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High
Protein Vegetarian Meals Bodybuilding - PROTEIN-PACKED PUMPKIN ALMOND BUTTER
This
protein-packed pumpkin almond butter is the
perfect spread for a hearty sandwich before or after a workout that demands
serious fuel.
And
let’s be real here, it almost feels like cheating, because of the
creamy flavor. In fact, this recipe is: vegan, no bake, sugar-free, gluten-free, low carb,
and low calorie.
Pumpkin
and cinnamon is a sublime combination alone, but the addition
of almonds and maple syrup really set it off!
I
used cinnamon not only for the taste, but because it is loaded with powerful antioxidants and is
well-known for its anti-inflammatory and blood sugar-lowering effects.
Chia
seeds are used because they are nutrient-dense and have energy-boosting power. They are also protein-rich and loaded with fiber and
omega-3 fats.
Makes: 4.5 cups
Serving Size: 2 tbsp*
Protein: 10 grams
Calories: 110
*I tend to use 4 tbsp on my sandwich because I can’t
help myself. I also like a thicker sandwich, and it gives me over 20 grams
of protein depending on the bread I use (quinoa bread has a lot of protein).
Ingredients
·
2 cups raw almond butter
·
2 cups pure pumpkin puree, canned
·
2 tsp pumpkin pie spice
·
2 tsp organic maple syrup
·
1-2 tsp cinnamon (or to your liking)
·
1/4 cup ground chia seeds
Instructions
1.
In a large bowl, stir together all of the ingredients well. Add
vanilla almond milk to adjust the consistency if it’s too thick.
2.
Taste, and add flaky sea salt if desired.
3.
Put the pumpkin almond butter into sealable jars, and
refrigerate.
This creamy pumpkin almond butter tastes so good, you
wouldn’t guess that it’s sugar-free and has half the calories of
other nut butters. To put this in perspective, two tablespoons
of natural peanut butter will have 160-220 calories.
I like to put this protein-packed pumpkin almond butter on
carrots, celery, pancakes, waffles – you name it.
High
Protein Vegetarian Meals Bodybuilding - High-Protein Recipes
Although
it’s customary to include directions with recipes, we wanted to try something bold and offer
recipes so easy and intuitive to make, that the directions* are simply not
necessary. That being said, we are still here to help if you have questions.
*The
more challenging ones provide a link to directions.
All
of these recipes serve 4 people (unless otherwise specified).
VEGETARIAN
Pumpkin
Spice Protein Pancakes
Carbs:
65.5 | Fat: 9.5 | Protein: 17 | Calories: 397
*serving
is 2 pancakes (4 tbsp of batter = 1 pancake)
·
2
cup whole wheat flour
·
6
large organic egg whites
·
½ cup
canned organic pumpkin
·
4
tsp baking soda
·
½ tsp
sea salt
·
1
tsp cinnamon
·
1
tsp pumpkin pie spice
·
2
tbsp brown sugar
·
2
cups almond milk
·
1
tbsp coconut oil
·
2
tsp vanilla
·
coconut
oil for coating the pan
Directions
1.
Mix*
canned organic pumpkin, organic egg whites, coconut oil, and protein powder
together with a spatula.
2.
Stir
in the baking powder and wheat flour.
3.
Slowly
add 1 cup of almond milk.
4.
Continue
to stir as you add in the pumpkin pie spice, sea salt, vanilla.
5.
If
you want to sweeten it up a little, add organic raw sugar, coconut sugar,
Stevia, or honey.
6.
Slowly
add more 1 cup of almond milk. You can add a little more if needed, just be
sure the batter stays thick.
7.
Turn
your stove on medium heat.
8.
Coat
your pan generously with coconut oil using a spatula.
9.
Pour
in the batter and cook for three minutes.
10. Flip your perfect
looking protein pancake, and lower the heat a little. Cook until desired
fluffiness.
*Mix
by hand with a whisk for a slightly lumpy batter or use a blender to for a
smoother consistency.
