2 Plant-Based Recipes for Athletes to Build Muscle and Lose Fat

 

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

MUSHROOM AND BLACK BEAN VEGETARIAN MEATBALLS

Sometimes I throw these vegetarian meatballs into a sub and smash it after a hard workout!

You may be surprised by how good black beans are for your health.

Just a half-cup of black beans contains six grams of dietary fiber with less than a gram of fat and no cholesterol.

These are quite filling without the fat (and lethargy) of eating beef meatballs.

Here’s a link to a vegan meatball recipe as well.

Yield: Makes approximately 6-8 “meatballs”

Ingredients

• 1 15 oz. can of black beans, drained and rinsed
• 8 oz. of shiitake mushrooms, finely chopped
• 1 organic farm fresh egg
• 1/2 cup of gluten free Italian bread crumbs
• 1 cloves of garlic – minced
• 1 tsp. of ground sea salt
• Ground black pepper to taste

Directions

• Pre-heat oven to 350 degrees.
• Place black beans, mushrooms, egg, bread crumbs, garlic, salt, pepper and seasonings into large bowl. Mix* thoroughly.
• Coat muffin tin with coconut oil.
• Roll mixture into balls and place in muffin tin.
• Bake for approximately 12-15 minutes. Be careful not to let them dry out.
• Remove from oven and serve with marinara sauce.

*The interior texture can get mushy if the mushrooms or black beans contain too much liquid. Be sure to drain all ingredients thoroughly before mixing.

GLUTEN-FREE ASIAN QUINOA WRAPS

Here at Vegetarian Bodybuilding.com we have a lot of love for quinoa because it is one of the rare vegan sources that carry a complete protein profile. And frankly, it tastes pretty damn good and is very filling. Once you have some cooked quinoa on hand, you can whip these up faster than PB&J.

*Recipe contributed by Madeleine Orellana. Photo by Rachael Braun.

Makes: 3 wraps

• 2 cups cooked quinoa
• 3 tablespoons vegenaise
• 2 tablespoons rice vinegar (make sure it doesn’t contain any type of added grain such as barley malt)
• 1 tablespoon hot sauce of your choice (gluten free options: Sriracha, Franks Red Hot sauces, Cholula hot sauce), more or less to taste
• Reduced-sodium soy sauce or tamari to taste (gluten free options: Tamari soy sauce, San-J soy sauce, Kikkoman soy sauce, Eden organic soy sauce, La Choy soy sauce, Wan Ja San soy sauce)
• 1 scallion, thinly sliced
• 3 large wraps, preferably brown rice, spinach (gluten free options: Rudi’s gluten free tortillas, La Tortilla Factory, Toufayan gluten free wraps, French Meadows gluten free tortillas, Engine 2 Tortillas)
• 4 cups arugula, baby spinach, or mixed baby greens
• 1 large ripe avocado, peeled and diced
• 1 large carrot, grated or finely diced

Directions

Combine the cooked quinoa, vegenaise, rice vinegar, hot sauce, and scallions in a mixing bowl and stir together well. Drizzle in a little soy sauce, just enough to add subtle flavor.

Dollop 1/2 cup of the quinoa mixture onto center of the wrap and top with a good handful of the greens, a quarter of the avocado, and a quarter of the carrots. Roll and cut in half. Repeat with remaining wraps.

To get more plant-based recipes for athletes, watch this video – VEGAN MEAL PREP FOR MUSCLE | 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 – Plant-Based Recipes for Athletes

2 High-Protein Low Fat Vegan Recipes for Building Muscle

 

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

UNBELIEVABLY CREAMY AVOCADO SPAGHETTI

Vegetarian Pasta with Simple, Fresh Ingredients

Take a couple avocados, some fresh basil leaves, garlic, lemon juice, and olive oil. Then, just throw it all into a food processor and let it ride. Mix with some sweet cherry tomatoes and perfectly cooked spaghetti and get ready to smile!

Yield 4 servings | Prep Time 10 minutes | Cook Time 10 minutes

Ingredients:

• 12-ounces spaghetti
• 2 ripe avocados, halved, seeded and peeled
• 1 cup cherry tomatoes, halved
• 1/2 cup fresh basil leaves
• 2 cloves garlic
• 2 tbsp. freshly squeezed lemon juice
• 1/3 cup olive oil
• Sea salt and fresh ground black pepper, to taste

Instructions:

• Cook spaghetti in salt water according to package instructions; drain well.
• To make the avocado sauce, combine avocados, basil, garlic and lemon juice in the bowl of a food processor; season with salt and pepper, to taste. With the motor running, add olive oil in a slow stream until emulsified; set aside.
• In a large bowl, combine pasta, avocado sauce, and halved cherry tomatoes.

