High Protein Vegetarian Meals Bodybuilding – Can You Build Muscle on Vegan Diet?

 

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

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

 

Easy Vegetarian Recipes – How Do Vegetarians Get Enough Protein?

 

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

Easy Vegetarian Recipes – “THE ULTIMATE” VEGAN PROTEIN SHAKE

 

Chocolate-Almond Butter Vegan Protein Shake

 

This is my favorite vegan protein shake because it’s not only loaded with nutrition, it’s also energizing, which is exactly what a vegetarian bodybuilder needs before or after an intense workout. I provide two versions to accommodate different fitness goals.

 

“Pack on Mass” Recipe

 

Ingredients

 

·         1 scoop of vegan protein powder “RAW Meal – Real Raw Chocolate Cacao” by Garden of Life

·         1 heaping tbsp of chia

·         1 heaping tbsp of maca

·         1 cup unsweatened almond milk (Almond Breeze)

·         1/2 banana

·         2 heaping tbsp of creamy almond butter, salted

·         1 cup of ice (add more or less to your liking)

 

 Nutritional Information

 

·         Calories: 645

·         Fat: 27g

·         Protein: 46g

·         Carbs: 54g

 

“Lean Muscle” Recipe

 

 Ingredients

 

·         1 scoop of vegan protein powder “RAW Protein – Real Raw Chocolate Cacao” by Garden of Life

·         1 scoop of vegan protein powder “Organic Plant Protein – Chocolate” by PlantFusion

·         1 heaping tbsp of chia

·         1 heaping tbsp of maca

·         1 cup unsweatened almond milk (Almond Breeze)

·         1 tbsp of creamy almond butter, salted

·         1 cup of ice (add more or less to your liking)

 

Nutritional Information

 

·         Calories: 522

·         Fat: 16.5g

·         Protein: 44g

·         Carbs: 36.5g

 

Breakdown of Extra Ingredients

 

Chia Seeds

 

Chia seeds are an unprocessed, whole-grain food that can be absorbed by the body (unlike flaxseeds). These power-packed little guys contain healthy omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants, and calcium.

 

Maca Powder

 

Maca is a root from Peru; it’s a tuber, like a potato, and offers an amazing energy boost. Unlike coffee, it offers energy in a non-caffeinated way that supports the body.

 

Maca is a nutritionally dense super-food with high amounts of minerals, vitamins, enzymes, and all of the essential amino acids. It is rich in B-vitamins, which provide energy, and is a vegetarian source of B-12. Maca also has high levels of bioavailable calcium and magnesium, and is great for remineralization.

 

This root helps balance our hormones, and due to an overabundance of environmental estrogens, most people’s hormones are a bit out of whack. Maca stimulates and nourishes the hypothalamus and pituitary glands, which are the “master glands” of the body. These actually regulate the other glands, so when they are in balance, so too are the adrenal, thyroid, pancreas, ovarian, and testicular glands.

 

Almond Butter

 

Almond nut butter contains several essential vitamins, omega-3 fatty acids, and a fair amount of protein in a small serving size. I personally like adding this to the shake for the added texture.

 

Is almond butter healthier than peanut butter?

 

Peanut butter and almond butter have similar nutritional value. The biggest issues with peanuts are:

 

·         It has a risk of allergens.

·         There can be mold (a toxin) in peanut shells, so many people avoid them.

·         Peanuts are actually a legume, and some people find them harder to digest than almonds.

 

Easy Vegetarian Recipes – BLACK BEANS ARE A CHEAP, PROTEIN-RICH “SUPERFOOD”

 

Who’s got enough protein and fiber in their diet? This vegetarian bodybuilder does!

It seems like everything is being called a “superfood” these days.

 

Chia seeds, kale, turmeric, and spirulina are great examples of this term being generally applied to foods that have a high-nutrient composition. Unfortunately, it’s also being used a bit too generously in the spirit of raising click-through rates on the Web.

 

Let’s be real here, virtually all vegetables, fruits, nuts, and seeds are nutrient-dense. They are pretty much all superfoods, hence the amused quotations around the word in the title of this article.

