As Macka B says, Health Is Wealth. Here's vegetarian recipes for every meal of the day, plus snacks and smoothies. I'm not a patient cook so each of these recipes can be made in under 30 minutes and in five steps or less.

These breakfast recipes offer a balance of complex carbs, protein, healthy fats, and essential vitamins to fuel your morning run and aid in recovery.

1. Overnight Oats with Chia Seeds and Berries

Ingredients:

1/2 cup rolled oats

1/2 cup almond milk (or milk of choice)

1 tbsp chia seeds

1/2 cup mixed berries (blueberries, strawberries, raspberries)

1 tbsp almond butter or peanut butter

Optional toppings: sliced banana, nuts, or a sprinkle of cinnamon

Instructions:

1. In a jar or bowl, combine oats, almond milk, and chia seeds. Stir well.
2. Add the berries and mix them in.
3. Cover and refrigerate overnight.
4. In the morning, top with almond butter, banana slices, nuts, or cinnamon as desired.

2. Protein-Packed Smoothie Bowl

Ingredients:

1 frozen banana

1/2 cup frozen berries

1/2 cup spinach

1 scoop plant-based protein powder (vanilla or berry flavor works well)

1/2 cup almond milk or coconut water

Toppings:

• Sliced kiwi or banana
• Granola
• Hemp seeds or chia seeds
• Coconut flakes

Instructions:

1. Blend the frozen banana, berries, spinach, protein powder, and almond milk until smooth and creamy.
2. Pour into a bowl and add toppings like kiwi, granola, hemp seeds, and coconut flakes.

3. Banana and Nut Butter Toast with Seeds

Ingredients:

2 slices whole-grain or sprouted toast

1 tbsp almond butter or peanut butter

1 banana, sliced

1 tbsp chia seeds or flaxseeds

Optional: drizzle of honey or sprinkle of cinnamon

Instructions:

1. Toast the bread slices until golden.
2. Spread nut butter over each slice and layer with banana slices.
3. Sprinkle with chia or flaxseeds, and add a drizzle of honey or cinnamon for a sweet boost.

Here are some nourishing vegetarian lunch recipes packed with the complex carbs, protein, and healthy fats that you'll need to keep energy levels up and aid in recovery.

1. Quinoa and Roasted Veggie Bowl

Ingredients:

1/2 cup quinoa, cooked

1/2 cup roasted vegetables (such as bell peppers, zucchini, cherry tomatoes, and sweet potato)

1/4 avocado, sliced

Handful of mixed greens (arugula, spinach, kale)

1/4 cup chickpeas or black beans

Tahini or hummus drizzle

Instructions:

1. Roast vegetables by tossing them with olive oil, salt, and pepper, then bake at 400°F for 20-25 minutes.
2. In a bowl, layer quinoa, roasted veggies, chickpeas, greens, and avocado.
3. Drizzle with tahini or hummus for extra flavor.

2. Mediterranean Grain Bowl

Ingredients:

1/2 cup farro or bulgur, cooked

1/4 cup chickpeas

1/4 cup cherry tomatoes, halved

1/4 cup cucumber, diced

1 tbsp feta cheese or olives

1 tbsp tzatziki or hummus

Mixed greens

Instructions:

1. In a bowl, combine farro, chickpeas, tomatoes, cucumber, and mixed greens.
2. Add a scoop of tzatziki or hummus and sprinkle with feta or olives.

Hearty and nutritious vegetarian dinner recipes with plenty of protein, complex carbs, and essential nutrients to support recovery and fuel your training.

1. Lentil and Vegetable Shepherd’s Pie

Ingredients:

1 cup green or brown lentils, cooked

1 cup mixed vegetables (carrots, peas, corn)

1/4 onion, diced

2 cloves garlic, minced

2 cups mashed potatoes (sweet potatoes work well too)

Salt, pepper, and a pinch of thyme or rosemary

Instructions:

1. In a skillet, sauté onion and garlic until soft.
2. Add cooked lentils and mixed vegetables, and season with salt, pepper, and thyme.
3. Transfer the mixture to a baking dish, spread mashed potatoes on top, and smooth with a spatula.
4. Bake at 375°F for 25 minutes until the top is slightly golden.

2. Chickpea and Spinach Curry

Ingredients:

1 can chickpeas, drained and rinsed

2 cups fresh spinach

1/2 onion, diced

2 cloves garlic, minced

1 tsp grated ginger

1 cup coconut milk

1 tbsp curry powder

Salt and pepper to taste

Cooked brown rice or naan for serving

Instructions:

1. In a pan, sauté onion, garlic, and ginger until fragrant.
2. Add chickpeas, curry powder, and coconut milk. Stir and simmer for 10 minutes.
3. Add spinach and cook until wilted. Season with salt and pepper.
4. Serve over brown rice or with naan.

3. Butternut Squash and Kale Pasta

Ingredients:

8 oz whole-grain pasta

1 cup cubed butternut squash

1 cup kale, chopped

1/4 cup walnuts, toasted and chopped

1 clove garlic, minced

Olive oil, salt, and pepper

Instructions:

1. Cook pasta according to package instructions.
2. In a skillet, sauté butternut squash in olive oil until tender. Add garlic and cook until fragrant.
3. Add kale and cook until wilted, then toss in cooked pasta and season with salt and pepper.
4. Top with toasted walnuts for a delicious crunch.

