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What is VMeals?

Where does VMeals deliver?

How is the food delivered?

How do I join a programme? 

Can I change the delivery address?

Do I have to be present to receive the deliveries?

What if I live in a building with security?

Are the meals delivered daily?

Is the nutrition consultation chargeable? 

What is the best diet plan for muscle gain?

Do you accommodate food intolerances and allergies?

Where can I find the nutritional information for my meals?

Are the containers microwavable?

How long should I heat the meals?

What is the price?

What are the available payment methods?

What is the cancellation & refund policy?

What if I want to pause my plan?

What if I want to change my plan?

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Your fitness journey begins by choosing the best meal plan from our multiple choices. Each diet plan has different features and offers various benefits.

Choose your plan

You can customize your meals based on the diet type, portion size, calories, allergies, etc. We can further personalize it to make it the best for your body and taste buds.

Customise your plan

Enter your details and preferences, including delivery address, number of meals, plan duration, and any specific requirements. We deliver in Dubai, Abu Dhabi, Sharjah, and everywhere in UAE.

Enter your information

Have a quick glance and check if all the entered information is correct. Finally, checkout to enjoy the goodness of freshly cooked healthy food.

Place your order

Your healthy meal is delivered right to your doorstep in eco-friendly and microwavable packaging. Just heat and savor the goodness of healthy treats.

Enjoy your meals

Start your fitness journey with us!

VMeals is a healthy meal plan company based in Dubai. We believe that the foundation of a happy life lies in how healthy and good we feel about ourselves. We are a company devoted to changing lives by raising awareness and providing solutions for a healthy lifestyle.

We deliver across all emirates of the United Arab Emirates.

The food is delivered in refrigerated vans to the delivery location you have provided.

You can drop an enquiry to us or use the live chat to provide us the necessary information to contact you and start the plan.

Yes, of course, you just need us to inform 2 days prior.

No, you do not need to be present to receive the deliveries unless it is hindering the delivery process.

You need to contact the building management to authorize our drivers to deliver the meals to you without any inconvenience.

Yes, we deliver on daily basis to ensure a fresh experience!

We provide Free Nutrition and Diet Consultation. 
You can talk to our certified nutritionist, and discuss your goals, and a personalized diet plan for you.

The muscle gain diet plan is centered around building muscle mass through weightlifting and nutrition.  If you want to maximize your results from the gym, then you must give equal importance to your diet and workout. While the right food aids you in bulking up, the wrong foods can be detrimental to your goals. 
The muscle gain diet plan depends on what phase of training you are, bulking or cutting.
Bulking: Muscle building phase, also called muscular hypertrophy.
Cutting: Preserving muscle phase while losing body fat.

Here’s the list of food that you must include and exclude if you want to build muscle effectively and see faster results.
Food to include in your diet:
Meat, poultry, fish
Dairy
Grains
Fruits
Starchy Vegetables
Vegetables
Seeds and Nuts
Beans and Legumes
Oils
Food to limit or exclude:
Alcohol
Added Sugars
Deep-fried Food

Yes, you just need to inform us of all the allergies before starting the plan.

The label on the lid of the meal has the nutritional information.

Yes, the containers are microwavable, just remove the lid and you can heat it in your microwave.

Usually, breakfast meals should be heated for 1 minute & 30 seconds and lunch/dinner should be heated for 2 minutes & 30 seconds.

The prices differ for each plan and diet. You can visit the plan/diet’s page to know more about their pricing.

There are 3 payment methods available 

Debit/Credit Card
Bank Transfer
Cash

Cancellation refund is only under extenuating circumstances and upon approval of VMeals Management. A 2-week processing time with a 20% cancellation free will apply on the remaining number of days from the time of approval of the refund.

You just need to inform your account manager at least 2 days prior to the change required.

In case of change; from a higher value plan to a lower value plan, the change will be immediate with no extra fee chargeable. NOTE: VMeals management is not liable to reimburse the monetary difference between the plans.

In case of change; from a lower value plan to a higher value plan, based on the remaining days the difference in the amount must be paid by the client.