 

Beans in general are typically high on most nutritionists’ lists. So why did I choose black beans to write about?

 

The deep dark coat on the black bean is a powerful source of three important flavonoids: delphinidin, petunidin, and malvidin. These important substances are super-high in antioxidant activity.

 

In the world of healthy sources of fiber, you cannot get much better than black beans. They have more fiber per serving than any other member of the legume family. Studies have demonstrated that they are good for our digestive system, especially the colon*.

 

*The fiber and resistant starch of the bean are the source of this protection, because the body does not digest the starch. Your body produces butyrate to aid in the digestion, and this is a compound that has been shown to prevent cancer.

 

That being said, I didn’t write this article to give the impression that black beans are newly discovered miracle food that will make you grow two inches taller or lose 40 pounds in a week.

 

However, black beans are much more nutritious than most people are aware of, because brightly colored fruits and vegetables tend to steal the spotlight. I wanted to bring your attention to black beans because they deserve to their rightful place in the spotlight.

 

They help reduce inflammation, prevent cancers and heart disease, keep weight gain and obesity at bay, and provide excellent support for our digestive system.

 

This protein-powered bean gives you a longer feeling of satiation, which can help you feel good all day long.

 

When you want sugars and breads, eat black beans instead because they help with cravings. They are also filling and satisfying, which is ideal for vegetarian bodybuilders who need something substantial in their stomachs.

 

Fats, Carbs, and Protein in Black Beans

 

There is zero fat in these tasty legumes. Just one cup of black beans has a respectable 15 grams of high-quality, plant-based protein, and 41 grams of carbohydrates.

 

As a vegetarian bodybuilder, this combination of macros is optimal. It’s crucial to consume slow-burning, complex carbohydrates and quality protein in the form of whole vegetables, starches, legumes, and sprouted grains. Black beans also help keep blood sugar levels stable, and are a food low on the glycemic index.

 

“But beans make me too gassy!”

 

It’s true, beans can be harder for some of us to digest than others. It’s about finding your personal tolerance and comfort level. For instance, I know that I can eat 1-2 cans a day and not have an issue. But if I try eating more than three cans, I start to feel the pain. I also know of folks who can’t even eat one taco with black beans without getting gassy.

 

Some say that if you soak them for a long time and rinse them well before cooking, it helps with the gas. I’m not sure about the validity of this claim, so please email me with your experience with this.

 

“Is this too many carbs for a diabetic?”

 

Beans are extremely beneficial in an anti-diabetes diet because as I mentioned earlier, they rank low on the glycemic scale. This means that they don’t cause the inflammatory spike in blood sugar levels associated with refined baked goods and grains.

 

Black Beans Nutrition

 

A one-cup serving of cooked black beans provides (in daily recommended values):

 

·         227 calories

·         15 grams protein

·         15 grams fiber

·         0 grams fat

·         64% folate

·         40% copper

·         38% manganese

·         35% vitamin B1 Thiamine

·         30% magnesium

·         24% phosphorus

·         20% iron

 

How to Cook Black Beans

 

The night before, soak the black beans in a large pot of water.

 

The next day, rinse the beans, cover with 3 cups of fresh water, and bring to a boil over high heat.

 

Reduce the heat, and simmer covered for 30 minutes, skimming off any foam.

 

Two flavorful additions to consider:

 

·         Sautéing garlic and onion in a little olive oil before adding beans and cooking.

·         Cooking the beans with raw whole onion, garlic, and orange all at once.

 

Beans and lentils have been, and continue to be, some of the most nutritious foods available worldwide. They are extremely versatile, and can be used in the following ways:

 

·         Used in/with enchiladas, burritos, and tacos.

·         Made into refried and baked patties.

·         Combined with vegetables and herbs to make savory soups.

·         Mixed in salads.

·         Puréed and served as a dip or spread.

 

To get some easy vegetarian recipes, watch this video - 5 Meals I Eat Every Week (Vegan)

 

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 – Easy Vegetarian Recipes