Adapted from http://damndelicious.net/2014/06/20/avocado-pasta/

PORTOBELLO TOFU FAJITAS

Fast Fajitas

While you are downing/smashing your protein shake after a workout, you can whip up these healthy”fa-gi-tas” fast. I like to use Vidalia onions and coconut oil for a hint of sweetness, which complements the spiciness/saltiness nicely.

Health Benefits of Portobello Mushrooms

Portobellos have a balance of protein and carbs, and they are low in fat. They have a moderately high amount of fiber.

Fiber is a key substance for controlling cholesterol and blood-sugar levels.

It also has a filling effect on the body, which is beneficial for weight maintenance.

Portobello mushrooms contain moderate amounts of B vitamins.

This helps with red blood cell formation, nervous system function, and energy production.

Among all natural food sources, mushrooms are the only ones containing selenium, a compound necessary for the proper function of the thyroid and male reproductive systems.

Selenium is an antioxidant that protects the cells from damage from heart disease, age-related diseases, and certain cancers.

Carbs: 31 | Fat: 15 | Protein: 18.5 | Calories: 335

Yield: 4 servings

Ingredients

• 3-4 large Portobello mushrooms
• pound extra-firm tofu
• 3 red bell peppers
• 1 Vidalia onion
• 1 tbsp. taco seasoning (see below)
• 1/2 lime, fresh squeezed
• 1/2 cup cilantro, chopped
• 1 tbsp. coconut oil (for the pan)

Taco seasoning:

• ¼ cup chili powder
• ¼ cup cumin powder
• 1 tbsp. garlic powder
• 1 tbsp. onion powder
• 1 tsp. oregano leaf (or oregano leaf powder)
• 1 tsp. paprika
• 1 tsp. ground pepper
• ¼ cup Himalayan salt or sea salt (optional)

Directions

• Remove stems of mushrooms, wipe tops clean, and cut into thick slices.
• Thinly slice bell peppers and onion.
• Mix together taco seasoning ingredients by simply shaking well in a jar.
• In a large skillet over medium heat, add coconut oil, peppers, and onions.
• Toss in the tofu.
• Cook about 2 minutes.
• Add mushrooms and 1 tbsp. taco seasoning.
• Stirring occasionally, cook another 7-8 minutes or until softened.
• Squeeze 1/2 lime (or more) into the pan, add salt, and stir.
• Turn off heat.
• While the veggies are cooking, prepare your toppings of choice.
• Warm the tortillas if desired.
• Serve with cilantro and toppings of choice.

To get more high-protein low fat vegan recipes, watch this video – VEGAN HIGH PROTEIN 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 Low Fat Vegan Recipes for Building Muscle

2 Vegan Recipes for Athletes to Build Muscle and Lose Fat

 

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

VEGAN STUFFING CAKES FOR THE HOLIDAYS!

To be honest, I’m not a big fan of stuffing but I have to say these are pretty tasty. Also, these are great to eat throughout the holiday season, not just Thanksgiving.

Vegan Stuffing Cakes Recipe

Ingredients:

• 8-ounce package Pepperidge Farm Herb Seasoned Classic Stuffing
• 1 tablespoon olive oil
• 2 stalks organic celery, diced
• 2 tablespoons organic flax seed meal
• 4 tablespoons organic coconut oil*
• 1/4 teaspoon Himalayan sea salt
• 1 teaspoon organic garlic, minced
• 1/8 teaspoon organic sage
• 1/8 teaspoon dried thyme
• 1 1/2 cups vegetable stock

*You can also refer to this resource: Vegan Baking Substitution Guide

Directions:

• Preheat oven to 350 degrees.
• Line a baking sheet with a silicone mat or parchment paper.
• Heat olive oil in a large (4-quart) saucepan over medium-high.
• Add celery, and salt and saute, stirring frequently, for about 3 minutes.
• Add garlic and saute, stirring, for about 30 seconds.
• Stir in stuffing mix and herbs until well combined and then begin stirring in stock a little at a time until a moist but firm consistency is achieved.
• Whisk flas seed into melted coconut oil/butter, drizzle over mixture, and stir to completely incorporate.
• Divide into 8 equal scoops on prepared baking sheet.
• Flatten each into a 3/4-inch disk and bake for about 15 minutes or until set and enticingly crispy on the exterior.
• Serve immediately.
•  

Recipe Inspired by The Blooming Platter

ROASTED CHICKPEA GYROS

This is simple and delicious Mediterranean-inspired roasted chickpea wrap with refreshing tzatziki sauce.