It's easy to start your health journey with us. We deliver a variety of healthy meal plans with complete customization options. You can choose a Vegan, Keto, or 

 and further customize that as per your requirements like weight loss, weight gain, wellness and several other options. We also take care of your allergies and intolerances. We aim to cater to everyone who wants to embrace good health with our monthly food delivery in UAE. 

Make a positive change in your life with our healthy diet plans. If you are still deciding which meal plan to choose, you can always talk to our dedicated and highly efficient nutritionists. They help you choose the right diet plan and support you throughout your fitness journey. With us, you reach your fitness goals much faster. Whether you want to lose weight, improve your health, or simply enjoy the convenience of having delicious healthy meals, everything is possible with us. 

Healthy Food Delivery Anywhere in the UAE

We deliver nutrition-packed meal plans in Dubai, 

, Abu Dhabi, and other emirates of the UAE. We cover all in our monthly and weekly meal plans, from breakfast to late dinner and mid-day munchies. Our carefully curated personalized diet plans ensure each serving is nutritionally dense yet well-balanced. The goodness of wholesome nourishing food can now be delivered to your doorstep every day.

A team of nutrition experts at your fingertips!

Experts say Probiotics are living bacteria that affect the health of your gut microbiome. The delicate balance of microorganisms in your gut affects many other biological functions and systems. It affects your immunity to your mental health. Probiotic supplements are available in liquid or tablet form. Probiotics can also be obtained through your diet, as they are found naturally in many fermented foods.

Probiotics are excellent for your gut microbiome. It lines the entire 

 and significantly impacts your health. The gut microbiome is the total number of bacteria, viruses, protozoa, and fungus found in the gastrointestinal tract. Some gut microbiomes can protect you from sickness. At the same time, others can put you at risk for various disorders.  Probiotics are present in a variety of meals and supplements. These are beneficial bacteria. However, if you already have a healthy gut, your body does not require probiotics to function. Nonetheless, it is not harmful to consume, and you can incorporate them into your diet.

Probiotics aren’t present in all store-bought fermented foods. Check for ones that expressly state they include live cultures. Many yogurts, for instance, are devoid of probiotics and heavy in refined sugar.

Probiotics aren’t always the ones that provide the most significant rewards. In addition, many of them only have one or a few different varieties. As everyone’s gut microbiota is diverse, it’s difficult to say which probiotic is best for them. If you’re taking probiotics now, you might be wondering what happens if you stop taking them. In recent research, probiotics are demonstrated to be safe to use for lengthy periods and safe to stop taking.  Some bacteria are good to humans, and then there are dangerous bacteria. Constant disruption of the gut’s average bacterial balance can result in digestive difficulties, infections, and various complications.

Probiotics can help balance intestinal microbiota, according to some research. You can get probiotics via foods like kefir, sauerkraut, tempeh, and vitamins. If you’re in generally good health, you can expect your gut bacteria levels to recover to where they were before you started taking probiotics. This procedure can take days or weeks to complete. Probiotic bacteria are beneficial to gut health. It is crucial to general health. They may be effective when taking antibiotics for an infection or as a precaution before or after surgery.

However, research on the benefits of probiotic supplementation in otherwise healthy adults is limited. The effects of taking probiotics vary greatly depending on the bacterium type. It also depends on the number of specific bacteria in the supplement and their health.

Other factors affecting the outcome include the supplement’s age (many probiotics lose effectiveness over time).

It also affects how the consumer stores it. It’s a good idea to look at the manufacturing label to see how to store a probiotic product properly. You can make your diet more gut-friendly in the long run. Include fermented foods and high-fiber foods into your diet regularly. Modifying your diet is long-term, unlike the benefits of quitting and continuing supplements.

Some health experts warn that probiotic claims, in general, can be deceptive. It is best to ingest probiotics when the bacteria are alive to receive the advantages. Yet some probiotics in supplements die throughout their shelf life or even en route through the stomach. If you don’t take probiotic pills for a medical reason but want to enhance your health, try to make dietary changes instead. Probiotics intake through food also ensures that you obtain a diverse spectrum of bacteria instead of a few kinds.



If you benefit from using a probiotic supplement, they will undoubtedly disappear once you stop taking it. To quit the probiotics is similarly unremarkable if they have no impact. According to research, this microbiota is vital for digestion and gut health. It also strengthens the immune system effectively.

