4 High-Protein Vegetarian Recipes for Building Muscle and Losing Fat

 

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1.      Quinoa Vegan Nachos

 

These vegan nachos were engineered for vegetarian bodybuilders who need complete proteins.

 

Our tribe needs complete proteins, that’s why I put quinoa in these vegan nachos. It also adds a nice texture and heartiness to the meal.

 

And for the magic ingredient, I used turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and good for muscle soreness. According to a 2013 medical study published in the “Journal of Pain Research,” 400 milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.

 

Note: Turmeric is better absorbed in our bodies with the help of black pepper.

 

Vegan Nachos That Serves Six

 

Quinoa mixture:

 

·         2 cups cooked quinoa

·         2 cups cooked black beans, drained and rinsed

·         2 tbsp coconut oil

·         3 garlic cloves, minced

·         1 tbsp dry thyme

·         ¼ tsp smoked paprika

·         1 tbsp chili powder

·         1 tbsp turmeric

·         1 tbsp cumin

·         2 tbsp vegan Worcestershire

·         2 tbsp soy sauce

·         1 pinch sea salt

·         1 tbsp black pepper (add to taste)

·         2 jalapeño peppers, seeded and sliced

 

Cheese sauce:

 

·         2 tbsp vegan margarine

·         2 cups almond milk

·         2 tbsp flour

·         2 cups shredded vegan cheddar cheese

·         1/2 cup nutritional yeast

 

Nachos dish:

 

·         1 bag organic tortilla chips of choice

·         Quinoa mixture (see above)

·         Cheese sauce (see above)

·         Guacamole (highly recommended)

·         Black olives (optional)

·         Fresh salsa (optional)

 

2.      Rice Pudding Re-Engineered for Post-Workout (or Breakfast)

 

Rice pudding with cooked rice that’s loaded with nutrients.

 

Although this vegan rice pudding tastes as good as any dessert, it has so many beneficial foods and spices, you can eat it for breakfast or even as a post-workout snack.

 

What makes this recipe so healthy?

 

First, I made some healthy substitutes:

 

Brown rice instead of white.

Coconut milk instead of dairy.

Healthy fats instead of butter.

For extra protein, swap the rice with quinoa

.

Second, I added some superfoods:

 

Cinnamon*

Chia seeds*

 

*Cinnamon is loaded with powerful antioxidants, such as polyphenols. It also is well-known for its anti-inflammatory and blood sugar-lowering effects.

 

*The chia seed is nutrient-dense, and packs a punch of energy-boosting power. They are rich in fiber, omega-3 fats, protein, vitamins, and minerals.

 

Recipe for Rice Pudding

 

Ingredients

 

·         1 cup cooked short grain brown rice

·         3 cups vanilla coconut milk

·         2 cinnamon sticks or 1/2 tsp cinnamon

·         1/4 cup chia seeds

·         1 tsp coconut butter (optional)

·         2-3 tbsp coconut palm sugar

 

Instructions

 

1.      Add all ingredients to a medium-size glass jar with lid.

2.      Shake to disperse ingredients.

3.      Place in refrigerator for 90 minutes or overnight to allow ingredients to settle into a pudding consistency.

4.      Shake a few times in the first 15 minutes to be sure chia seeds evenly disperse without clumps. Remove cinnamon sticks prior to serving.

Protein Supercharge

 

If you need more power and protein to start your day or replenish yourself after a workout, I recommend having a protein shake made with banana to complement this power-snack.

 

3.      Lentil and Sweet Potato Shepherd’s Pie

 

Vegan shepherd’s pie is some serious comfort food.

 

I had never heard of this hearty dish growing up, so when I discovered it later in life as an adult, I instantly appreciated its wholesome veggies and creamy mashed potato layering.

 

As you may know, traditional shepherd’s pie contains ground beef, so I had to swap that out for a protein-packed alternative to accommodate our vegetarian bodybuilding tribe.

 

Lentils are a plant-based protein powerhouse, and pack a nice nutritional punch.

 

They are affordable, easy to cook, and high in protein, iron, and fiber. They will also cook up nicely while your potatoes are boiling, making the whole process seamless. This well-rounded dish definitely makes for a great post-workout meal to help replenish and recover.

 

This recipe serves 8, and takes a little over an hour from start to finish.

 

Carbs: 50 | Fat: 16 | Protein: 12.5 | Calories: 385

 

Ingredients

 

Filling

 

·         2 sticks of celery

·         Coconut oil (to use in pans)

·         1 cup cremini or baby bella mushrooms

·         2 carrots

·         100 ml organic vegetable stock

·         2 tbsp balsamic vinegar

·         1 cup lentils

·         1 cup chickpeas

·         2 tsp fresh thyme

 

Mashed Potatoes

 

·         2 large potatoes

·         3 large sweet potatoes

·         Flaky sea salt

·         Freshly ground black pepper

·         40 g vegan butter

 

Directions

 

1.      Peel and chop the potatoes into small squares. Put them into a large pan of water (add salt) over a medium heat. Bring to a boil, then simmer for 12-15 minutes until tender, then add the sweet potatoes after 5 minutes. Drain and leave them to steam dry. Return to the pan with the vegan butter and a pinch of salt and pepper. Mash until smooth, then set aside.