Quinoa
Egg Salad
Carbs:
25 | Fat: 26.5 | Protein: 27.5 | Calories: 553
- 4 cups cooked quinoa
·
10
hard boiled organic large eggs, cubed or sliced
·
4
tsp minced parsley
·
2
ounce feta cheese
·
4
tbsp pumpkin seeds
·
2 tbsp
organic olive oil
·
3
tsp dijon mustard
·
1
lemon, squeezed
·
1 tbsp
organic honey
·
flaky
sea salt, as needed
Couscous
and Lentil Salad
Carbs:
126 | Fat: 32 | Protein: 38.5 | Calories: 925
·
2
cups pearl couscous
·
2
cups organic green lentils
·
2
cucumbers
·
6
tbsp organic olive oil
·
6
tbsp balsamic vinegar
·
1 tbsp
organic honey
·
6
ounces feta
Quinoa
Apple Salad
Carbs:
22.5 | Fat: 12 | Protein: 10.5 | Calories: 204.5
·
1
cup quinoa, cooked
·
1
cup edamame
·
1
green apple, sliced or cubed
·
½ cucumber,
sliced or cubed
·
¼ cup
chopped cilantro
·
1
lime, squeezed
·
1
tbsp organic olive oil
·
4
tbsp pumpkin seeds
·
½ tsp
each of turmeric and paprika
·
flaky
sea salt and pepper, as needed
Broccoli
Barley Bowl
Carbs:
35 | Fat: 15 | Protein: 17.5 | Calories: 301
·
4
cups organic broccoli, steamed
·
3
cups barley, cooked
·
½ cup
pumpkin seeds
·
1½
cup chickpeas, drained and rinsed
·
1
ounce goat cheese
Buffalo
Lentil Sandwich
Carbs:
15 | Fat: 6 | Protein: 8.5 | Calories: 262
·
2
cups cooked lentils
·
2
large organic eggs, lightly beaten
·
½ cup
ricotta
·
1
clove garlic, minced
·
2
tbsp fresh parsley, chopped
·
fresh
thyme, pinch
·
flaky
sea salt and pepper, as needed
·
2/3
cup breadcrumbs
·
+Buffalo
Sauce
·
½ cup
hot pepper sauce, such as Frank’s RedHot®
·
1
tbsp white vinegar
·
¼ tsp
Worcestershire sauce
·
¼
tsp cayenne pepper
Chipotle
Black Bean, Quinoa, and Egg Skillet
Carbs:
36 | Fat: 19.5 | Protein: 17.5 | Calories: 383.5
·
4
large organic eggs
·
2
cups quinoa, cooked
·
1
cup black beans, drained and rinsed
·
2
ounce goat cheese
·
1½
cups spinach
·
½ cup
cilantro
·
1
coconut oil
·
5 tsp
chipotle powder
·
1
lime, squeezed
·
¼
cup water
·
1
organic avocado, sliced or cubed
·
flaky
sea salt, as needed
Acorn
Squash, Quinoa, and Pomegranate
Carbs:
47 | Fat: 11 | Protein: 11 | Calories: 304.5
·
1
acorn squash, bake at 400 degrees for 25 min
·
2
cups of quinoa, cooked
·
½ cup
pomegranate seeds
·
4
tbsp pumpkin seeds
·
¼ cup
dried cranberries
·
2 tsp
minced fresh parsley
·
4
tsp raw organic spirulina powder
·
1
tbsp coconut oil
·
2
lemons, squeezed
·
½ tsp
each of turmeric, paprika, and garlic powder
·
flaky
sea salt, as needed
VEGAN
Kidney
Bean and Edamame Salad
Carbs:
162.5 | Fat: 4.5 | Protein: 52.5 | Calories: 861
·
4
cups kidney beans
·
1
cup organic edamame
·
3
large cucumbers
·
1
lemon, squeezed
·
1
red pepper, sliced or chopped
·
1
cup pomegranate seeds
·
flaky
sea salt and pepper, as needed
·
dressing
of choice, drizzle (raspberry vinaigrette perhaps)
Tofu
and Spinach Scramble
*Makes only two
servings
Carbs:
27.5 | Fat: 14.5 | Protein: 21 | Calories: 317
·
14-ounce
package firm tofu, drained and cut into cubes
·
1
tbsp coconut oil
·
6
cups fresh spinach, chopped
·
1
cup grape tomatoes, halved
·
1
cup cooked quinoa
·
1
lemon freshly squeezed
·
1/2
cup fresh basil, roughly chopped
·
1
tsp ground turmeric
·
flaky
sea salt and freshly ground black pepper, to taste
·
1/8
tsp ground cayenne pepper, optional
Avocado
Chickpea Salad
Carbs:
50 | Fat: 9.5 | Protein: 11 | Calories: 317
·
4
cups shredded lettuce
·
1
organic avocado, sliced or cubed
·
1
organic tomato, cubed
·
1
cup chickpeas, drained and rinsed
·
1
cup brown rice, cooked
·
2
cups quinoa, cooked
·
3 tbsp
minced cilantro
Butternut
Squash Tofu Jambalaya
Carbs:
53 | Fat: 7.5 | Protein: 17 | Calories: 338
·
4
cups butternut squash
·
2
cups of organic firm tofu
·
1 tbsp
coconut oil
·
½ cup
red pepper
·
1
clove garlic, minced
·
1
tomato, diced
·
1 tsp
vegan Worcestershire sauce
·
2
tbsp hot sauce of choice
·
2
cups brown rice, cooked
·
2
cups organic vegetable stock (Emeril)
·
1
cup tomato sauce (Hunts)
·
1 tsp
paprika and oregano
·
3
tsp cayenne pepper
·
4
tsp raw organic spirulina powder
·
flaky
sea salt and pepper, as needed
Possible
Modifications
You
can add some broccoli for some greens or you can swap the brown rice with
quinoa for added protein.