When you stop taking probiotics, your body does not produce significant amounts of helpful microorganisms. As a result of daily toxin exposures, you may revert to dysbiosis. Your gut health is constantly affected unless you have the perfect diet and no exposure to pollutants.

For the effects of the probiotic pills to last, you must continue to take them. Your gut bacteria will likely return to the way they were before you started taking them in one to three weeks. You may attain longer-lasting results if you feed the good bacteria. Essentially, your microbiota changes when you stop taking probiotics. If you cease to take things into your body that alter the environment in your gut, it will gradually return to its standard form.

What if you suddenly stop taking Probiotics?

Probiotics generate a different equilibrium in your stomach than what you naturally produce. It does not resolve the underlying concerns if you remove probiotics. As a result, while probiotics can help reduce some of the symptoms of gut imbalances, they can’t cure them. Probiotics are not a long-term solution. You can, however, take them with other gut management strategies, such as increasing dietary fiber and reducing alcohol and red meat consumption.

As a result, while probiotics may appear to be a miracle cure, they are not regarded as a long-term therapy. In other words, if you stop taking probiotics, your symptoms can come back. Despite what may appear to be a doom and gloom scenario, quitting probiotics has no adverse consequences. You won’t experience any unpleasant withdrawal symptoms because you’re no longer adding healthy bacteria to your system, so don’t worry. Keep your fiber consumption high and eat a healthy diet, and you shouldn’t have any adverse side effects.

However, there is no proof that probiotic supplements are beneficial to most people. Although the microorganisms from a supplement may settle in your gut, scientists have discovered that the effects fade off within 1-3 weeks of stopping use. The foods you eat are the best providers of probiotics.  You can ensure that the healthy microorganisms in your stomach thrive, including fermented foods and enough plant foods in your daily diet.

As no two people’s gut microbiomes are alike, it’s tough to anticipate how you’ll react to a probiotic. There are advantages, disadvantages, or no changes at all. It all comes down to how you feel if you decide to take probiotics or not. It will help if you continue to take them without concern. However, if you choose the time to reduce or remove your probiotic intake, you have the option. Weaning yourself off of probiotics isn’t a precise science. You’ll probably want to alter it as you go. It’s all good to find the perfect balance that will keep you there in the long term now that you know how amazing you may feel.

What Happens When You Stop Taking Probiotics?

Metabolism is the cornerstone for weight watchers around the world. It is the process by which your body converts food into energy. During the process, calories in the food combine with oxygen to release energy for your body to function. How fast your body burns calories depends on several factors? Some people are naturally gifted with an active metabolism. It also depends on gender, age, and physical activity. Men inherit a speedy metabolism than women, and once a person turns 40 the metabolism tends to slow down steadily. You can not control your gender, age, or genetics, but there are several 

For people trying to lose weight or watching weight, you can try superfoods known for their abilities to boost metabolism. Certain foods contain nutrients that help in increasing the body’s metabolism. Adding these foods to your daily meal plan helps you lose weight and prevent excess weight gain. However, it doesn’t mean you overeat these foods. Too much of anything in your diet do more harm than good. For losing weight, it is important that you add these foods to your weight-loss meal plan in moderation.

There is no magic ingredient or recipe that can ease your weight-loss journey. Healthy eating goes a long way in losing weight permanently. It keeps you full, maintains your sugar level, and supports a healthy metabolism. Here are some of the best healthy metabolism-boosting foods that increase metabolic function.

Food rich in protein can help in increasing your metabolism for a couple of hours. The richest sources of protein are meat, fish, dairy, eggs, nuts, etc. The body needs to use more energy to digest these foods. The phenomenon is called the Thermic Effect of Food (TEF). The number of calories your body needs to absorb, digest, and process the nutrients in your meals is referred to as TEF. Protein-rich food increases the TEF by 15-30%. Fibrous protein has 

 as it keeps you full and prevents overeating.

Catechin is a health-boosting compound that is known for its multiple health benefits. The 4 variations of this compound are present in abundant amounts in green tea. Catechin is natural phenol and antioxidant that prevent oxidative stress, prevents premature aging, helps lose weight, and increases metabolism.

