds
  • Nuts: Walnuts / almonds / Brazil nuts / pecan nuts
  • 1/2 scoop Orangefit - Fit Green Protein (optional)
  • Cinnamon

Lunch

Option 1: Wraps

  • Tortilla wraps (whole wheat)
  • Homemade hummus (see recipe below)
  • Bulgur / couscous / brown rice / freekeh / quinoa
  • Black beans (from a can or bag)
  • Corn (from a can or bag)
  • Avocado
  • Hand full of spinach

Instructions:

  • You can just eat it cold or pre-heat the wrap yourself.
  • You can also fill the wrap first, then fold it up and then heat it in a pan so that the outside becomes slightly brown and crunchy.
  • You can also heat up the ingrediënts in a pan and then fill the wrap.

Option 2: Spelt bread with toppings

  • Hummus
  • Avocado
  • Sprouts / spinach / lettuce
  • Tomato / cucumber / sweet pepper
  • Pepper and salt

Option 3: Spelt bread with toppings

  • Peanut butter / almond butter / mixed nut butter
  • Slices of banana

* When I have little time, I use Fit Green Hero, a plant-based "all-in-one shake"

Dinner (and mealprep)

Choose one or more options from each group:

  • Grains and potatoes: (sweet) potato / brown rice / bulgur / couscous / quinoa / freekeh
  • Legumes & meat substitutes: (black) beans / lentils / (frog) peas / tofu / tempeh / vegan burger / meat substitute
  • Green leafy vegetables: broccoli / kale / spinach / cavalo nero / rucola
  • Other vegetables: mushroom / zucchini / aubergine / (red) onion
  • Herbs: chilli / turmeric / curry / oregano / parsley / coriander / basil

* I usually choose 1 item from each group and combine these in a meal or a salad. Of course, these are not all the available options, but the ones that I often use.

Snacks

In between meals

  • Spelt crackers / corn cakes / rice cakes with: hummus - avocado - sprouts - pepper - salt
  • Spelt crackers / corn cakes / rice cakes with: peanut butter / nut butter / almond butter
  • Banana bread (recipe is on my Instagram)
  • Orangefit - Fitbar
  • Fruit
  • Juice

Recipe: Homemade hummus

Ingredients:

  • 500 grams of chickpeas (2 cans, drained and rinsed)
  • 1 or 2 red onions (depending on the size)
  • 1 or 2 cloves of garlic (your own preference)
  • 1 lemon (or 2 limes)
  • 1 tbsp olive oil (optional)

* Optional extras: basil / parsley leaves / tahini / herbs / sweet potato / pumpkin

Instructions:

  • Cut the onion into pieces and squeeze the juice out of the lemon.
  • Throw everything into a bowl or measuring cup and mix all the ingredients with a hand blender or use a food processor.
  • Add salt and pepper to taste

Recipe: Pre- / post-workout shake

Before or after training:

  • Almond milk
  • Orangefit - Fit Green Protein
  • Banana
  • Blue berries (optional)

Plant-based supplements

In addition to his plant-based meal plan, Jeremy also uses magnesium, vitamin D3, Omega-3 and a vitamin B12 supplement.

He uses magnesium because of his physical efforts and vitamin D3 (especially in the winter months) to support his immune system.

Omega-3 fats play an important roll in recovery and vitamin B12 is important, because this vitamin is not found in plant foods and should therefore be taken through supplementation.