Vegan Muscle Building Foods - What do vegan bodybuilders eat?

 

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

Vegan Muscle Building Foods - TURMERIC, SPIRULINA, AND RHODIOLA ROSEA BENEFITS FOR BODYBUILDING

 

The benefits of turmeric for bodybuilding include weight loss, pain relief for muscle soreness, and anti-inflammatory properties.

 

Turmeric is now widely being marketed as a superfood supplement in the health and wellness industry.

 

Supplements are big business, and marketing campaigns sometimes create more questions than answers. The nutritional supplement industry raked in about $32 billion in revenue last year, and according to the “Nutritional Business Journal,” it’s expected to exceed $60 billion by 2021.

 

As a vegetarian bodybuilder or athlete, navigating the endless aisles of nutritional supplements can involve a minefield of questions:

 

·         Are supplements safe?

·         Do they live up to their promise?

·         Will they boost my performance?

·         What side effects do I need to know about?

 

The world of supplements used to be dominated by bodybuilders, but now ordinary men and women are popping pills and mixing powders to give their health and fitness an extra boost.

 

Considering the uncertain state of healthcare in America and for Medicare and Medicaid, more people are taking matters of health into their own hands.

 

Of the thousands of nutritional supplements on the market today, only some are worth your while. Unfortunately, many are unregulated, meaning that the companies that produce them aren’t required to go through stringent safety and efficiency testing.

 

But not all vitamins and supplements are created equal, and we’ve uncovered a few with definite health benefits. Conveniently, they also fit into a vegan bodybuilding diet.

 

Turmeric (Curcumin)

 

Why It’s Healthy

 

Curcumin is the most active constituent of turmeric. It is a potent anti-inflammatory agent, metabolic syndrome fix, and cancer prevention nutrient.

 

When taken long-term, turmeric has been shown to reduce inflammation and decrease post-operative pain and arthritis.

 

According to a 2013 medical study published in the “Journal of Pain Research,” 400 mg of turmeric was comparable to taking 2,000 grams of Tylenol.

 

The benefits also include it being proven effective for the type of pain, soreness, and muscle strains you feel after starting or ramping up a new vegetarian bodybuilding or fitness routine.

 

Not only is this nutrient a powerful antioxidant, it also helps the human body fight diseases, especially ones that attack and corrupt our DNA. Although more research is required to move forward, curcumin has been linked to anti-cancer benefits, both in preventing cancer and making chemotherapy more effective.

 

Most studies have revolved around colon, pancreatic, colorectal, and cervical cancer thus far. Since curcumin is a natural mediator of chemo-resistance and radio-resistance, it can help protect healthy cells from being destroyed during chemo and radiation therapy.

 

Turmeric Benefits

 

·         Post-surgery pain

·         Soreness and muscle strain

·         Arthritis

·         Disease prevention

·         Weight Loss

 

Where to Find It

 

If you’re a fan of Indian food, you’re already a little familiar with curcumin supplements. This is the yellow pigment that gives turmeric and curry spices their vibrant color, and it’s also found in ginger.

 

The recommended daily dose of turmeric is 500 mg, but it is poorly absorbed on its own. To reap the full benefits of this nutrient, you’ll need to take a supplement with black pepper extract, phytosomes with soy lecithin, or a curcumin nanoparticle product. The actual spice, turmeric, is the best natural source of this nutrient.

 

What to Keep in Mind?

 

Curcumin is fat-soluble, so be sure to take the supplement with a meal so that it absorbs into the body. The most common side effect of curcumin is minor gastrointestinal discomfort.

Some users have reported minor flatulence and a temporary yellowing of the stool.

 

Spirulina

 

Why It’s Healthy

 

Algae might not sound very appetizing, but a blue-green species called Spirulina holds much potential for blood lipids and triglyceride levels in the human body. It has been shown to increase oxygen levels in our bodies, thereby protecting healthy cells from free radical damage.

 

This is a vegan source of protein, and is known to help remove bodily wastes and toxins that stand in the way of your performance. Spirulina has more iron than spinach, more beta carotene than carrots, more calcium than whole milk, and more protein than tofu.

 

Spirulina Benefits

 

·         Protecting the brain

·         Reducing fat in the liver

·         Lipid metabolism

·         Heart health

 

It is NOT a good source of Vitamin B12*

 

*Contrary to the hype of supplement ads, spirulina is not considered to be a reliable source of Vitamin B12. Spirulina supplements contain predominantly pseudo-vitamin B12, which is biologically inactive in humans. The American Dietetic Association has declared that spirulina cannot be counted on as a reliable source of active vitamin B12.

 

Where to Find It

 

Spirulina occurs naturally in algae and seaweed. It is known to have a less than pleasant taste, so it is commonly put in capsule form for supplementation. Powder and flake forms of spirulina are commonly grown in laboratories and sold in the United States.

 

What to Keep in Mind?

