VEGAN FACTS - WHAT VEGETARIAN ARTICLES DON’T TELL YOU

 

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

What Most Vegetarian Articles, Websites, and Books Forget to Mention

Many of our standard dishes taste like baby food and branches unless … you can cook like vegan-chef-jedi.

Yes, then vegetarian food can be quite amazing. You wouldn’t want me to cook vegan food for you though. It’s also worth mentioning that dining out can be an arduous task if you live in the Midwest. The good news is bigger cities in the U.S. (or California) are quite accommodating towards plant-based dining.

That said, I have plant-based dishes I enjoy a lot and I’m super-glad I went green.

Do I like them as much as I used to like meat? It’s close, but it’s just not the same.

There are some bad-ass veggie burgers out now though.

Also, some of the new vegan protein powders on the market (e.g. Garden of Eden, PlantFusion, etc.) are impressive and taste just as good as anything out there.

“But here’s the deal: I didn’t become vegetarian/vegan for pleasure and to make my life more comfortable. I did it for better health and moral reasons. And like many things in life, there’s give and take, and a price to pay for what we want.”

I’m all in. I’m willing to sacrifice a little flavor for eight more years of vibrant life and a better planet. I know my furry friends are grateful, as well.

Sometimes I miss meat, but then I remember what I’ve seen in videos and how grossly animals are treated. When I remember this, my mind plays a trick on me, and the idea of eating meat makes me literally nauseous. I’m not saying this to be dramatic, this is precisely what happens.

I wasn’t always this way when I started to become vegetarian, but the more exposed to the images of the inhumane slaughtering of animals I became, the more this switchover happened.

Managing Expectations

I wrote this article for the person considering a plant-based diet because I wish someone had tactfully, and unapologetically, told me in the beginning:

That vegetarian food may not taste as good at first* (even though there are some great recipes).

Eating out isn’t nearly as fun in most parts of the country.

The return on investment in terms of health and “spiritual currency” is worth it.

*I acknowledge that others feel differently. I think the biggest majority (not all) of that group aren’t being honest with themselves for the sake of making the case for a vegetarian lifestyle.

I think it matters when people tell us the complete truth.

It shows authentic confidence when the time comes to explain our lifestyle to others.

This can go a long way, because when we also disclose/address the negative side of things, it feels less like a sales pitch and gains trust. It also better prepares us for the journey ahead and can lend itself to a higher chance of success.

Besides, isn’t the vegetarian/vegan lifestyle supposed to include this brand of truth?

Feedback from our Audience

Troy T. Seman wrote the comment below in response to this article and I felt is was worth sharing another view that both compliments and deviates from my own. But that’s the point, we can always learn from one another and don’t need to be afraid of views that challenge our own:

I really enjoyed that you were honest with people. I would add to the list certain social aspects of eating vegan and mention that food is cultural.

There is a HUGE social aspect to how and what we eat. Humans bond over food. This means you’ll probably develop social ties to other vegans, and ironically, some vegans can be the cruellest people [towards other humans].

I did vegan for a year. Yes, the food didn’t taste as good. Eating out is a  total b—-!  Vegetarian restaurants tend to close early. And, Mom feels bad when you bring all your own food even at holidays. 

The social aspect of being vegan, I feel, really needs to be communicated to people.

I spent a couple years trying foods and making vegan dishes before I took the plunge but nothing really prepared me for what was to come. Your family and friends will be put out or simply won’t want to go to restaurants with vegan options, or won’t want to make special food at gatherings and it’s a pain to bring enough of your own food to share.

So food is social. Food is cultural. That is an aspect to the vegan discussion that often gets left out.

Anyway. I digress. Thank you for your honesty!

For more ideas related to vegan facts, watch this video - Vegan for 30 Days: What They Don't Tell You

 

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 Facts

 

How to Get Your Cholesterol Levels Under Control in 21 Days or Less?

 

Click Here to Find Out How You Can Completely Clean Out the Plaque Build-Up in Your Arteries

Get Your Cholesterol Levels Under Control in 21 Days or Less -This One Fruit Wards Off Cardiovascular Disease

Fruit is one of the healthiest types of foods we can consume – we know this already.