 

2.      Cut the carrots, and finely slice the celery, then put it all in a medium pan over a medium heat. Add the thyme leaves and cook for 10 minutes.

 

3.      Chop the mushrooms, and add to the pan along with the vinegar. Cook for 10 minutes; turn up the heat so it can boil a little. Stir in the stock, lentils, and chickpeas (include the juice), and cook for another 5-10 minutes to thicken. Season to taste, then transfer to a large baking dish.

 

4.      Spread the mashed potatoes over the top. Put it in the hot oven (350 degrees) for 10 minutes, then place under the grill for another 2 minutes to golden the top. Serve with your favorite organic greens.

 

 

4.      Veggie Chile Recipe That Helps Muscle Soreness

 

This easy chili recipe was engineered for vegetarian athletes who need complete proteins.

 

As you know, our tribe has special needs. That’s why I put quinoa in this easy-to-make vegetarian chili (it’s a complete protein).

 

So why not use brown rice instead?

 

Quinoa, being a seed rather than a whole grain, has all essential amino acids in it, whereas brown rice doesn’t, not being a complete protein.

 

Also, quinoa is slightly higher in fat than brown rice, and has more protein and dietary fiber per serving.

 

I also included lentils, which is another great source of protein for vegetarians and vegans.

 

Finally, I used organic turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and good for muscle soreness.

 

According to a 2013 medical study published in the “Journal of Pain Research,” 400 milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.

 

Note: Turmeric is fat soluble and better absorbed in our bodies with the help of black pepper.

 

Carbs: 56 | Fat: 7 | Protein: 20 | Calories: 344

How Spicy: Medium-Hot
Yields: 6
Prep Time: 15 min
Cook Time: 30 min

 

 

Ingredients

 

·         2 tbsp organic coconut oil

·         2 cups chopped red bell peppers

·         2 tbsp organic garlic, minced

·         1 medium zucchini, stemmed and diced

·         5 large Portobello mushrooms, stemmed, wiped clean, and cubed

·         2 tbsp chili powder

·         1 jalapeño pepper, seeded and minced

·         4 large tomatoes, peeled, seeded and chopped

·         4 cups cooked black beans, rinsed and drained

·         1 (15-ounce) can tomato sauce

·         1/4 cup chopped fresh cilantro leaves

·         2 cups quinoa (rinsed)

·         1 cup lentils

·         1 tbsp ground cumin

·         1 tsp cayenne (use as needed, start with 1 tsp)

·         1 tbsp organic turmeric root powder

·         1 tbsp black pepper (add to taste)

·         1 tsp sea salt (use as needed, start with 1 tsp)

 

Cooking Directions

 

1.      Bring the quinoa and 4 cups of water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 18 minutes.

2.      In a large pan, heat the oil over medium-high heat. Add the jalapeño peppers, bell peppers, serrano peppers, and garlic. Cook, stirring until soft, for 3 minutes.

3.      Add the zucchini and mushrooms, and stir until soft and the vegetables give off their liquid and start to brown for about 6 minutes.

4.      Add the chili powder, turmeric, black pepper, cumin, sea salt and cayenne, and stir for 1 minute.

5.      Add the tomatoes and stir. Add the beans, lentils, tomato sauce, and 2 cups of water. Stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally for about 18-20 minutes.

6.      Once the red and green peppers are tender, stir in the quinoa. Return to a simmer, and cook 5 minutes to reheat. Remove from the heat, and stir in the cilantro.

7.      Drizzle some avocado oil, or add some slices of avocado on top for garnish. Not only does it dress up your meal, but it also provides “good” fat that helps lower bad cholesterol.

 

What others are saying:

 

“Hello Chris, I made this chili and was pleasantly surprise how good it tasted! Very filling without the use of meat. I love it and I would like to become a vegetarian. I love how clean eating makes me feel! I can do without the meat no problem as long as I can get my protein elsewhere! Thank you for sharing!!! I look forward to more recipes!”

 

“Chris, I LOVED this veggie chili!!! I made it for super bowl Sunday and everyone seemed to love it, vegetarian or not! I loved the addition of the quinoa.”

 

“I started from scratch, so it took me longer than the 15 min prep time. I cooked the beans from dried beans in some veggie broth…I also added some onion to the recipe because I love onion and can’t imagine cooking anything without it. I used red inca and used two zucchinis instead of the one. I am so excited about this recipe and will be looking for more yummy recipes from you.”

 

For more high-protein vegetarian recipes, watch this video - HIGH PROTEIN VEGAN MEAL PREP

 

Author Bio:

 

Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.

 

V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.

 

A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.

 

The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants. 

 

Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”

 

To find out more, visit the website at V3 Bodybuilding – High-Protein Vegetarian Recipes