Spices enhance the taste of your meal and raise body temperature, which boosts metabolism. Tuberous spices such as ginger, galangal, and turmeric are known for their weight-loss properties. Some of the studies show the positive effect of these spices in losing weight compared to people who do not consume them.

Legumes and lentils are the main protein sources for vegetarians and vegans. Beans, peas, chickpeas, peanuts are fiber-rich and make your metabolism work harder to digest them. Studies have shown that lentils can make you eat less as they increase the satiety factor. Beans also have resistant starch, which can lead to an increase in fat metabolism. They effectively use the stored fat in the body and maintain blood sugar levels.

Caffeine which is found in abundance in coffee can help you increase your metabolism. When consumed in moderation, coffee can help burn up to 100 calories a day. Many people prefer to have black coffee as a pre-workout meal to boost their workout performance. However, there are not many studies to support this claim. The effect may vary from person to person. That is why it is advised to consume coffee within the limit to extract maximum benefits.



Minerals like iodine and selenium play a very important role in your body. They both are essential minerals that support in proper production of thyroid hormone and the functioning of the thyroid gland. The deficiency of these minerals can slow down the thyroid glands and reduce their efficiency to produce sufficient amounts of hormones. A slowed-down thyroid gland means a slow metabolism. Seaweeds, seafood, and legumes are the highest source of iodine. Brazil nut is known to have an abundant amount of selenium. However, too much selenium can be toxic. So, it is necessary that you eat the nuts in the right amount.

Ghee is a powerhouse of nutrition that provides several health benefits to people of all age groups. Ghee is made of short-chain fatty acids that improve digestion, reduce fat concentration, burn fats cells, which helps in faster weight loss. It is also known to improve metabolism in the body. Vitamin D present in ghee helps in keeping the thyroid gland in check that is directly responsible for weight loss and metabolism.

Medium-chain triglycerides or MCT oils are a unique type of fat that offers some metabolic benefits. They go directly to the liver and are not stored in the body as fat cells. Coconut oil and palm oil contains 50-60%. Consuming MCT oil can increase metabolic rate. It can be added to soups and as tampering with your curries. Traditionally these oils were used in south Asian and 

. It is not advisable to use the oils for frying and high heat cooking as it brings down health benefits. Use the oils sparingly just to add flavor to your food.

Green veggies like kale and spinach are a rich source of iron (non-heme). Leafy green veggies can boost metabolism if paired with vitamin C-rich food such as citrus fruits, which can aid in better absorption of iron. Green veggies also contain a good amount of magnesium, which is an essential mineral that supports metabolic functions.

The most economical and easy way to boost metabolism is to 

. The experts suggest drinking water as cold as one can handle. The science behind it is simple. The human digestive system burns some extra calories to maintain body temperature. Though it’s a minuscule amount, regular intake of cold water at calculated intervals can increase metabolic activity.

Foods mentioned in the list can help you achieve a healthy weight and boost your metabolism. It is advisable to add these foods as a part of your balanced diet. To achieve optimum results from these foods, you need to get adequate sleep, exercise regularly, and keep yourself hydrated.

Even though the listed foods are known to increase your metabolic rate, they do not guarantee immediate weight loss. These foods must be considered just a complement to your diet. Moderation is the key here, and you need to be clear that only calorie restricted-diet can promote weight loss.

10 Foods to Speed Up Your Metabolism

Protein is undoubtedly the most popular macro-nutrients of recent times. You can see all nutritionists, health bloggers, celebrities, etc., continuously talking about
the 

 and how it can help transform your health. However, excess of anything can cause mayhem in your system. Too much protein can lead to multiple health issues. So, how can we know how much protein is too much?

Everything you put in your mouth must nourish your body. Whether it is carbohydrates, fats, or proteins, all are essential to provide wholesome nourishment. They not only provide the body with energy but help prevent diseases and aid the body to function properly. Each macronutrient must be consumed based on the requirement of your body or fitness goals. Before we go into detail about how much protein is required by an individual, let’s understand the primary functions of the protein.

