The Vegetarian Athlete Meal Plan

is a healthy meal plan designed for athletes who are vegetarian, vegan or just want to eat more plants! 

These meal plans will help you nourish your body, so that you can perform at your best--no matter the sport!

Receive a new plan every single week with well-balanced meals and nutrition tips, created by a Registered Dietitian and marathon runner!

Have you ever thought to yourself...

  • I don’t know if I’m fueling my body properly for my sport
  • I want more creative meal ideas
  • I don't know if I'm getting enough protein on my vegetarian or vegan diet
  • I spend so much time training , so I don't want to spend as much time in the kitchen
  • I wish I knew how to prepare healthy yummy food in a short period of time
  • I wish that my stress surrounding how to fuel myself for my practices and games would diminish
  • I don’t know what ratio of carbs, protein and fat to eat at each meal
  • I’m not sure when to eat before or after a workout
  • The food I ate before my last workout really upset my stomach
  • I’m tired during my workouts, and I think it’s because I’m not eating enough
  • I want to eat more plants!

You are not alone. I hear these concerns all the time! And I have a solution...

First, let me tell you a personal story...

I remember the exact moment I first understood the term "hitting the wall". I was training for my first ever race--a half marathon-- and I was doing my first long run.

For the life of me, I could not figure out why I felt so terrible. It was only a few more miles than I had done a day earlier, so why was every step double the effort?

Later I figured out that I wasn't properly fueled.

At the time, I didn’t know enough about sports nutrition to realize that I needed to plan out my meals to make sure I was eating enough before and after my exercise for fuel and recovery. 

Once I started following a meal plan that incorporated well-balanced meals and recovery nutrition, I felt so much better!

Since then, I've become a Sports Dietitian, and I've spoken to many many everyday athletes who struggle with the same thing. I hear the same concerns repeatedly.

That’s why I took my knowledge of sports nutrition and combined it with my love of recipe development and cooking to create weekly meals plans for athletes who want to eat more plants! 

I’ve been incredibly fortunate to help hundreds of athletes do the same.

Wouldn’t it be great if you felt this way?



(Vegetarian Athlete Meal Plans)

The Vegetarian Athlete Meal Plans includes weekly meal plans with at least 6 vegetarian or vegan meals each week.

Plus, each meal plan includes a grocery list and nutrition analysis for every recipe!

You'll love...

The info on meal timing

Each recipe walks you through the important nutrients and when to eat the meal to maximize performance.

The prep & storage tips

If you like to prep all your meals at once (I do!), these tips tell you how to do that and what to do when it’s time to eat. 

The sense of community

Join the private Facebook group to interact with other plant-based athletes and join in on my weekly chats!

Take a look inside the meal plans...

Sign up for VAMP now!

(cancel anytime)
(3 months free)


We've got A's for your Q's

How do I get the meal plans?

Once you create a log-in, you will have access to the month of meal plans on

Who is the program for?

Anyone! The meal plans are tailored to vegetarian and vegan athletes, but anyone who is active and wants to eat more of a plant-based diet can follow these recipes.

Will I lose weight by following these meal plans?

No, the goal is not to lose weight using these meal plans. If you replace a highly processed diet with these whole food plant-based recipes, there is a possibility that you may lose weight. That said, these meals plans are meant to help you maximize your athletic potential, not lose weight.

Do I have to buy expensive or hard to find ingredients?

No! I never use anything that you can’t find at your local supermarket or Trader Joe’s.

Do I have to batch cook my meals?

Absolutely not. If you want to cook all the meals on one day, it will probably take 2-3 hours. I tend to cook this way because it saves time during the week, but you can certainly cook everyday.  

Can I chat with Natalie?

Yup, I’m active in the Facebook group and answer questions.  

I already spend money on groceries. Why should I spend more on meal plans?

Paying for meal plans will motivate you to follow them! You will get unique recipes each week and be more inclined to cook than if you had to find the recipe on your own. Plus, you’ll probably spend less money on food than if you were to buy take-out!

Do I need to know how to cook?

You should know how to follow a recipe. Most of the recipes are simple and can be made in 30-minutes or less.  

How many servings are in each meal?

Each meal is usually 2-4 servings.  

I didn't see my question!

Sorry about that! Email me at and ask away!

Who created these meal plans?

Hey, that’s me! I’m Natalie Rizzo, an NYC-based Registered Dietitian, creator of Nutrition à la Natalie and marathon runner. I write for and act as the expert in several national publications, like Runner’s World, Prevention and NBC News.  

My goal is to simplify complicated nutrition information so that you can achieve all of your fitness and nutrition goals. I want to teach you how to use nutrition and fitness to reach your peak athletic potential.

Before I was a Registered Dietitian, I worked in Advertising and was your standard gym goer. I recognized the importance of exercising, but I never really paid much attention to sports nutrition. Little did I know, I was sabotaging my own fitness routine because I didn’t have enough fuel to even get through my workouts.

Throughout my studies, I learned that no athlete can “go the distance” without knowing how to fuel, refuel and properly hydrate. Now my goal is to help you navigate this complicated landscape of “food as fuel”. 

Sign up for VAMP now!