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

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

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

Vegan Protein Foods for Building Muscle and Losing Fat

 

Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

Vegan Protein Foods - 8 Vegan Protein Sources

 

Vegan protein can taste good and is usually cheaper.

 

Despite the rumors, you can certainly build muscle if you learn how to eat a vegan bodybuilding diet.

 

Misconceptions about vegan food:

 

·         tastes bad

·         is expensive

·         doesn’t build muscle

·         not protein-rich and doesn’t offer complete proteins

 

The thing is, those who are curious about becoming a vegetarian for health reasons are also concerned about getting complete proteins that are readily available to meat-eaters.

 

All the dietitians I depend on for quality, unbiased information say that plant-based diets contain such a wide variety of amino acid profiles that vegans can easily get all of their amino acids.

 

The term “complete protein” refers to amino acids, the building blocks of protein. There are 20 different kinds that can form a protein, and nine that the body can’t produce on its own.

 

These are called essential amino acids—we need to eat them because we can’t make them ourselves.

 

In order to be considered “complete,” a protein must contain all nine of these essential amino acids in equal amounts.

 

You may have heard that vegan bodybuilders need complete proteins in most of their meals.

 

As long as you keep your meals varied with proteins, complete or not, collectively they will fulfill your amino acid needs.

 

There are plenty of ways to meet your protein needs as a vegan bodybuilder.

 

Vegan Protein Foods Sources: Foods with Complete Proteins

 

1. Peanut Butter Sandwich with Ezekiel Bread

​

Protein: 23 grams per 2-slice sandwich with 2 tablespoons of peanut butter

 

Let’s start this off right, because peanut butter sandwiches simply kick ass. They also happen to be protein-rich with a sizable amount of essential amino acids and plenty of healthy fats.

 

Why Ezekiel bread?

 

It has wheat, barley, beans, lentils, millet, sprouted grains, and spelt. These combined ingredients contain all the essential amino acids, and they are also high in fiber and vitamins.

 

2. Seitan

 

Protein: 32 grams per 1/2 cup serving

 

If you’re not gluten intolerant, this protein source rocks the house. Seitan is made by mixing gluten (the protein in wheat) with herbs and spices, hydrating it with water or stock, and simmering it in broth. But this one’s not complete on its own—it needs to be cooked in a soy sauce-rich broth to add gluten’s missing amino acid (lysine).

 

3. Soy

 

Protein: 30 grams per 1 cup serving (tempeh) – 30 grams per 1 cup serving (natto) – 20 grams per 1 cup serving (firm tofu)

 

While beans are normally low in the amino acid methionine, soy is a complete protein and deserves its time in the spotlight. However, beware of the GMO versions of this vegan food.

 

Tempeh and natto are made by fermenting the beans, but tofu is probably the best known soy product.

 

4. Quinoa

 

Protein: 8 grams per 1 cup serving, cooked

 

Quinoa looks much like couscous, but is more nutritious. Full of fiber, iron, magnesium, and manganese, quinoa is a terrific substitute for rice. It’s easy to cook up ahead of time for meal prep, and is a staple in my own vegetarian bodybuilding diet.

 

5. Spirulina (with grains or nuts)

 

Protein: 4 grams per 1 tablespoon

 

Contrary to popular belief, this member of the algae family is not a complete protein, since it’s lacking in methionine and cysteine. All that’s needed to remedy this is to add something with plenty of these amino acids, such as grains, oats, nuts, or seeds.

 

6. Hummus (and pita)

 

Protein: 8 grams per 2 tablespoons of hummus and 1 whole-wheat pita

 

The protein in wheat is pretty similar to that of rice, being only deficient in lysine. But the chickpeas in hummus have plenty, as well as a fairly similar amino acid profile to most legumes.

 

7. Chia

 

Protein: 4 grams per 2 tablespoon serving

 

Chia seeds are the highest plant source of omega-3 fatty acids, and they contain more fiber than flax seeds or nuts. Chia is also a powerhouse of iron, calcium, zinc, and antioxidants, but the best thing about these little seeds is that they form a goopy gel when combined with milk or water.

