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

 

Muscle Building Post Workout Snack - 5 VEGAN SNACK FOODS THAT TASTE GOOD

 

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

Proteins are the building blocks of muscle – and life!

 

Proteins break down into amino acids that promote cell growth and repair. And it goes without saying that meat, eggs, and dairy are good sources of protein.

 

So where does that leave us vegetarian bodybuilders?

 

It turns out that protein-rich vegan food  is more than sufficient for bodybuilders and fitness enthusiasts to create beautiful physiques. In fact, you can’t beat a whole food, plant-based diet if you are equally interested in sustained vibrant health (versus one-dimensional visual/aesthetic goals).

 

That’s great, but most of us also care about what our food tastes like. Here at VegetarianBodybuilding.com, we are all about providing plenty of appetizing options.

 

Below, you’ll find a few examples. I have also included extra links to more posts with protein-rich foods and recipes.

 

Healthy Vegan Snacks Can Be Tasty

 

“Vegan” is typically thought of as “healthy,” but not always “tasty.” So I’m bringing you the best snacks of all three worlds. Since everyone tends to have a busy schedule, we need access to quick-and-easy snacks to fuel up fast throughout the day. Vegetarian bodybuilders, especially.

 

Easy Vegan Snack Recipes

 

(The first three are weekly staples in my nutritional regiment.)

 

1. Mashed Avocado on Toast

 

Whole grain, vegan sourdough, or rice bread toasted with mashed avocado. This vegan snack is loaded with nutrients, and is great for a pre-workout/post-workout snack with a protein drink. If you like spicy food, add some chili sauce or red pepper flakes to fire it up a little.

 

·         1 large avocado

·         1 radish

·         1 lime, squeezed

·         Flaky sea salt, as needed

 

Instructions:

 

·         Take an avocado, and mash it in a bowl.

·         Spread on toast.

·         Top with thin slivers of radish, flaky sea salt, parsley, and a sprinkle of fresh lime juice.

 

2. Cashew Cream on Toast

 

·         1 cup organic raw cashews (soaked for 2 hours or more)

·         1 tbsp organic maple syrup

·         ¼ cup almond milk (or more, depending on desired thickness)

 

Instructions:

 

·         Rinse your soaked cashews, and place them in a food processor.

·         Add remaining ingredients.

·         Process until creamy.

·         Add more almond milk if needed.

 

3. Hummus with Veggies

 

Hummus is one of my favorite protein-rich vegan snacks. Serve it with celery, carrots, and cucumber, or spread inside some pita bread with cherry tomatoes and sliced cucumbers.

 

4. Spicy Roasted Garbanzo Beans

 

·         2 cans garbanzo beans (washed)

·         1 tbsp cayenne pepper

·         1 tbsp tabasco sauce

·         ½ tsp flaky sea salt

·         1 tsp crushed black pepper

·         ½ tsp each of turmeric, paprika, and garlic powder

·         2 lemons, squeezed

 

Instructions:

 

·         Preheat the oven to 400 degrees.

·         In large bowl, combine turmeric, paprika, garlic powder, cayenne, salt, pepper, tabasco sauce, and lemon.

·         Toss in garbanzo beans, and mix.

·         Place on pan (coated with coconut oil), and bake at 400 degrees for 30 minutes or until crispy golden brown.

·         Remember to rotate the beans for even cooking.

·         Allow to cool, and serve in a bowl.

·         Squeeze some lime on top.

 

5. Snap Peas with Lime and Mint

 

·         1 lb. snap peas, trimmed

·         ¼ fresh mint, chopped

·         2 limes, squeezed

·         Coconut oil, just enough to moisten

·         Flaky sea salt to taste

·         Fresh ground black pepper

 

Instructions:

 

·         Mix the peas and coconut oil together.

·         Mix everything else.

 

Muscle Building Post Workout Snack - MUSCLE-BUILDING BLACK BEAN & QUINOA VEGGIE BURGERS

 
These veggie burgers with 24.5 grams of protein are hearty, and hit the spot after an intense workout.

 

This recipe has a macronutrient ratio that’s ideal for building muscle. If you’re really trying to put on size, wash this down with a protein shake for good measure.

 

I like to use turmeric (curcumin) in vegetarian recipes like this because it’s a powerful anti-inflammatory, and it can help muscle soreness.

 

Serves: 4

 

Ingredients:

 

·         1 (15 oz) can black beans, drained and rinsed

·         1 cup dry quinoa

·         1 large egg, or vegan egg substitute (peas, sorghum)

·         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

 

Instructions:

 

Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat, and bring to a boil.

 

Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.

 

Heat the coconut oil in a small pan over medium heat, and add the garlic. Add 1/4 teaspoon of sea salt, and sauté for 5-6 minutes. Place the mixture into a large bowl.

 

Add black beans and almond butter to the bowl, and using a potato masher or fork, mash together until a pasty mixture forms.

 

Stir in the tomato paste, egg, corn, cilantro, turmeric, black pepper, cayenne, cumin, pumpkin seeds, and remaining 1/4 teaspoon of sea salt. Stir in the cooked quinoa, oats, and oat flour until well-mixed.

 

Form the mixture into four equal patties, compacting them well. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for at least four hours or overnight.

 

When ready to eat, preheat the oven to 400 F, or heat a griddle to medium-high heat. If baking, coat a baking sheet with coconut oil, and place the patties on the sheet cook 10-12 minutes or until the patties are golden brown and crispy. Carefully flip them over, and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.

 

*For added texture and healthy fats, serve patties with slices of avocado.

 

Nutrition Information (per veggie burger): 

 

·         454 calories

·         24.5 g protein

·         60.5 g carbohydrate

·         16.5 g fat

 

Nutrition Information (3 slices of avocado):

 

·         48 calories

·         0.6 g protein

·         2.5 g carbohydrate

·         4.4 g fat

 

To get more ideas about muscle building post workout snack, watch this video - The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)

 

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 – Muscle Building Post Workout Snack