Proteins are large,
complex molecules and are considered the main building block of your body. They
play many critical roles in cells required to build, function, and regulate
tissues and organs. Protein helps build muscles, organs, tendons, skin,
hormones, neurotransmitters, and enzymes.

Proteins are made up
of smaller molecules called amino acids, attached like beads on a string. They
form a long chain, and 20 different amino acids combine to form a protein. The
long protein chains fold together to form complex shapes and eventually become
various components in the body. Different types of components formed from
protein perform various functions, such as:

·        
Antibody: Antibodies bind to viruses, bacteria, and foreign particles to
protect the body.

·        
Enzyme: Enzymes carry out multiple chemical reactions in your body.
These reactions are necessary for metabolism.

·        
Messenger: Messenger proteins like hormones transmit signals between cells,
tissues, and organs.

·        
Structural component: They provide stiffness and rigidity to cells. Different
structural proteins serve different functions in the body. Keratin forms hairs
and nails. Elastin allows the muscles elasticity, and collagen builds bones,
tendons, ligaments, and skin.

·        
Transport/storage: The proteins in the cells bind to atoms and molecules and take
them throughout the body.

There is no ounce of
doubt about how vital protein is for our body. It is essential you eat an
adequate amount of protein every day. However, the opinion about their source
and how much to eat vary widely. Experts usually recommend 0.8 grams per kg
body weight. However, it’s a generalized recommendation that does not consider
a person’s lifestyle and activity level. Let’s follow the dietary advice for
protein by experts and how you can add them to your daily meal plan are.

People have this
caricature image of bodybuilders gushing down protein shakes like it’s an
indispensable part of their life. Bodybuilders need much more than 0.8 grams
per kg of protein to pack on muscles. Sports nutritionists suggest athletes can
eat around 2 g per kg. Initially, when you start training, you are breaking
down muscle fiber; at that time, you need more protein. After 12 weeks of
training, you can scale back to 1.2 g to 1.6 g per kilo. Diet plans
for athletes are customized according to the level of training
and schedules. Moreover, whatever your diet plans are, they must be supported
with physical exercises. This action stimulates the better absorption of
nutrients and reaches your ultimate fitness goals.

A weight-loss diet must include a good mix of
macro and micro-nutrients. Most nutritionists suggest that for a healthy weight
loss, a person must consume 1200-1600 kcal a day. The approximate suggestion
for macros is a protein (25% -15%), carbs (32% – 65%), and fat (40% – 20%) in
your weight loss meal plan. Protein-based weight loss
diet plan can help you feel full and improves the secretion of satiety
hormones. Since there are so many weight-loss diets, it is advisable to
customize your weight loss plan from an expert. Every individual’s weight loss
journey is not the same, so how can a standard meal recommendation work for
them. Talk to our nutritionist; they can help
you curate a bespoke meal plan that nourishes you and supports you in your
weight loss journey.

When you are growing a tiny little miracle in your body, you must ensure you are providing adequate nourishment to yourself and the growing fetus. A 

 is crucial for the baby’s healthy development. During pregnancy, you can consume a minimum of 60 gm of protein in a day, which can be 20-25% of your overall calorie intake. Inadequate protein consumption during pregnancy can put your child at risk of developing diabetes, obesity, and high blood pressure in later stages of life.

Breastfeeding nutrition is often consuming. Most mothers crave to get back into shape after their pregnancies. However, if you are breastfeeding, you are recommended to take it slow. Mother’s milk is the main source of nutrition for babies under 6 months of age, which is critical for the proper physical and mental development of the child. To fuel your milk production, nutritionists recommend having a protein-rich diet. Total consumption can be anywhere between 54 gm to 60 gm daily.

Vegans are redefining the way people think about protein. Contrary to popular belief, it is straightforward for a vegan diet to meet recommendations for protein. According to a vegan nutritionist, adult male vegans must consume 60-63 gm of protein per day and 52 grams for a female adult. However, depending on your health goals, the recommendation might change. Many athletes are opting for a vegan diet because of the multiple 

. Take recommendations from a certified nutritionist in Dubai as they can guide you in the right direction, or get a customized 

Vegetarian diet plans are more flexible than vegan and allow some animal-based protein in your diet. Dairy products and eggs are part of a vegetarian diet and are a rich source of protein. The recommendation for protein is the same for vegetarians as for anyone else. However, the protein source for vegetarians is different. Some of the rich plant-based protein sources are tofu, soybean, edamame, spinach, hemp seeds, almonds, etc.