 

8. Hempseed

 

Protein: 10 grams per 2 tablespoon serving

 

This has significant amounts of all nine essential amino acids, as well as plenty of magnesium, zinc, iron, and calcium. They’re also a rare vegan source of omega-3s.

 

Vegan Protein Foods - 5 Vegetarian Foods for High-Protein

 

A common challenge for vegetarian bodybuilders is getting enough protein in their diet, but this doesn’t have to be a huge mountain to climb. Despite what the meat-eating industry would have us believe, there are many plant-based sources of protein.

 

Here is a short and sweet list of five easily accessible protein-rich sources:

 

1. Tempeh

 

This food made from soy is a must-have protein for us vegetarian bodybuilders. One cup has 30 grams of protein.

 

2. Lentils

 

We like to use these in our vegan burger recipes or veggie wraps. One cup gives us 20 grams of protein.

 

3. Kidney beans

 

One of our favorites because they are so versatile and can be used in a variety of dishes, such as vegan chili or stir-fry. One cup of will give you 15 grams of protein.

 

4. Pumpkin Seeds

 

Because they have so many health benefits, we like to use these in many of our recipes. Extremely versatile, they can be used in anything from salads to cereals. A quarter cup of these seeds provides you with 10 grams of protein.

 

5. Dried Spirulina

 

Just add this to your smoothies, guacamole, or salads for an extra boost in protein. Two tablespoons of this seaweed will give you 8 grams of protein.

 

To get some vegan protein foods ideas, watch this video - WHAT I EAT IN A DAY BUILDING VEGAN MUSCLE | LEAN GAINS

 

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 – Vegan Protein Foods

Healthy Vegan Snack Ideas - BEST VEGAN BODYBUILDING PRE- AND POST-WORKOUT SNACKS

 Click HERE to Find Out How You Can Build Muscle & Lose Fat By Eating Plants

As a vegan bodybuilder (or athlete), now is the time to adjust your perspective on snacks, which have gotten a bad reputation for having a low nutritional value and doing little more than satisfying food cravings.

 

But if you’re putting in serious hours at the gym, snacking takes on a whole new meaning, as pre-workout snacks fuel your body while post-workout snacks aid recovery.

 

Unlike meals, your workout snacks should be quick, easy, and portable so you can consume them at the optimal times to get the most out of your workouts.

 

Snacks are the most immediate sources of fuel and recovery for your workouts, so what you choose and when you eat them makes a big difference.

 

And if you’ve committed to a vegan diet, the snacks you choose can make a huge impact on how you perform at the gym … and how you feel the day after lifting. Here are some guidelines and tips for snacking before and after your workouts.

 

Pre-Workout Snacking Guidelines

 

The key to pre-workout snacks is complex carbohydrates, which provide the energy to run that extra mile or lift one more set.

 

But since carbs can be heavy, stick to light ones that don’t cause stomach cramps or make you feel sluggish. Some good examples of light carbs are bananas, dates, and apples.

 

It’s also important to think about the amount of time between your snack and your workout.

 

If you’re having a snack immediately before you hit the gym, stick to fruits.

 

But if you have more than an hour before your workout, you can choose heavier snacks like oats and nuts deliver a long-lasting source of energy to your hard-working body.

 

Many types of plant-based sources of protein are easier to digest than animal sources, which gives vegans an advantage when it comes to pre-workout snacking.

 

Leafy green vegetables, like spinach and romaine lettuce, are easily digestible and fuel your body with clean energy. To avoid feeling weighed down, avoid high fat foods before your workout.

 

Another great pre-workout snack is dried tart cherries because they’re a good source of carbs for energy and antioxidants to reduce inflammation.

 

Bananas fight muscle fatigue and prevent soreness, while vegan yogurt with berries are a great source of protein and antioxidants. If you have two or more hours before your workout, oats with nuts or chia seeds provide lots of fiber.