Directions
1.
Get
out a large bowl for the veggie prep. Dice the tomatoes. Peel and cut the
butternut squash into ½ inch cubes. Cut the tofu in ½ inch cubes, as well.
2.
In
a large skillet, heat coconut oil over medium heat. Add garlic, squash,
tomatoes, and tofu.
3.
Continue
to cook for 2-3 minutes then pour in the vegan Worcestershire sauce, hot sauce,
and rice. Cook rice in mixture for 1-2 minutes before adding liquids.
4.
Finally,
add remaining ingredients, bring to a boil, and reduce to let it simmer. Keep
stirring off and on until the rice absorbs most of the liquid (approximately
20-30 minutes). Remove from heat and serve.
Black
Bean & Quinoa Veggie Burgers
Carbs:
60.5 | Fat: 16.5 | Protein: 24.5 | Calories: 454
·
1 (15
oz) can black beans, drained and rinsed
·
1 cup
dry quinoa
·
2
tsp coconut oil
·
3
cloves garlic, minced
·
1/2 tsp
sea salt
·
2
tbsp tomato paste
·
2/3
cup frozen corn
·
1/2 cup
cilantro, chopped
·
1
tsp cayenne (as needed, start with 1 tsp)
·
1
tbsp turmeric
·
1
tbsp black pepper (add to taste)
·
2
tsp ground cumin
·
1/2 cup
rolled oats
·
1/4
cup oat flour
·
2 tbsp
natural almond butter
·
4
tbsp pumpkin seeds
Farro
and Banana Breakfast Bowl
Carbs:
78 | Fat: 9.5 | Protein: 10 | Calories: 431
·
4
cups farro, cooked (Simply Balanced)
·
2
bananas, sliced
·
¼
cup pistachios, chopped
·
½ cup
dried cranberries
·
4
tbsp pumpkin seeds
·
flaky
sea salt, as needed
·
organic
maple syrup, drizzle (tbsp per serving)
Guacamole
with Chia Seeds and Spirulina
Carbs:
27 | Fat: 11 | Protein: 8 | Calories: 270
*Serving
equals 4oz
·
3
garlic cloves, finely chopped or blended
·
2
chiles, finely chopped or blended
·
3
organic avocados, mashed
·
3 tbsp
fresh cilantro, finely chopped or blended
·
1
white onion, finely chopped or blended
·
1 tbsp
chia seeds, allow them to expand after mixing by placing the guacamole in the
fridge for 15 minutes
·
2 tsp
spirulina
·
2
limes, squeezed
·
flaky
sea salt, as needed
Bean
and Soyrizo Tacos
Carbs:
35 | Fat: 10.5 | Protein: 18 | Calories: 241
·
1/2
tbsp coconut oil
·
1
jalapeño chile, chopped seeded
·
12-ounce
package soy chorizo (also labeled Soyrizo), casing removed
·
16-ounce
can vegetarian refried black beans
·
1
cup cooked quinoa
·
1
cup grape tomatoes, diced
·
Chopped
fresh cilantro
*Tortillas
of choice
To get more ideas about high protein vegetarian meals
bodybuilding, watch this video - BEST MEAL PREP FOR
FITNESS | CHEAP & EASY HIGH PROTEIN MEALS
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 Meals Bodybuilding