If your kidneys are not functioning properly, urea can build up in the bloodstream. This can lead to several health issues and electrolyte imbalance. Doctors recommend a low-protein diet to prevent your kidney from overworking. People suffering from chronic kidney disease (CKD) or acute kidney problems must restrict their protein intake. It should not be more than 0.8 gm per kilo or your body weight.

The poster boy of the nutrition world (Protein) can create havoc in your body. Consuming a high amount of protein can cause unwanted pressure on your kidney. Some of the main problems caused by a high-protein are:

Protein helps maintain body tissues, muscles, organs, nervous system, skin, hair, and nails. It also transports important elements like fats, oxygen, vitamins, and minerals to different organs. There is no doubt protein is essential for good health. However, do not expect it to be a panacea. Consuming too much protein can lead to multiple ailments and put pressure on the body to digest fibrous protein-based food. Make sure that you get a diet plan from a certified nutritionist.

Moreover, you can also leave the worry of calories and macro calculation to us and get the pre-cooked healthy meal delivered to you. Apart from Dubai, we have services in 

, and we are expanding fast in the other emirates of the UAE. You can get carefully portioned 4 meals a day and one drink with us. We also deliver at both home and office. Simply heat and enjoy tasty meals. Keep your protein and other nutrients in check with us.

How Much Protein Do I Need?

The idea of a meatless diet can be unimaginable for many athletes. As far as our collective memory goes, meat has been an indispensable part of a sports persons’ diet. The highly strenuous training and strength need to be supported by a high-calorie diet of 6000 calories and 200 gm of protein daily. Many experts doubt if getting this many calories and protein from a vegetarian diet plan is possible. Some coaches and professionals are skeptical about plant-based diets. They believe that meat-less diets cannot provide the necessary nutrients required for optimal training and performance. However, many athletes claim their performance has increased exponentially after switching to plant-based diets.

Until recently, plant-based diet and athletic performance were not the terms you may hear or read in one sentence. However, since the release of the docu-film “The Game Changer” on Netflix, the debate between 

 for athletes is gaining momentum. The film showed innumerable examples and studies that back the 

 plan. We have tried to give you a non-biased opinion about the vegetarian meal plan for athletes. Keep scrolling for all the information, benefits, and side effects of a vegetarian diet for athletes.

What is the difference between vegan and vegetarian diets?

Let’s not confuse vegetarian with vegan!

Though vegetarianism is predominantly a plant-based diet, it is more flexible that allows food derived from animals but not meat—for example, dairy, honey, eggs, etc. Vegan, on the other hand, follows a strictly plant-based diet. For some followers, a vegan diet is not just about food but a form of lifestyle. People following veganism do not use products that use animals, even medicines tested on animals.

(strict vegetarian): Excludes all kinds of animal products.

: Avoid animal meat, even eggs, but consume dairy products and honey.

: Includes milk and dairy products but avoid all other animal-based products.

There is no standard approach or diet chart for athletes. It all depends on the sports that they play and their intensity. They require a higher percentage of macro and micro-nutrients to compete at their optimum level to maintain strength and energy. Where macros concentrate on energy, micronutrients like vitamins and minerals help in faster recovery and enhance performance.

According to Dietary Guidelines for Americans, the optimal ratio for athletes is as follows:

 The 3 main macros form the building blocks of the human body. They provide energy and help the body to function properly. 3 macros that you consume in your daily diet are Carbohydrates, Fats, and the most favorite macro of recent times, Protein. Below is the recommended breakup of macros in an athlete’s meal plan.

 According to expert nutritionists, athletes can receive an adequate diet if they eat varied food ingredients to increase the variety of minerals and vitamins intake. Some nutritionists also recommend vitamin supplements. However, the quantity entirely depends on personal needs.

 Hydration also plays a vital role in an athlete’s diet. Proper hydration helps maintain the energy level, keeps you agile, aids in recovery and thermoregulation, and keeps them mentally alert. All of these benefits help improve physical performance and reduce the risk of injuries.

