Here’s a sample weekly healthy diet plan for a vegetarian athlete male, including breakfast, brunch, lunch, tea, supper, and dinner, organized by day:
| Day | Breakfast | Brunch | Lunch | Tea | Supper | Dinner |
|---|---|---|---|---|---|---|
| Monday | Scrambled Tofu with Spinach and Whole Grain Toast | Fruit Smoothie with Almond Milk | Chickpea and Avocado Salad | Carrots and Hummus | Lentil and Vegetable Stir Fry with Brown Rice | Quinoa and Black Bean Stuffed Bell Peppers |
| Tuesday | Overnight Oats with Nuts and Berries | Apple Slices with Almond Butter | Lentil and Vegetable Stew with Whole Grain Bread | Greek Yogurt with Berries | Grilled Tofu and Vegetable Kebabs with Quinoa Salad | Baked Sweet Potato with Chickpeas and Tahini |
| Wednesday | Breakfast Quinoa with Nuts and Fruit | Banana and Peanut Butter Smoothie | Greek Salad with Feta Cheese and Whole Grain Pita Bread | Carrots and Hummus | Lentil and Vegetable Curry with Brown Rice | Chickpea and Vegetable Stir Fry with Brown Rice |
| Thursday | Spinach and Mushroom Omelette with Whole Grain Toast | Fresh Fruit Salad | Black Bean and Sweet Potato Enchiladas | Carrots and Hummus | Grilled Portobello Mushroom Burgers with Sweet Potato Fries | Baked Sweet Potato with Black Beans and Salsa |
| Friday | Greek Yogurt with Granola and Fruit | Tomato and Avocado Toast | Lentil and Vegetable Soup with Whole Grain Bread | Greek Yogurt with Berries | Grilled Tofu and Vegetable Stir Fry with Brown Rice | Vegetable and Tofu Curry with Brown Rice |
| Saturday | Veggie Breakfast Burrito with Whole Wheat Tortilla | Green Smoothie with Kale and Pineapple | Caprese Salad with Whole Grain Bread | Carrots and Hummus | Grilled Tofu and Vegetable Skewers with Quinoa Salad | Eggplant Parmesan with Whole Wheat Spaghetti |
| Sunday | Blueberry Pancakes with Fresh Fruit | Cottage Cheese and Fresh Berries | Grilled Veggie and Hummus Wrap | Carrots and Hummus | Grilled Halloumi and Vegetable Skewers with Quinoa Salad | Lentil Shepherd’s Pie |
Remember that this is just a sample, and it’s important to adjust your diet plan to fit your individual needs and preferences. Consult with a healthcare professional or registered dietitian before starting any new diet or exercise regimen. Additionally, make sure to pay attention to portion sizes and adjust the plan to fit your calorie and macronutrient needs