Nutrition Information

Serves: 4
Serving size: 1 gyro (1/4 recipe)
Calories: 331
Fat: 12.6g
Carbohydrates: 45g
Sodium: 575mg
Fiber: 7.5g
Protein: 11.5g

Ingredients

• 1 15 oz can (425 g) chickpeas, drained and rinsed (1 ½ cup soaked chickpeas if starting from dry)
• 1 Tbsp (15 mL) olive oil
• 1 Tbsp (6.8 g) paprika*
• ½ Tbsp (3.4 g) ground black pepper
• ¼ Tbsp (1.7 g) cayenne pepper
• ¼ tsp (1.4 g) salt
• 4 pita flatbreads
• 1 cup (250 g) tzatziki (click here for recipe, use ⅓ recipe if you’re just making it for these gyros)
• ¼ red onion, cut into strips
• 2 lettuce leaves, roughly chopped
• 1 tomato, sliced

Instructions

1. Pat dry chickpeas with paper towel, removing any skins that may come off.
2. Gently toss chickpeas with oil, paprika, black pepper, cayenne pepper, and salt.
3. Spread chickpeas onto a greased rimmed baking sheet and roast at 400 degrees F (200 C) for about 20 minutes, until lightly browned but not hard.
4. Spread some tzatziki onto one side of the pita, then sprinkle in ¼ of the chickpeas and add veggies. Fold in half and enjoy!

Notes

*If you don’t like spicy foods, halve the amount paprika, black pepper, and cayenne pepper. Taste a chickpea before baking and adjust flavors as needed.

If your pita breads crack when you fold them, cover them with a moist paper towel and microwave for 20 to 30 seconds. Assemble your sandwich immediately after microwaving.

Recipe adapted from Live Eat Learn.

To get more vegan recipes for athletes, watch this video – HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

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 Recipes for Athletes

Why Plant-Based Fitness and 4 Main Points to Take Note

 

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

PLANT-BASED FITNESS, NOT JUST BECAUSE IT’S HEALTHY

Being a vegetarian bodybuilder is a good choice, one made for a variety of reasons.

VegetarianBodybuilding.com primarily focuses on the health benefits, but in this article I want to illuminate another valid reason to consider if you haven’t already … how animals are being treated and medicated for the purposes of our consumption.

First allow me to get one thing off my chest, I think it’s beyond silly to judge meat-eaters, they are not the enemy. And believe it or not, meat itself isn’t the enemy either.

The bigger point I want to make is that we would all be doing better if we didn’t judge others for any reason. Even within the vegetarian tribe, some vegans turn their noses up at vegetarians … and some vegetarians turn their noses up at pescetarians and semi-vegetarians. To this I say:

• Different things work for different people
• We are all doing our best with the level of awareness we have at any given time
• Love and tolerance is a strength, not a weakness
• Let’s change the conversation to a more open, less extreme tone

It’s not about who’s right or wrong, we all have a personal truth and the ugliness that goes into any judgmental dynamic weakens everyone in the dynamic. Not to mention, not all of us can be vegetarians/vegans… it is simply unhealthy for some; we have different genes and biochemistry.

What if… we explored the idea of eating more plants and less animals for the purposes of compassion; even if it expresses itself as a semi-vegetarian practice?

We can argue what is the healthiest diet until we’re blue in the face, you can find an article that says even water is bad for us to drink – in fact, my guess is that there are small percentage of people that can live a long and healthy life from a cheeseburger/chocolate cake diet, however…

The sad fact is that animals are being subjected to needless abuse and inhumane suffering.

Is your average meat-eating consumer a bad person because they are the target of the meat industry? No. It is the practices of that industry that need to be looked at. The reality is animals experience pain just as humans do, so we should ask ourselves what would it be like to live how they live, how they are treated, and how they are killed… even tortured at times.

My energy is directed at the methods of the modern-day food industry in terms of what they do to produce meat at maximum profit. The good news is that there are still privately owned farms that produce healthy, organic, non-GMO meat using humane practices. The bad news is that they are a dying breed, and are being systematically crushed by the monopolized food industry.

My second point is … if we are going to eat meat it’s important to know exactly where it’s coming from and how it’s being produced.

