High Carb Low Fat Vegan Diet For Healing

High carb low fat diet types aren't fussy genetically but are best suited to a high carbohydrate diet to complement their training schedules. Follow the 80:10:10 rule and aim for 80% whole food carbohydrate, 10% fat and 10% protein of your daily calorific intake.

What's your plant-based diet type?

Focus on:

Complex carbs

You need to eat lots of healthy carbohydrates to keep your glycogen stores topped up for your training.

Avoid:

Too much fat

You need some fat to support your nutrition but too much will take up too much of your calories and prevent you performing at your peak.

Diet Breakdown

Vegetables:

Colourful veg

Focus on a variety of colours and leafy greens. Colourful veggies contain lots of different phytonutrients which are especially important for you to manage post-exercise inflammation.

Protein:

Whole grains, beans & lentils

You need good quality protein to help with muscle repair. Small but frequent doses are best. Go for a variety of different beans, pulses and soya. Some whole grains like quinoa and teff are also high in protein.

Fruits:

Everything

You need lots of whole food carbohydrates to support your training. Go for a wide variety of fruits including fruits with a higher sugar content (such as bananas, apples, mangos, grapes) as well as berries and dried fruits.

Fats:

Flax, chia, nuts & seeds

Polyunsaturated fats are especially important for you. Eat a portion of flax or chia seeds every day, in addition to other nuts and seeds – especially hemp, walnuts, almonds, cashews, peanuts and pumpkin seeds.

Go-To Foods

Plant-based milks and yogurts are a good alternative to dairy foods and can be a good source of vitamins and minerals, such as calcium, as they are often fortified. Go for oat or soya milk fortified with calcium and vitamin D if possible.

Some fat in the diet is essential to absorb nutrients. Choose fats from whole foods like flaxseeds, nuts, and avocados as opposed to refined, liquid oils where possible. If using oil, it's best for you to use olive oil for cooking.

Guilty Pleasure:
Dark Chocolate

Chocolate is actually good for you because the phytonutrients have been shown to help manage inflammation from exercise.

Go-To Breakfast:
Overnight oats with vegan yogurt, stewed fruit & chia seeds

Start each day with a wholesome combination of carboydrates, proteins and fats. Overnight oats with vegan yogurt, stewed fruit and chia seeds covers all your bases.

Recipe Examples

Soya yogurt topped with nuts, seeds & berries
Porridge with ground almonds, ground flaxseed, hemp seeds & almond milk
Tofu scramble with spinach, tomatoes, avocado & sourdough toast
Homemade baked beans on sourdough toast
Smoothie with soya milk, almond butter, cocoa powder & berries

Black bean tacos with guacamole and salad
Quinoa, broccoli and sweetcorn salad with avocado dressing
'Buddha bowl' with bean salad, quinoa, avocado and crispy kale
Quinoa & lentil veggie burger

Tofu, red pepper & mushroom fajitas
Roasted red pepper, lentil and squash soup
Homemade sourdough pizza
Vegan lasagne with walnut and lentil 'mince'
5-bean chili & whole grain rice
Roasted Mediterranean veg with baked tofu and pumpkin seed pesto

Fruit & nut mix
Dark chocolate (>70%)
Fresh olives
Celery sticks & hummus
Crispy kale chips & avocado dip

Personalise Your Plant-Based Diet

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High Carb Low Fat Vegan Diet For Healing