 

The standard recommended dose is about 1 to 3 grams daily, though some medical professionals suggest taking up to 10 grams. There no known side effects of taking spirulina, but you should consult your doctor if you suffer from a metabolic condition, an autoimmune disease, or are pregnant.

 

The University of Maryland Medical Center warns that spirulina can be contaminated with toxic substances and heavy metals from the water where it grows. Only buy spirulina from trusted brands to ensure purity and avoid contamination.

 

Rhodiola Rosea

 

Why It’s Healthy

 

Rhodiola rosea is one of the few nutrients that have been proven effective in reducing fatigue and exhaustion during periods of pronged stress. Most of the medical studies so far have involved individuals “burned out” with daily stresses, rather than professional athletes who feel physically overexerted.

 

However, evidence shows that this nutrient holds great promise in promoting longevity and protecting the neurological reactions to stressful situations. A study published in the “International Journal of Nutrition and Exercise Metabolism“found that healthy, young adults who consumed rhodiola rosea an hour before exercise significantly increased their endurance capacity.

 

Several studies have shown that students taking rhodiola rosea also have improved focus, motor skills, reaction time, and test score performance. Scientists have hypothesized that the nutrient can help reduce depression and lengthen lifespans, but more research needs to be conducted in these areas before conclusions can be drawn.

 

Rhodiola Rosea Benefits

 

·         Fatigue and exhaustion

·         Stress relief

·         Increased agility

·         Cravings and addiction

 

Where to Find It

 

Rhodiola rosea grows in frigid, mountainous regions of the Arctic, but you don’t have to travel that far to find it. It is most commonly found in a standardized extract that contains rosavins and salidrosides in a 3:1 ratio. Research subjects have reported feeling less fatigue after taking only 50 mg of rhodiola rosea each day, though the average dose is between 200 mg and 400 mg.

 

What to Keep in Mind?

 

Researchers have not yet discovered any side effects related to taking rhodiola rosea, but it could potentially interact with pharmaceutical drugs you’re already taking. Athletes who are trying to wean themselves off minor caffeine addictions may be able to find transitional relief with this supplemental nutrient. Try taking it without food, either first thing in the morning or midday.

 

Summary

 

Turmeric benefits are many. Spirulina and rhodiola rosea are also two great examples of all-natural nutrients that your body can use to fight off sickness, heal after injury, and perform at its highest level.

 

Instead of stocking up on chemically-produced supplements with a list of ingredients you can’t pronounce, focus on naturally-occurring nutrients that your body simply isn’t getting enough of from your diet.

 

Whether you’re trying to lose weight, find more energy at the gym, or simply keep your body healthy, natural supplements may be able to give you an edge.

 

For more ideas about vegan muscle building foods, watch this video - What I Eat In a Day As A Vegan Bodybuilder (TIPS TO GAIN 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 – Vegan Muscle Building Foods

What is the Best Way to Permanently Heal Erectile Dysfunction from Home?

 

Click on Here to Discover How You Can Increase Stamina and Heal Erectile Dysfunction Without Using Drugs

Permanently Heal Erectile Dysfunction from Home - This New Surprising Treatment Ends ED

 

For years, medical researchers have been trying to find safe and reliable treatments for ED, but many of them require drugs, which of course lead to a whole host of other problems.

 

A recent study published in the Journal of Sexual Medicine, however, reveals a new method. One that has been very promising for other diseases.

 

Rats were divided into two groups – one group had human placental stem cells implanted into the corpora cavernosa of their penises, and the other group had phosphate-buffered saline injected in the same location.

 

They assessed the rats after one, six, and 12-week post-intervention.

After one week, they noticed a huge improvement in the treated group’s intracavernous pressure, which indicates erection strength. After six weeks, this had improved by 72 percent and after 12 weeks by 68 percent.

 

Neurons, endothelial cells, and smooth muscle cells had also regenerated in the treated rats.

 

Placenta-derived stem cells are effective because the placenta is rich in blood vessels and stem cells because of its role in transporting oxygen and nutrients from a mother to her baby. The only problem, however, is that a placenta is not that easy to come by since there are only so many human births from which they can be harvested.

 

They thought if placental stem cells are so effective after 12 weeks, scientists should investigate and use stem cells derived from adults.

 

It was also found that nerves, blood vessels, and smooth muscle cells in the corpora cavernosa of rats could regenerate when stem cells derived from adult fat cells were implanted.

 

Therefore, stem cell treatment may be the ED treatment of the future.

 

But there is a much simpler way to permanently heal erectile dysfunction from home. All you need to do is the easy exercises explained here for 3-7 minutes each day…

 

Permanently Heal Erectile Dysfunction from Home - ED Caused by this Steroid (It’s NOT Testosterone)

 

We’ve all heard about lacking testosterone (male hormone) causing ED.

 

And sometimes having too much estrogen (female hormone) does the same thing.

 

But now, new research reveals the third hormone that causes ED.

And this one may be more devastating than the other two put together.

 

In the Sudan University in Shanghai, Fei Wu, MD, and his colleagues studied 217 men aged 18 to 84 years suffering erectile dysfunction.