For those of us who experience the world in an energetic sense, like myself, there’s another thing to consider… the negative energy that resides in the animals being tortured and killed. It’s probable that this toxic energy-cocktail of fear, pain, and suffering is being absorbed by those who are consuming the meat. Just a thought.

The argument that eating animal meat is the foundation of our evolution as a species, that we need it for human survival, and that we can’t get enough protein without meat are misleading half-truths perpetuated by an out-dated cultural paradigm. I can’t tangibly argue against the first two proposed truths, however I know of some vegetarian bodybuilders who can physically disprove the protein myth.

Let’s Come Together on These 4 Points

1. We don’t have to necessarily have to eat only plants to be healthy
2. We don’t need to eat meat to build strong, beautiful physiques
3. Our health will benefit by eating more plants
4. Animals (suffering) will benefit by eating less meat

To find out more about plant-based fitness, watch this video – HIGH PROTEIN VEGAN MEAL PREP | @avantgardevegan by Gaz Oakley

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 Bodybuilding Meal Ideas

Vegan Bodybuilding Meal Ideas for You to Build Muscle and Lose Fat

 

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

QUINOA VEGGIE OMELETTE BITES

You can take this protein-packed recipe and make a few batches to stock up on a nice post-workout snack, and it’s gluten-free.

Ingredients:

• 2 cups cooked quinoa, warmed
• 1/2 cup shredded organic cheddar cheese (gluten-free)
• 6 eggs (vegetarian fed, free-range)
• 1 clove garlic, minced
• 1 teaspoon sea salt
• 1/3 cup chopped fresh spinach leaves
• 1/2 cup chopped zucchini

Directions:

• Preheat oven to 350 degrees and coat muffin tin with coconut oil
• In a large bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, sea salt, zucchini, and spinach leaves. Stir well.
• Spoon mixture into mini muffin tins. Bake at 350 degrees for 20 minutes. Remove from oven and let cool for 12 minutes.

ADD COCONUT YOGURT TO YOUR MEAL PLAN

I highly recommend that you add coconut yogurt to your meal plan…

Coconuts are a great source of fiber, vitamins, minerals, and amino acids. They have tons of calcium, potassium, and magnesium, as well as electrolytes. Coconuts are also excellent for your immune system. They are antibacterial, antiviral, antifungal, and anti-parasitic, meaning they kill harmful bacteria, viruses, fungi, and parasites. And these days it’s not too hard to find (especially at Whole Foods).

Vegan Yogurt

As far as I know, all forms of coconut yogurt are vegetarian (unless there’s a new one with bacon bits I’m unaware of), but some brands use coconut milk and no dairy at all, which offers a vegan option. Non-Dairy coconut yogurt made from coconut milk may also be a good choice for those who avoid soy milk products or if you suffer from being lactose intolerance.

Ideal for Snack or Breakfast

You can expect coconut yogurt to have 320 calories in a 16oz portion, give or take depending upon the brand; greek-style yogurts tend to have more calories. Add a protein shake blended with banana to this snack and you will have a solid breakfast to get you started on your day. I also have 1-2 of these a day for a convenient snack.

Good Source of Calcium and B-12

One 16oz portion of this yogurt provides approximately 80 percent of the daily recommendation of calcium. It will also provide 100 percent of the daily recommendation of vitamin B-12.

How to Make Vegan Coconut Yogurt

Ingredients:

• 2 13.5 ounce cans of full fat coconut milk
• 1 tsp agar agar (seaweed that is clear and acts like gelatin)
• One packet of yogurt starter

Instructions:

1. Heat the coconut milk in a small saucepan to 115 degrees Fahrenheit.
2. Remove from heat and sprinkle the agar agar into the milk and mix well.
3. Allow the milk to cool to 110 degrees, then add the yogurt starter and mix well.
4. Transfer milk to a jar or to the yogurt maker, depending on the technique you are using.
5. Incubate the milk for 24 hours, keeping the temperature between 105 and 115 degrees. During this time, the milk will separate and if you are fermenting in a clear container you will see clear liquid on the bottom. This is normal, do not be concerned.
6. After 24 hours the milk will have a yogurt taste and will have thickened somewhat but will still be fairly thin. Use a spoon to mix the yogurt up and then place it in the refrigerator for at least six hours. This halts the fermentation process and allows it to thicken.

To get more vegan bodybuilding meal ideas, watch this video – HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein

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 Bodybuilding Meal Ideas