Each of these smoothies includes a balance of protein, carbs, and healthy fats to replenish energy, aid in muscle repair, and keep you feeling satisfied.

1. Berry Banana Protein Boost

Ingredients:

1 banana (fresh or frozen)

1/2 cup mixed berries (blueberries, raspberries, strawberries)

1 scoop plant-based or whey protein powder (vanilla flavor works well)

1/2 cup almond milk or other milk of choice

1/4 cup Greek yogurt or coconut yogurt (optional for added creaminess and protein)

1 tbsp chia seeds or flaxseeds

Instructions:

1. Add all ingredients to a blender.
2. Blend until smooth and creamy. Enjoy right after your workout!

Benefits: Berries provide antioxidants, banana offers natural carbs for energy replenishment, and protein powder supports muscle repair.

2. Green Protein Power

Ingredients:

1 cup spinach or kale

1 frozen banana

1/2 avocado

1 scoop vanilla or unflavored protein powder

1/2 cup coconut water or almond milk

1 tbsp almond butter or peanut butter

1/2 tbsp spirulina powder (optional, for an extra nutrient boost)

Instructions:

1. Blend all ingredients until smooth and green!
2. Drink up to refuel your muscles.

Benefits: Packed with leafy greens for iron and folate, avocado for healthy fats, and spirulina for antioxidants.

3. Chocolate Peanut Butter Recovery

Ingredients:

1 scoop chocolate protein powder

1 banana (fresh or frozen)

1 tbsp peanut butter

1/2 cup almond milk or other milk of choice

1 tbsp cacao powder (optional, for extra chocolate flavor)

1/2 tbsp chia seeds

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Enjoy this rich and creamy recovery smoothie!

Benefits: The chocolate-peanut butter combo is rich in protein and healthy fats, making it ideal for muscle repair and refueling.

4. Mango Coconut Protein Smoothie

Ingredients:

1/2 cup frozen mango chunks

1/2 frozen banana

1 scoop vanilla protein powder

1/2 cup coconut milk or coconut water

1 tbsp hemp seeds or chia seeds

A handful of spinach (optional for extra greens)

Instructions:

1. Blend all ingredients until smooth and creamy.
2. Savor this tropical smoothie post-run!

Benefits: Mango and coconut provide natural sugars and hydration, while hemp seeds add protein and omega-3s.

5. Berry Beet Recovery Smoothie

Ingredients:

1/2 cup frozen mixed berries

1/2 cup cooked beets (pre-cooked, fresh, or frozen)

1 scoop vanilla protein powder

1/2 cup almond or oat milk

1/2 tbsp chia seeds

1/2 tsp grated ginger (optional, for anti-inflammatory benefits)

Instructions:

1. Add all ingredients to a blender and blend until smooth.
2. Drink it down for a vibrant, nutrient-packed recovery!

Benefits: Beets are high in nitrates, which can enhance oxygen delivery to muscles, while ginger helps reduce inflammation.

Easy, nutritious snack ideas that are perfect for vegetarian runners, providing a balance of carbs, protein, and healthy fats to keep energy levels steady throughout the day.

1. Energy Bites with Oats and Nut Butter

Ingredients:

1 cup rolled oats

1/2 cup nut butter (almond, peanut, or cashew)

1/4 cup honey or maple syrup

1/4 cup chia seeds or flaxseeds

1/4 cup chocolate chips or dried fruit (optional)

Instructions:

1. Mix all ingredients in a large bowl until well combined.
2. Roll into bite-sized balls and refrigerate for at least 30 minutes.
3. Store in the fridge for a quick, grab-and-go snack.

Benefits: These bites provide quick energy from oats and healthy fats from nut butter, ideal for fueling up before or after a run.

2. Greek Yogurt with Fresh Berries and Granola

Ingredients:

1 cup Greek yogurt (plain or vanilla)

1/2 cup fresh berries (blueberries, raspberries, or strawberries)

2 tbsp granola

1 tsp honey (optional)

Instructions:

1. Layer Greek yogurt in a bowl and top with fresh berries and granola.
2. Drizzle with honey if you’d like a touch of sweetness.

Benefits: Greek yogurt offers protein for muscle recovery, while berries provide antioxidants, and granola adds a satisfying crunch.

3. Roasted Chickpeas

Ingredients:

1 can chickpeas, drained and rinsed

1 tbsp olive oil

1/2 tsp salt

1/2 tsp smoked paprika or cumin (optional for flavor)

Instructions:

1. Preheat oven to 400°F.
2. Toss chickpeas with olive oil, salt, and any desired spices.
3. Spread on a baking sheet and roast for 20-30 minutes, until crispy.

Benefits: Roasted chickpeas are a high-protein, crunchy snack that’s easy to take on the go and perfect for post-run snacking.

4. Avocado Toast with Hemp Seeds

Ingredients:

1 slice whole-grain or sprouted bread

1/2 avocado, mashed

1 tbsp hemp seeds

Salt, pepper, and a dash of red pepper flakes (optional)

Instructions:

1. Toast the bread and spread mashed avocado on top.
2. Sprinkle with hemp seeds, salt, and pepper.

Benefits: Avocado provides healthy fats and potassium, while hemp seeds offer a protein boost, making this a balanced, filling snack.

Pace Calculator | Sendō

Pace Calculator: Enter the race distance and your desired finish time; it’ll tell you what pace you should maintain on average. Race Time Estimate: How long each race distance should take to complete based on your average pace.

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