 

To drink before your workout, grab a bottle of coconut water because it hydrates with electrolytes and fights fatigue. Maybe throw in a splash of iced coffee for good measure!

 

You really only have a window of one-two hours on each end of your workout to do this, so prep snacks in advance and simply take them with you. This window of time supports energy balance, insulin regulation, and carbohydrate use in the body.

 

Research suggests well-timed nutrients during proper ratios can help rebuild damaged muscle and restore energy reserves to enhance performance and body composition.

 

Post-Workout Snacking Guidelines

 

Many people are hesitant to eating a post-workout meal or snack immediately after exercising because it feels counterproductive to pack on those calories right after just burning them off.

However, eating within an hour after a good workout is beneficial.

 

The period of time right after a workout is widely thought to be the most critical part of nutrient timing because of food’s power to rebuild, restore, and rejuvenate overworked muscles in the body.

 

Plan to have a snack approximately 15-30 minutes after a workout to fight muscle fatigue before it sets in. The longer you wait to refuel your body, the longer it’ll take your muscles to recover.

 

A healthy mix of protein and carbs is perfect for getting the job done. Examples of this are carrots with hummus, roasted white beans, and a mixture of whole almonds and pumpkin seeds.

 

“A 4:1 ratio of carbs to protein has been proven to be really efficient for replenishing amino acids and repairing the muscle that’s been broken down during strength training,” registered dietician Rachel Berman told Greatist.

 

Protein shakes with vegan protein powder are popular post-workout snacks because they’re quick and easy. If you have some time to prep, put together a cold salad with broccoli, wild rice and edamame for your post-workout snack.

 

Vegan protein sources like tofu, tempeh, and seitan are also great to eat after the gym.

 

Healthy Vegan Snack Ideas - Meatless Snacks to Avoid

 

Just because a snack is meat-free doesn’t mean it’s healthy or beneficial for your workouts. In fact, some of the unhealthiest snacks for a gym rat are vegan.

 

Some vegan foods should be avoided because they weigh you down with unwanted fat and empty calories without the protein and carbohydrate combination your body needs to thrive.

 

Vegan chips and muffins fall into this category, as well as white pasta and rice. Pretty much all frozen vegan meals should be avoided because they’re packed with preservatives that detoxify your system and prevent it from performing at its highest level.

 

Although they’re convenient, pre-packaged granola bars should also be avoided as snacks because they’re typically packed with sugar that’ll give you boost of energy before making you crash.

 

Healthy Vegan Snack Ideas - 7 TOP POST-WORKOUT VEGAN MEALS LOADED WITH PROTEIN

 

·         Tofu and Spinach Scramble

Protein: 21g/serving.
Notes: This recipe can easily accommodate eggs if that’s allowed in your diet.

 

·          Butternut Squash and Tempeh Tacos

Protein: 10g/per taco.
Notes: Hearty and filling with a great texture.

 

·         Cilantro-Lime Chickpea Salad

Protein: 30g/serving.
Notes: Light on the stomach.

 

·         Curry Tofu Tacos with Pintos & Kale Slaw

Protein: 9g/per taco.
Notes: You can use the spice of your choice to replace the curry, if desired.

 

·         Peanutty Quinoa Bowls with Baked Tofu

Protein: 21g/serving.
Notes: Truly a unique dish worth trying!

 

·         Cajun Red Beans and Rice Veggie Burgers

Protein: 10g/per burger.
Notes: I like to eat these without the bun to lower the total carbs.

 

·         Veggie Chili Recipe That Helps Muscle Soreness

Protein: 20g/serving.

 

Notes: This is VegetarianBodybuilding.com’s most popular recipe to date.

All of these pre- and post-workout snacking guidelines apply to vegans in general, but especially if you’re training and putting in gruelling hours at the gym.

 

To get some healthy vegan snack ideas, watch this video -Super Lazy Vegan Snack Ideas! { healthy + easy }

 

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 – Healthy Vegan Snack Ideas