Like vegetables, they are packed with flavonoids and a plethora of health properties.

But not all fruits are created equal – some are much healthier than others.

And now researchers have discovered one fruit teeming with flavonoids that  fights obesity, unhealthy cholesterol, and insulin resistance.

Citrus fruit contains a flavonoid called nobiletin. It is especially abundant in sweet oranges and tangerines.

When they occur together, obesity, dyslipidemia, and insulin resistance constitute a condition called the metabolic syndrome. It is a serious risk factor for cardiovascular disease and diabetes.

The dyslipidemia component is high LDL cholesterol (bad cholesterol because it clogs our blood vessels), low HDL cholesterol (good cholesterol because it removes LDL-cholesterol), and/or high triglycerides that are fats that circulate in our blood streams.

Mice were fed a high-fat high-cholesterol diet to trigger obesity, dyslipidemia, and insulin resistance.

The mice were then given nobiletin to see the effects compared to the group that did not receive it.

The nobiletin-fed mice weighed substantially less than the other group. They also had significantly lower levels of dyslipidemia and insulin resistance.

In those mice that already had a buildup of plaques in their arteries, they noticed that the plaques were getting smaller as a result of the nobiletin.

The scientists thought that it had an effect on AMP Kinase, which is the mechanism that regulates our bodies’ ability to burn fat for energy.

Other research suggests that nobiletin slows down the process of dementia, improves glucose and fat metabolism, reduces insulin resistance, and reduces inflammation and oxidation that damage blood vessels in cardiovascular disease.

Get Your Cholesterol Levels Under Control in 21 Days or Less -Consuming more citrus fruit cannot harm you, but this alone is not going to cure cardiovascular disease completely – to do this, you need to cut out this ONE ingredient you probably didn’t even know you were consuming…

And to drop your blood pressure below 120/80 – starting today, do these 3 easy blood pressure exercises…

Get Your Cholesterol Levels Under Control in 21 Days or Less - This Common Oil Stops Stroke and Heart Attack

Oil has had a bad rep. For years we were told to avoid it. But many studies now show that this generalization is misplaced, and some oils are indeed good.

In fact, according to research published in the Mayo Clinic Proceedings this particular oil is full of antioxidants and dramatically cuts the risk of heart attacks and strokes by an astonishing 20%.

The hype about Omega-3 fatty acids is real. Oils, such as fish oil and olive oil, which contain omega-3 oil, are very heart healthy.

Researchers wanted to know what effect Omega-3 had on coronary heart disease (CHD), including heart attacks, sudden cardiac deaths, coronary deaths (including strokes), and angina.

They found that Omega-3 oils:

Cut CHD risk by 18% (something no drug can do!).

Lower CHD risk in people with high triglycerides (fats) in their blood by 16% and in people with high LDL (bad) cholesterol by 14%.

Omega-3 is an essential fatty acid, meaning that you have to consume it in your diet, as your body is not capable of manufacturing it from other substances.

Fish, such as salmon, tuna, herring, mackerel, trout, sturgeon, anchovies, and sardines, is a common and easy-to-find source of Omega-3 fatty acid. Three portions of fish a week will give you enough omega-3 to reap the rewards.

Get Your Cholesterol Levels Under Control in 21 Days or Less -Omega-3 might be easy to consume, but there’s more to dropping cholesterol than eating fish. Here is how I got my cholesterol under control and cleared out my 93% clogged arteries – just by cutting out one ingredient.

Get Your Cholesterol Levels Under Control in 21 Days or Less -Your Fingers Indicate Heart Attack Risk Years Before the Event

One of the problems with heart health is that once the problem appears, it takes a great deal of effort to reverse it. Sometimes undergoing surgery or taking dangerous drugs for a sustained period are the only options.

But how about if you could detect heart attack risk 10 – 20 years before any obvious symptoms appear? This would give you plenty of time to make minor, positive changes to prevent the big bang.

