Plant-based daily base
Vegetarian + Vegan
Runners
Vegetarian and vegan runners do well when meals are built on purpose instead of hoping the protein, iron, and calcium all work out.
ProteinIronCalciumRecovery meal
Use this plant-based rule
Build the plate on purpose, make iron and calcium visible, and repeat a few strong meals instead of guessing all week.
Plant-based reminders
Protein anchors should show up at every meal.
Fortified basics make breakfast easier and stronger.
Structure matters more than a perfect ingredient list.
Next action
Choose one breakfast, one lunch, and one recovery meal the athlete can repeat this week with clear protein and iron support.
Plant-based runners need a repeatable structure more than a perfect menu.