There are no specific dietary guidelines for Arab athletes. Most health institutes in UAE follow Western guidelines. Moreover, if you are an athlete or training to be, it’s recommended to work your plans with a sports nutritionist. Sports nutrition for vegetarian athletes must be created by registered dieticians. They can ensure that you consume enough calories and nutrients to maintain your body weight and optimize performance. You can also devise a separate meal plan strategy for training, event, and recovery period.

From where do vegetarian athletes get their protein?

Protein sources for vegetarians are abundant. Dairy and eggs, along with an exhausting list of plant-based proteins, ensure that you get your protein. It provides the body with necessary amino acids to help build and repair muscles and tissues. According to the International Sports Sciences Association, athletes can safely consume 2 g of protein per kg of their body weight. However, it may vary from 1.2 g to 2.0 g from person to person.

Nutritional Considerations for Vegetarian Athletes

The athletes go through regressive physical activity. It is crucial that they consume all nutrients in appropriate amounts. There is no doubt that nutrition and athletic performances go hand in hand. An athletic meal plan must include protein, omega-3 fatty acids, vitamin D, iron, zinc, calcium, vitamin B12, iodine, and riboflavin in much higher quantities than normal individuals. All these nutrients are found less in plants, and they do not get well absorbed. That is why the athletes may have to eat frequent meals and snacks and limit the intake of high-fibrous food.

The athletes may need to take additional supplements occasionally to support the 

. Your nutrition must meet the correct energy requirements to optimize training routine and performance.

Why are athletes opting for vegetarian diets?

Even after understanding the side effects of completely vegetarian diets, many athletes are electing to follow vegetarian diets. The reasons are many, such as health, environmental, ethical, eco-friendly, philosophical, spiritual, etc. The vegetarian diet provides multiple benefits to sportspersons. Many sports legends are either vegetarians or vegans and have shared several times how it has helped enhance their performance. Some of the prominent names are Martina Navratilova, Lewis Hamilton, Mike Tyson, Virat Kohli, Emil Robert Voigt, and the list goes on.

Some of the outstanding benefits of a vegetarian and plant-based diet are:

Opting for vegetarianism is no longer considered a philosophical choice but a pragmatic one. Both amateur and professional athletes can benefit from a vegetarian diet. The diet not only provides you the flexibility but a more comprehensive range of nutritional benefits compared to a vegan diet. However, it is imperative that you plan your diet under the guidance of an expert dietary coach. Be mindful about your food choice. Having crackers with vegan cheese is not the ideal food for sportspeople. Make sure your daily meal plan must include plenty of whole foods a wide range of fruits and vegetables.

Athletes need to optimize their health and performance, and they can’t leave any stone unturned. Switching to a vegetarian diet can bring a whole lot of change. Thankfully, these changes only come with the most advantages. And there is no confusion that a plant-based diet is the heart of the most healthy and balanced diet. All the successful vegetarian or vegan athletes prove that to be successful in sports, animal products are not necessary.

 that delivers right at your doorstep connect with us. Let our nutritionist design a perfectly customized meal plan for you. Let us work together to optimize your performance and win your next tournament.

Is Vegetarian Diet Better for Athletes?

Nutritious Low Calorie Dinner for Weight Loss

A combination of a good and healthy diet with regular physical activities is known to be the most effective way to lose weight. If you are working hard in the gym but can’t mitigate your obesity, this means it’s time to focus on your food habits too. Losing or maintaining weight is not a very hardcore task through your meals. You just need to lower your carb intake and increase your daily protein consumption. Understanding the relevance of 

 is vital to assist you to achieve this.

It is simple to maintain self-control throughout the day and satisfy yourself with a nutritious plate. However, people frequently make mistakes with their supper time. Either they’ll skip it, or they’ll take a shortcut. But keep in mind that even dinner may be filling, pleasant, and tasty while being low in calories. Some meal menus might assist you in finishing your day under your calorie restrictions.