 

They then compared them with a similar group of men not plagued with ED.

 

The researchers discovered that aldosterone levels were elevated in the ED group. All men with mild, moderate, and severe ED showed increasing levels of aldosterone in their blood compared to non-sufferers.

 

Aldosterone is a hormone produced in the adrenal gland. It helps regulate levels of sodium and potassium in your body. It stimulates the kidneys to take in more sodium and release more potassium, an important balance in your body. By doing so, it helps you to retain salt, which, in turn, regulates blood pressure and enhances distribution of fluids in your body.

 

In short: aldosterone gets into action when your intake of potassium and sodium is not in balance.

 

So to heal erectile dysfunction, you should cut down on salt consumption.

 

But more importantly, load up on food-sourced potassium.

 

Examples of foods high in potassium are white beans, dark leafy greens (such as spinach), potatoes (with skin), squash, fish (salmon especially), avocadoes, mushrooms, and bananas.

 

But hormonal imbalance is just one piece of the puzzle. I’ve found that every man can permanently heal erectile dysfunction from home, using nothing but these easy 3 minutes exercises…

 

Permanently Heal Erectile Dysfunction from Home - A Simple Technique Proven to Cure ED

 

This simple technique is so easy you can do it wherever you want. Even in public, nobody will have any idea you’re doing it.

 

No drugs, no doctors, just you, in the privacy of your home.

 

But at the same time it’s extremely effective. In fact, several studies have found it more effective than prescription medications to cure ED.

 

In November 2015, the International Journal of Impotence Research published a paper that demonstrated that men who suffered from persistent ED after a radical prostatectomy could regain their sexual function by toning their pelvic floor muscles.

 

They divided men who suffered from ED 12 months after a radical prostatectomy into two groups: one group received pelvic floor muscle training for three months between 12 and 15 months after the operation, and the other group received such training for three months between 15 and 18 months after the operation.

 

They assessed erectile dysfunction with the International Index of Erectile Function (IIEF), a questionnaire that is completed by men with erectile dysfunction and that gives them a score out of 30, with 25-30 indicating no dysfunction and 0-6 severe dysfunction.

 

By the 15th month, the group that had received the pelvic floor muscle training’s erectile function had improved considerably over those who had received no training. Their climacturia (orgasm associated urinary incontinence) had also improved.

 

This is only the latest study in a growing volume of research that proves the value of strengthening these muscles to cure ED. A British research team led by Dr. Grace Dorey published an article in the 2004 edition of the British Journal of General Practice that described a study in which they found that pelvic floor muscle exercises were just as effective as Viagra, with 40 percent of their subjects regaining normal erectile function and 34.5 percent of them improving it.

 

How to do traditional pelvic floor muscle exercise:

 

Your pelvic floor muscles are the muscles between that surround the penis as well as the ones that run toward and around the anus.

 

The best way to identify the pelvic floor muscle is next time you urinate to stop in the middle. The muscles you just used are the pelvic floor muscles.

 

To identify the back part of the pelvic floor muscles try contracting the muscles around your anus without squeezing your buttocks.

 

Now that you have identified the right muscles, all that is left to do is to repeatedly contract them for about five seconds before releasing them and relaxing for 5 seconds, pretty much as you do any other muscle exercise. You can do it while standing, sitting, or lying on your back.

 

The above exercises will definitely help with your erectile dysfunction. In fact, this is the exercise used in the study we talked about (with 40% success rate).

 

However, I’ve developed much more powerful Pelvic Muscle Exercises, specifically focused on healing erectile dysfunction. And these exercises help all men who use them.

 

For more ideas to permanently heal erectile dysfunction from home, watch this video - How to Cure Erectile Dysfunction Naturally in 4 Steps | A Non Surgical Natural Impotence Cure

 

Permanently Heal Erectile Dysfunction from Home - To learn more about these power-pelvic exercises and cure your erectile dysfunction permanently, click here…

 

This post is from the Erectile Dysfunction Master Program, which was created by Christian Goodman for men who are looking for the best erectile dysfunction natural remedies.  This is an all-natural system that utilizes the power of exercises to permanently cure erectile dysfunction. By following the techniques in this program, you will be able to get hard fast without pills and maintain stronger erections for hours so you can enjoy sex again. 

 

Erectile problems can be physical or emotional. If your problem is physical, you need to exercise the muscles around the genital area. If your problem is emotional, then you need to learn relaxation techniques. Erection Master will teach you steps that can help get rid of your erectile dysfunction for good. As long as you're willing to commit 30 minutes of your time, 3 to 7 days a week for 1 to 2 months, they'll work for you. You can practice the steps alone or with your partner. 

 

These techniques are far more effective than Viagra, Cialis or other drugs for erectile dysfunction. The drugs only help about 40% of men who use them and can also cause very serious side effects. 

 

To find out more about this program, click on Permanently Heal Erectile Dysfunction from Home

 

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