Five Delicious Vegan Bodybuilding Meals
As you build muscle, your body needs all the nutrients and protein that it can get. Protein is an essential macronutrient that’s needed for muscle growth and repair, and it’s usually found in meat. However, if you’re a vegan, you may not have as many choices of where to get your protein – but just because you’re cutting out meat, dairy and eggs from your diet, it doesn’t mean you’re cutting out protein. There are still many flavour- and protein-rich foods that you can eat to help you bulk up.
Here are some delicious vegan bodybuilding meals you can cook. Eat them with your protein shakes for optimum protein intake.
Hummus on Whole Wheat Pita Bread
Hummus is made of chickpeas, which are high in protein. It is a delicious Mediterranean recipe that you can easily make at home. Simply put two cups of drained well-cooked or canned chickpeas, ½ cup of tahini or sesame paste, ¼ cup extra-virgin olive oil and two cloves of peeled garlic in a food processor. Process and season with salt, pepper, ground cumin or paprika and lemon juice to taste. You can add chickpea liquid or water to the mixture, as needed, to create a smooth puree. Garnish with some parsley and serve with whole wheat pita bread.
Chilli is a dish that originated not from Mexico, but from Texas. This hearty stew, made from meat, chillies and beans, is a delicious meal that can be enjoyed any time of the day. Luckily, you don’t need meat to enjoy this dish. This vegan recipe from The Kitchn uses cocoa powder and molasses to add a hearty depth of flavour to this meatless dish.
Heat two tablespoons oil in a saucepan over medium heat and add a diced onion, two diced stalks of celery, a seeded and diced jalapeno and four cloves of garlic. Cook until soft, then add one tablespoon unsweetened cocoa powder, two tablespoons chilli powder, one tablespoon ground cumin, one teaspoon smoked paprika and salt and pepper to taste. Cook for two minutes, stirring frequently. Stir in one tablespoon molasses and one cup dried lentils and cook for one more minute.
Add one can diced tomatoes, three and a half cups of low-sodium vegetable broth, one can black beans and one can kidney beans to the mixture. Stir to combine, then bring to a boil. Reduce the heat and let simmer for 30 minutes, stirring occasionally so that the chilli doesn’t stick to the bottom of the pot.
Rice and Beans
Rice and beans is an age-old classic and can be served in an array of ways. It is one of the easiest dishes to make – you simply combine your favourite rice with your favourite kind of bean. For this rice and beans recipe from Robert Irvine of Food Network, you will need kidney beans and white rice.
Heat one tablespoon olive oil in a large saucepan and sauté two large cloves of garlic, one large diced red onion, one diced stalk of celery and one diced bell pepper until they are tender. Stir in two cans of kidney beans, one teaspoon onion powder, hot sauce and salt and pepper to taste. Let the mixture simmer slowly while you cook the rice.
Bring the chicken stock to a boil and stir in rice and butter. Reduce the heat to low, then cover and cook for 20 minutes. Don’t remove the lid during this time. After it is cooked, remove it from the heat and let it stand for five minutes.
Once everything is cooked, simply combine everything and enjoy.
Tacos are delicious, whether or not they include a meat filling. This recipe from The Wanderlust Kitchen uses a mix of lentils and bulgur cooked with a savoury and spicy taco seasoning for the filling. Top it with guacamole for an added richness that you will surely love.
In a large saucepan, heat one tablespoon vegetable oil over medium heat. Once the oil is hot, add ½ cup of diced red onion. Sauté the onions until soft, then add one tablespoon minced garlic, one teaspoon tomato paste, one packet taco seasoning and ¾ cup dried brown lentils. Continue sautéing, then pour in two cups of mushroom or vegetable broth. Allow the mixture to come to a boil, uncovered, for ten minutes. Cover the pot and let simmer until the lentils are tender.
While the lentils are cooking, prepare the bulgur. Bring 2/3 cup of water to a boil then add 1/3 cup bulgur to the pot. Turn the heat down to low and simmer, covered, until tender. Then transfer the cooked bulgur to the cooked lentil mixture and stir well to combine.
Then, make the guacamole. Scoop avocado halves into a medium bowl and mash with a fork. Combine the avocado with 1/8 cup red onion, one cup halved cherry tomatoes, cilantro leaves and lime juice and season to taste.
Now all that’s left is to build your tacos. Put the lentil-bulgur mixture at the bottom of your taco shell and then top with the guacamole.
This breakfast smoothie incorporates protein powder to give you that extra pep in your step first thing in the morning. Simply blend one cup unsweetened almond milk, one frozen ripe banana, ½ cup frozen mango, one to two large handfuls of baby spinach, ¼ cup pumpkin seeds, 2 tablespoons hemp hearts and ½ scoop protein powder mixed with ¼ cup water until smooth. Pour into a cup and enjoy!
These vegan bodybuilding recipes are not only delicious but also healthy and nutritious. They show that you do not need meat to get the amount of protein needed to bulk up. Plant-based food and protein shakes can easily fill its place.
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