Planted Performance

Transform your health and improve your endurance as a plant-based athlete with recipes and advice from marathon runner and nutritionist Natalie Rizzo, MS, RD.

Planted Performance lays the sports nutrition groundwork of plant-based nutrition for everyday endurance athletes looking to fuel their activity and aid recovery. Meal plans to cover every day in a training plan (including rest and recovery days), 68 simple and tasty recipes, and meal prep tips ensure plant-based athletes have the energy they need to bring them past the finish line.

Nutrition for everyday athletes is more than just the overall consumption of the right nutrients—it’s about when and how to get what’s needed to fuel their bodies—and the growing number of plant-based athletes need answers and advice about the proper amount of nutrients. Am I getting enough protein? How much iron and B12 are in meatless foods? Here to guide is Natalie Rizzo, a New York City-based media dietitian and owner of Greenletes, a compilation of vegetarian and vegan recipes and practical sports nutrition articles, to all this and more.

Planted Performance is a cookbook not just for vegetarian or vegan athletes, but also for meat eaters looking to integrate more plant-based dishes in their diets. Packed with nutritional guidance, you’ll quickly become a stronger, better athlete before, during, and after race day.

68 WELL-BALANCED RECIPES: With nutrient-rich recipes, there’s no need to count calories or track macros.

SCIENCE-BASED SPORTS NUTRITION: Learn how to stay properly nourished while on a vegan or vegetarian diet to ensure you’re getting the right protein, iron, calcium, and Vitamin D.

VEGAN SUBSTITUTES: All the recipes are vegetarian, and whenever an animal-derived product is an ingredient, a vegan substitute is provided.

MEAL PREP TIPS: Learn the benefits of meal prepping and become a pro with the simple tips provided, such as focusing your meal around a protein source.

4 MEAL PLANS: Each meal plan includes 6 recipes and caters to different types of workouts: training day, rest day, intense day, and strength-training day.