The wrapped Chicken recipe is one of the simplest recipes to prepare for your dinner. It is entirely protein-based and can be prepared within twenty minutes. To make each piece of chicken more digestible, flatten it with a mallet. Then you must cook it evenly throughout. Next, season the pieces delicately with salt and pepper and wrap them with thinly sliced prosciutto. This item needs only three ingredients but is amazingly filling.

Chicken fried rice is another most satisfying dinner. If you want to avoid rice, you can use cauliflower crumbles instead. You can also use shirataki rice as an alternative to traditional white rice. The rest is just like you prepare fried rice. You may add chicken, freshly cut veggies, and chopped mushrooms to the skillet. Cook the rice until the veggies are tender. You may also add soy sauce to enhance the flavor.

If you seek a lighter dish, this item deserves to be in your regular meal plan. The mini stuffed peppers are superbly tasty and keep you full for longer. They also play the role of excellent appetizers for events. All you need to do is slice the peppers well. Then bake them in the oven for about seven to eight minutes. As the peppers are well baked, add already cooked ground beef, mushrooms, and mozzarella inside each pepper.

If you think losing weight means saying goodbye to pizzas, then you are wrong. You can totally avoid those 

 by preparing healthy pizza at home by assembling your desired ingredients and adding some experimental items to it. Put everything you want to add in it, toss the whole dough into a toaster oven or air fryer. A few healthy and delicious toppings that you can try on your pizza are mozzarella cheese, zucchini, chicken pieces, sweet potatoes, etc.

This preparation is full of proteins, fiber, and healthy carbs. To begin with, you have to cook the spaghetti squash in the oven for about one and a half-hour. Then peel off the skin and bring out the inside flesh. Now add them to the already cooked turkey. Top it with delicious parmesan cheese to make the dish look more appetizing and manage your 

This highly protein-packed green salad is another item to add to your diet plan. The green salad ornamented with grilled chicken is one of the most mouth-watering food items you can have in your dinner. You can make this item more interesting by including some new ideas. Combine avocados, tomatoes, romaine lettuce, corn, and sliced peppers in a bowl. Then mix them with grilled chicken for a delicious treat for your stomach.

For a jaw-dropping feast, you can prepare meatballs paired with zucchini noodles. The item mainly consists of mozzarella cheese, portabella mushrooms, and beef. You have to combine all these ingredients in a bowl and roll as many balls as you like. Then you have to bake the meatballs until it is ready to be served. You can also add some mozzarella cheese on the top. Combine the meatballs with zucchini noodles to enjoy a filling dinner.

For a healthy and filling dinner, the chicken fajita rolls are one of the best choices. They are effortless to prepare. You will need only three ingredients: chicken breasts, fajita seasoning, and medium bell pepper. Prepare your chicken breasts as you like to eat. Then tenderize the chicken breasts and wrap them with a few sliced peppers. To maintain the shape, you can also put toothpicks in them. Finally, add some fajita seasoning on their top. Now cook them in the oven for some time, and your dinner is ready.

These grilled chicken thigh kabobs taste delightful when served fresh and warm from the grill. You can elevate its taste by adding mushrooms, zucchini, and bell peppers. Apart from that, this item will go well by the side of any vegetable. Hence, you can include your favorite veggies in it. You just have to prepare your skewers and put the kabobs on a lined baking sheet or grill. Bake them until they are nicely charred. These types of items, along with sufficient 

, guarantee to diminish your weight rigorously.

High Protein Cheese and Chicken Enchiladas

The protein-rich cheesy enchilada is a favorite dish in every household. It is easy to cook. You need to gather a few ingredients like shredded rotisserie chicken, cream cheese, and salsa. Mix them well in the bowl. Now you have to stuff the mixture into a low-calorie tortilla. You can also sprinkle some cheddar cheese over it to enhance its taste. Place it in the oven and bake the enchiladas till they are ready to serve your taste buds.

The lettuce wrap is an eminent recipe that acts as a substitute for a low-carb treat. This item with avocado, ranch dressing, and crispy turkey bacon are rich in protein. You can also add chicken pieces with each wrap. To add some more taste to it, you can cook the chicken and bacon combined with mushrooms. Now surround this mixture with lettuce wraps. You might add some cheddar cheese and ranch dressing on the top before bringing it to your plate.

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