vegan bodybuilding recipes

Hey, it seems like you are looking for some vegan bodybuilding recipes. Well, you have arrived at the right place. Here, you will find a collection of various vegan bodybuilding recipes that are easy to prepare, taste great and will also help to build huge muscles. Keep reading to find out more about these various vegan bodybuilding recipes that you really need to know for vegan bodybuilding.

Peanut protein bars

What you need?
1 cup natural peanut butter (or alternative butter)

1 cup honey

3 cups oatmeal

2 cups of whey protein (optional)

5 drops of vanilla essence

Sprinkling of raisins, sesame seeds, flax seeds, goji berries, dried cranberries or choc chips

What to do?

Start by heating the peanut butter and honey in a large non-stick saucepan at a low heat until both the butter and honey become runny. Now, add the protein powder and oatmeal followed by a sprinkling of raisins, choc chips or whatever you find suitable from the above-mentioned suggestions. Next, add the vanilla essence and stir the mixture properly. After mixing, pour the mixture into a tray and let it set for at least 20 minutes. Slice into 10-12 equal bars and wrap in a greaseproof paper and store in a fridge.

Tofu spread

What you need?
100 gram tofu

3 teaspoon sunflower seeds

1 teaspoon sesame seeds

Juice squeezed from half lemon (if desired, you can add more)

Salt (according to taste)

2 teaspoon extra virgin olive oil

1 to 2 teaspoon of nutritional yeast

Little amount of water

What to do?

First, crush the seeds in a grinder, and then blend all ingredients in a blender. Blend the mixture until it gets creamy. However, it you find the mixture too dense then add some olive oil or water to it and blend for some more time.

Tofu and spinach soup

What you need?
3 inch long chunk of fresh tofu

2 bunches of fresh spinach

3 cups of vegetable stock

1 tablespoon of light soy sauce

Ground black pepper and salt to taste

What to do?

Divide the tofu into 12 small sections. Rinse the spinach leaves well and cut them into small sections. Boil the vegetable stock in a wok until it comes to a rolling boil state. Add both the tofu and soy sauce to the boiling stock and simmer for about 2 minutes. Now, add the spinach leaves and simmer for some time. In order to make the soup clear, skim the surface. Then, add the seasonings and serve immediately.

Nut drink

What you need?
8 almonds

2 dates

1 banana

1 teaspoon of sesame seeds

1 teaspoon of alfalfa seeds

1 teaspoon of kelp powder

¼ teaspoon of spirulina

¾ pint water

Mix all the above-mentioned ingredients in a mixer.

Banana and sunflower smoothie

What you need?
3 bananas

2 tablespoons of sunflower seeds

1 desiccated fig

1 cup of water

Blend all these ingredients in a blender properly until it gets smooth.

So now you know about various vegan bodybuilding recipes. As you see, all these recipes are very easy to prepare and also take little preparation time. So you can prepare them whenever you want. This is what makes these vegan bodybuilding recipes a good choice for every vegan bodybuilder. If you are also looking for some easy-to-make, nutritious and of course delicious vegan bodybuilding recipes, then the recipes given here could be the right choice for you to help with your journey of vegan bodyilding

Vegan Bodybuilding possible?

Vegan bodybuilding is is becoming more of a popular trend where a bodybuilder builds strong and powerful muscles by refraining from animal products. They derive nutrition required for muscle recovery and formation from plant food sources. However, many people may ask, “Is bodybuilding possible by abstaining from a meat diet?” Well, the answer is “Yes”.

If you are excluding animal products from your diet, then there are chances that your body may be deficient of these vital nutrients required for muscle building. Careful planning and wise choices are required to become a healthy vegan bodybuilder. Proper planning and food choices are required to make a vegan bodybuilder meal plan healthy and well-balanced.

Include certain foods in your diet that replaces animal protein and other nutrients. The following vegan bodybuilding meal plan can provide you with complete nutrition to build an impressive physique.

1. Get the best Vegan Dietary Sources for Bodybuilding:
Proteins:

Protein is the key element for muscle growth and recovery. Both essential and non-essential amino acids help to provide basic ingredients that help in the repair of wear and tear to damaged muscle tissues after rigorous workouts. Vegan bodybuilders should include plant proteins that comprise of 8 amino acids. Some of the plant sources that offer complete proteins are legumes, soy, hemp seeds, corn, nuts, grains and beans. Some of the best sources that can substitute dairy products are almonds, beans, sunflower seeds and sesame seeds.

Carbohydrates and Fats:

Include enough amounts of carbs in your vegan bodybuilding meal plan as they are crucial for growth of muscles. Include organic foods that provide you sufficient fiber and low glycemic carbs to keep your blood sugar levels normal. Fat should comprise around 30% of the total calories. Nuts are the best plant sources of omega 3 fatty acids (fats).

2. Meal timings:

Eat 6 to 8 small frequent meals to keep a constant influx of all the vital nutrients. The sufficient supply of nutrients act as fuel for muscle growth and recovery so you can workout harder the next time you hit the gym.

3. Enough Calories:

Vegan diet is high in fiber but less in calories due to large quantities of fruits and vegetables. Take 15-20 calories per pound of your body-weight to meet the minimum calorie requirements of bodybuilding diet.

4. Fortified foods and Protein supplements:

Include fortified rich foods such as fortified cereals, bran, dried peas and beans and other protein supplements.

Sample Vegan Bodybuilding Meal Plan:

Breakfast:

This should include vegan protein source such as rice, pea or hemp. You can include granula, soy milk or bananas.

Pre-lunch snack:

Take a handful of nuts such as pistachios or cashews or 2 slices of soy cheese with 2 slices of whole grain wheat bread. You can also take 2 tbs peanut butter with one whole wheat bagel.

Lunch:

Lunch should comprise of proteins and carbs. You can include soy protein powder or bar, organic brown rice or quinoa. Take beans and other green leafy veggies with 2 slices of whole wheat bread.

Snack:

This should include organic protein bars and variety of nuts.

Dinner:

A high protein stew is best for a vegan bodybuilding diet. You can include large bowl of vegetable salad or veggie soy cheese burger patties.

Post-dinner:

This should include any protein food such as granula bar, natural peanut butter with bread or soy milk.
A typical vegan bodybuilding meal plan is all about making wise food choices that provide you complete nutrition to get a well-toned body.