Michael Matthews - Green & Lean: 20 Vegetarian and Vegan Recipes for Building Muscle, Getting Lean, and Staying Healthy

20 VEGETARIAN AND VEGAN RECIPES FOR BUILDING MUSCLE, LOSING FAT, AND STAYING HEALTHY

Michael Matthews

Copyright 2013 by Oculus Publishers.

All rights reserved. This book or any portion thereof may not be reproduced or used in any manner whatsoever without the express written permission of the publisher except for the use of brief quotations in a book review. The scanning, uploading, and distribution of this book via the Internet or via any other means without the permission of the publisher is illegal and punishable by law.

Please purchase only authorized editions of this book and dont participate in or encourage electronic piracy of copyrighted materials.

If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to buy their own copies. This was hard work for the author and he appreciates it.

This book is a general educational health-related information product and is intended for healthy adults, age 18 and over.

This book is solely for information and educational purposes and is not medical advice. Please consult a medical or health professional before you begin any exercise, nutrition, or supplementation program or if you have questions about your health.

There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions.

Because these risks exist, you should not use such products or participate in such activities if you are in poor health or have a pre-existing mental or physical health condition. If you choose to participate in these risks, you do so of your own free will and accord knowingly and voluntarily, assuming all risks associated with such activities.

Specific results mentioned in this book should be considered extraordinary and there are no typical results. As individuals differ, then results will differ.

ISBN-978-1-938895-08-1

Cover Designed by Damon Freeman

Photography by Emily Hillman

Typesetting by Kiersten Lief

Published by Oculus Publishers

www.oculuspublishers.com

Visit the authors website:

www.muscleforlife.com

Hi,

Im Mike and Ive been training for nearly a decade now.

I believe that every person can achieve the body of his or her dreams, and I work hard to give everyone that chance by providing workable, proven advice grounded in science, not a desire to sell phony magazines, workout products, or supplements.

Through my work, Ive helped thousands of people achieve their health and fitness goals, and I share everything I know in my books.

So if youre looking to get in shape and look great, then I think I can help you. I hope you enjoy my books and Id love to hear from you at my site, www.muscleforlife.com .

Sincerely,

Mike

Building Muscle as a Vegetarian or Vegan

Key information on how to balance your diet for building muscle as a vegetarian or vegan.

Its Time to Escape the Dreaded Diet Traps

Nothing is worse than having to starve yourself to lose weight. Well, you don't have to ever again!

How to Eat Right Without Obsessing Over Every Calorie

You can look and feel great without breaking out a calculator every time you eat.

Lets Get Cooking

Before we get to the recipes...

More and more people are turning to vegetarian and vegan lifestyles for moral reasons or their many health benefits, or both. Many athletes are wary to make the jump, however, because they believe its not possible to build a strong, muscular body if you dont eat meats and animal products. Theyre wrong.

The reality is you can make fantastic gains with exercise, weightlifting included, as a vegetarian or vegan if you know what youre doing, which is the reality for meat-eaters, too (just because you work out and eat a bunch of animal protein every day doesnt mean youre going to get stronger or more muscular).

Another problem that most people share, regardless of their dietary preferences, is the fact that eating properly to build muscle or lose fat presents unique problems if youre not good in the kitchen.

Eating to build muscle requires that you eat quite a bit of food each day, and forcing down large quantities of bland proteins and grains, legumes, and tubers day after day gets really old, really fast. And running amok and eating everything your stomach desires is a sure route to packing on an ever-expanding layer of unnecessary fat.

On the other hand, eating to lose fat requires that you carefully watch your food intake to maintain a caloric deficit each day (that you eat less potential energycaloriesthan you burn through basic bodily functions and activity). This leaves no room for the fatty and sweet indulgences that so many people crave, and its only a matter of time until you cant look at another pile of steamed veggies.

The good news is theres a simple solution to the above problems. By learning how to cook fast, healthy, and tasty meals that provide adequate protein, carbs, and fats, you can enjoy eating to build muscle or lose fat. And following a vegetarian or vegan diet wont get in your way.

Thats what this book is all about.

In it, youre going to find a compilation of my favorite vegetarian and vegan recipes that fit the bill. Every recipe in this book is designed to help you build lean muscle or lose fat while actually getting healthier (because who cares if you look great but feel like crap?). And they all TASTE GOOD.

So why buy this book?

Because following a diet, whether to get more muscular or lose fat, is SO much more pleasurable when you can enjoy your meals. I think this book will become a good friend.

As you probably know, you must eat properly to see good results from working out. You can grind away on the treadmill and pound weights until the cows come home and still see little to no results if you dont know how to support those activities with the right nutrition.

Muscles cant grow unless the body has the right nutrients to repair the damage caused by lifting weights. Eat too little, and you can not only fail to make gains, but you can actually lose muscle.

Your body cant lose fat unless you make it operate at just the right deficit of calories. Eat just a few hundred too many calories per day, and youll find yourself stuck in the miserable rut of feeling like youre on a diet without losing any weight.

That being said, many diet plans out there exist in a vacuum. That is, they assume that eating conditions will always remain the same. They dont take into account the fact that most people cant stomach the same handful of food options every day, or that being severely restricted in ones diet can lead to all-out splurging, which then leads to the dreaded weight yo-yo.

Whats needed is balancea diet that allows for a variety of foods and that allows you to indulge now and again. It also has to be simple and practical so as to fit in with the craziness of our daily lives. And last but not least, it needs to enhance your overall health by incorporating healthy carbs and fats instead of the junk found in most peoples fridges.

Well, thats what Muscle Meals is all about. If you follow the advice given in this book, youll not only find it easy to follow diets to gain muscle or lose fat, but youll also be able to actually enjoy them.