A new, completely non-invasive test does just that. You don’t even have to have your blood or urine taken – all you have to do is look at your fingers.

According to Dr. Chris Renna, a physician at Lifespan Medicine,the EndoPat test predicts the risk of having a heart attack and determines the health of blood vessels, which play a big role in healthy cardio functioning.

People use this test as an indicator of their cardio health levels, and whether they are doing enough to remain healthy in their later years.

Those undergoing the EndoPat test are hooked up to sensors that are placed on each of their fingers. After the sensors are in place, blood pressure cuffs are used to stop the blood flow in one hand.

When the cuff is deflated, the manner in which the blood flow recovers is measured by the sensors.

In healthy patients, the blood flow is prevented by the inflation of the cuff, but when it is deflated, the blood flow spikes, before returning to normal. Those that display signs of abnormal heart functioning will only recover to the point that the blood flow was at before the cuff was inflated and when it was stopped – there is no spike.

If a patient’s test is abnormal, it’s likely they will end up experiencing problems with their heart later. The good news is this test allows the chance to take preventative action.

For more ideas to get your cholesterol levels under control in 21 days or less, watch this video - 21 Ways To LOWER CHOLESTEROL Naturally | Lower Cholesterol Fast & Quickly

Find out how I dropped my blood pressure levels to under 120/80 injust under a week…

 

Is your cholesterol level too high? Check out this drug-free step-by-step strategy that will get your cholesterol levels under control in 21 days or less.

 

This post is from the Oxidized Cholesterol Strategy Program. It was created by Scott Davis. Because he once suffered from high cholesterol, so much so that he even had a severe heart attack. This is what essentially led him to finding healthier alternatives to conventional medication. Oxidized Cholesterol Strategy is a unique online program that provides you with all the information you need to regain control of your cholesterol levels and health, as a whole.

 

To find out more about this program, go to Get Your Cholesterol Levels Under Control in 21 Days or Less .

 

5 High Protein Vegetarian Recipes for Muscle Building and Weight Loss

 

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

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.

Here are some of my favourite high protein vegetarian recipes for muscle building and weight loss

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)

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

• Add all ingredients to a medium-size glass jar with lid.
• Shake to disperse ingredients.
• Place in refrigerator for 90 minutes or overnight to allow ingredients to settle into a pudding consistency.
• Shake a few times in the first 15 minutes to be sure chia seeds evenly disperse without clumps. Remove cinnamon sticks prior to serving.

 VEGAN COFFEE PROTEIN SHAKE WITH CACAO AND ALMOND BUTTER

Nothing like a nice cup of coffee to start your day.

This vegan coffee protein shake can double as your breakfast, or a pre-workout snack.

I’ve used coffee for my pre-workout for years, and still prefer it over the fancy energy drinks that taste like chemicals (that make you feel nervous and jerky).

You don’t even have to be a coffee drinker to enjoy this quick-and-easy vegan shake that’s loaded with protein!

The cacao (superfood) adds a little antioxidant/energy kick to it, and the almond butter gives it a nice texture.

Ingredients

• 1 cup organic iced coffee, how strong is up to you
• 1 cup almond milk
• 1 tbsp hemp seeds
• 2 tbsp organic cacao powder
• 1 tbsp all-natural almond butter
• ½ ripe banana
• vegan protein powder (30grams)
• 6 ice cubes

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.

PEANUT BUTTER-MOCHA PROTEIN SHAKE (DAIRY-FREE)

Need some caffeine to kick-start your day or workout?

This dairy-free protein shake can double as breakfast, or a pre-workout boost.

I religiously use caffeine in the form of coffee for my pre-workout (with a dash of beta-alinine). Energy drinks overload my central nervous system and make me feel like crack-cocaine had intercourse with clenbuterol (hardcore weight-loss stimulant).

Rick James himself would be scared.

Enough silliness, let’s get right to it! Vegetarian bodybuilders will love this concoction.

Chia seeds (superfood) provide fiber, quality protein, zinc, and B vitamins. Banana protects against muscle cramps during workouts, and provides complex carbs and electrolytes. Peanut butter provides protein, fiber, electrolytes, Vitamin E healthy fats, and…the texture and taste that only peanut butter has.

Ingredient

• 2 shots espresso, or 1 cup organic iced coffee
• 1 tsp all-natural, no sugar added peanut butter
• ½ ripe banana
• 4 tbsp. rolled oats (use 2 tbsp for lower carb)
• 1 cup coconut milk
• 1 serving chocolate protein powder
• 1 tbsp. chia seeds
• 6 ice cubes

Serves 1

For more ideas about high protein vegetarian recipes for muscle building and weight loss, watch this video - EASY HIGH PROTEIN MEAL PREP 2020 | LOSE WEIGHT & BUILD MUSCLE!

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 for Muscle Building and Weight Loss

 

How to Become a Vegetarian Bodybuilder?

 

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

If you’re wondering how to become a vegetarian bodybuilder (any form of a plant-based diet), you have come to the right place!

Ready to live a healthier, thinner, more physically fit lifestyle? It’s time to go plant-based.

Professional bodybuilders and athletes often enjoy improved physiques and athletic performance when they make the switch to plant-based diets. Beyond beating PRs and bulking up, there are many other reasons why people decide to make the switch to vegetarianism:

• It’s good for health, energy and fitness levels
• It’s good for the environment.
• It reduces inhumane practices toward animals (i.e. industrialized meat production).

Interested in making the switch to vegetarianism? Read on to learn how to make the transition comfortably and ensure it lasts.

Addressing Concerns About Going Vegetarian

Cutting meat from your diet can be both mentally and physically challenging, even for bodybuilders and athletes. It’s natural to stress about how a plant-based diet will impact your performance. You’ll find yourself fretting about how to get enough protein to build lean muscle, and when a monster workout or competition date looms, you’ll wonder if plants alone can sustain your energy levels enough to succeed.

However, switching to a plant-based diet keeps you in good company within the athletic community. Health organizations around the world, including the American Dietetic Association and the Dietitians of Canada, endorse vegetarian diets for sports training in their Nutrition & Athletic Performance Position Statement.

Increasing, a number of vegetarian athletes, like Carl Lewis, Jane Welzel, and Brendan Brazier, continue to prove the merit of a vegetarian athlete diet.

Tips to Gradually Transition to a Vegetarian Diet

When you’re ready to try out a new lifestyle it’s natural to want to jump right in. However, that can be a mistake. According to the University of Rochester Medical Center, people who attempt to transform themselves into vegetarians overnight are less likely to stick with it for the long term. If you’ve been a meat-eater all your life, a gradual approach may be better.

To get started going vegetarian, try incorporating these eating habits into your weekly routine.

Educate yourself with vegetarian-friendly magazines, websites, and cookbooks.

Make easy modifications to your favorite recipes, replacing meat with beans and vegetables.

Hate veggies? Instead of eating salads, start with fresh green drinks that include stuff you should throw in a salad, especially dark green leafy veggies. This way, you slowly introduce these new foods into your system. Over time your palate/taste will change, and you will crave these kinds of foods.

Plant-based protein powders will easily bridge the gap in your protein needs.

Stir-fries and scrambles: You can make an endless combo of meals by mixing some veggies (broccoli, carrots, bell peppers, spinach, etc.), some protein (quinoa, tofu, tempeh, seitan, etc.), and some spices (turmeric, coconut oil, black pepper, sea salt, etc.), and cooking them up together.

Seek out vegetarian restaurants and try new vegetarian-based ethnic foods

Regularly search for new recipes to keep you excited about you diet

Eat healthy fats for calories. Plant foods you should be eating include avocados, nuts and seeds, and coconut oil.

Making the Transition to Vegetarian: A Timeline.

There’s no reason to rush the process of becoming vegetarian. By following this timeline, you’ll gradually (and painlessly) switch over to a vegetarian diet within a matter of months.

• Weeks 1-2: Start with eliminating meat from only one meal per day for a couple weeks to build momentum.
• Weeks 3-12: In addition to subtracting meat from one meal per day, eliminate all four-legged animals from your diet.
• Weeks 13-24: Subtracting meat from two meals per day, eliminate all four-legged and two-legged animals from your diet.
• Weeks 25-52: Subtract fish from your diet, which means you are now not eating any kind of meat at this point.
• Week 52 and Beyond: If you feel that going vegan is right for you, then spend the next six to 12 months making the transition from vegetarian to vegan.

Vegetarian Diet Guidelines

Ready to start following a vegetarian diet? These meal plans and guidelines are designed to get you started, no matter what your health and fitness goals are.

Standard Baseline Diet

Put simply, a standard baseline diet is what your body is used to before you go vegetarian.

Therefore, it is the starting point from which comparisons can be made. Baseline diet studies are often evaluated in terms of meal frequency, caloric intake, water intake, and protein, carbohydrate, and fat intake.

Once you understand the effects of your current diet, you can determine what your baseline response is and gauge how dietary changes affect your fitness performance.

As an athlete, it’s important to consume more calories at breakfast than lunch, and more at lunch than dinner. This way, you’ll have the energy your need for your workouts and your metabolism will stay active.

It’s also important to spread protein intake throughout the day so your muscles can synthesize it. Recent research conducted by the American Journal of Clinical Nutrition and the Journal of the American Dietetic Association suggests limiting protein intake to 20 grams per sitting. (Bodybuilders will need significantly more).

Here’s what an average day our 135lb woman’s diet, with 90 grams of protein and 2,000 calories, should look like (a 225lb man trying to build muscle will almost need twice this):

• Breakfast – 20g protein & 700 calories
• Snack – 10g protein & 100 calories
• Lunch – 20g protein & 500 calories
• Snack – 10g protein & 200 calories
• Dinner – 20g protein & 400 calories
• Snack – 10g protein & 100 calories

“Light” Vegetarian Bodybuilding Meal Plan

If you’re looking to bulk up without gaining too much weight, this meal plan is a smart place to start.

(courtesy of top endurance athlete, Rich Roll)

• Pre-Workout Morning Smoothie: Kale, Beet, Chia seeds, Hemp seeds, Maca, Orange, Flax Seeds, Vega Whole Food Optimizer
• Post-Workout: Coconut water, and cold quinoa w/ coconut or almond milk, berries & Udo’s Oil & Hemp seeds
• Lunch: Salad with mixed veggies & vinaigrette or brown rice, beans & greens, hemp seeds
• Snacks: Vitamix with brown rice / pea / hemp protein, almond milk, cacao, almonds, walnuts.
• Dinner: Lentils over brown rice w/ beet greens & avocado, arugula salad, sweet potatoes
• Dessert: Coconut milk ice cream, Chia seed pudding (or homemade protein bar)
• During workout: On bike – coconut water, vega sport, perpetum. On run – coconut water, Vega Sport, Heed.
• If you want to add a little more “weight” to the meal plan, you can throw a black bean and quinoa veggie burger into the mix.

In Summary

Although most people will benefit from eliminating meat from their diets, athletes and fitness enthusiasts have the most to gain. Transitioning to a vegetarian diet is just as much of a mental mindset as a physical experiment.

Evaluate your current baseline diet and slowly make small changes every day. This is more than just a dietary change; it’s a strong, pure, and sustainable path to lifelong wellness.

As a vegan or vegetarian bodybuilder, it’s important to carefully plan your meals to ensure you reach your nutritional needs and avoid deficiencies which could hinder your strength training and athletic performance.

So long as you have a plan in place, your body will soon be enjoying the long-term benefits of adopting a healthier, more natural diet.

For more ideas on how to become a vegetarian bodybuilder, watch these 2 videos below –

Vegetarian Bodybuilding- Full Day of Eating - Pro Natural Bodybuilder Chris Elkins

 

HIGH PROTEIN VEGAN MEAL PREP | FULL DAY OF EATING

 

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 – How to Become a Vegetarian Bodybuilder