Sarah Meyers - Vegan Bodybuilding Cookbook: Plant-Based High Protein Recipes for Building Muscle in Bodybuilding, Fitness and Sports. Dozens of Healthy Meals to Get A Strong Body and Fuel Your Workouts

Veganism is steadily gaining in popularity these days as the awareness about leading environment-friendly lifestyles is increasing. Along with its popularity, the general misconceptions about this diet are rising as well. All these widespread misconceptions have managed to trigger a somewhat restrictive and negative attitude toward veganism. These misconceptions are the only reason why a lot of people hesitate before transitioning to veganism. Going vegan might seem like a fad, but it is the best way to lead an environmentally conscious life. Anyone interested in bodybuilding requires large doses of protein to develop muscles.

Reaching the protein goals while removing dairy and meat from the diet might not sound plausible. However, a vegan diet doesnt need to hold you back. You can attain all the protein your body needs without ever worrying about compromising the health of your muscles or your body in general. It doesnt matter what your exact goals are, if you visit the gym, you want to see results. Weightlifters, athletes, and fitness enthusiasts usually have different objectives. That being true, if youre reading this book, youre most likely looking to improve your strength, build muscle, increase your endurance, or trim body fat.

If thats the case, youll need to eat right. Nutrition is essential to your workout success. If you fail to supply your body with the nutrients and calories necessary for your fitness goals, you will never reach your full potential. Thats why you want to manage your nutrition intake. At this point of your journey, you probably need more than calories alone you need a balance of nutrients to guarantee enough energy to cover your basic daily activities before exercise, plus the required nutrients for exercising and to guarantee muscle performance, recovery, and growth. As intimidating as it sounds, working out while following a plant-based diet means having fewer food options than the average omnivore or even vegetarian.

This is particularly true when it comes to the lean protein sources you need to build strength. Education is the best investment you can make as a vegan athlete, plant-based gym rat, or whatever label fits you. Choosing the right foods and meals can be challenging, but this book will make it easy for you.

Breakfast

Dragon Fruit Smoothie

Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients Frozen pineapple chunks cup Light agave nectar 1 tablespoon Salt teaspoon Fresh dragon fruit (cubed and divided) 1 cup Chia seeds cup Fresh strawberries (sliced) cup Banana cup Unsweetened shredded coconut (toasted) 2 tablespoons Unsalted pistachios (toasted) 2 tablespoons Nutrition Fat: 15 g Carbs: 42 g Protein: 8 g Directions Start by taking a blender and adding agave papaya, cup of dragon fruit and salt. Blend into a smooth puree like consistency. This will take about 30 seconds.

Add chia to the puree and mix well. Transfer into a couple of bowls and refrigerate for about 15 minutes. Place strawberries, coconut, banana, remaining dragon fruit and pistachios on top.

Avocado Breakfast Pancakes

Preparation Time: 0 minutes Cooking Time: 35 minutes Ingredients Flaxseed meal 2 tablespoons Water 5 tablespoons Almond milk (unsweetened) 1 cup Ripe avocado (mashed) cup Sugar 2 tablespoons Lemon zest 1 teaspoon Vanilla extract 1 teaspoon Salt teaspoon Spirulina powder teaspoon Allpurpose flour (gluten free) cups Baking powder 1 teaspoons Canola oil 1 teaspoon Blueberries for topping Nutrition Fat: 7 g Carbs: 43 g Protein: 5 g Directions Start by taking a small bowl and placing the flaxseed meal in the same. Add in the water and mix well. Keep it aside for 5 minutes.

Take a blender and add in the almond milk, sugar, avocado, vanilla, spirulina, lemon zest and salt. Blend until the paste is smooth. This will take about a minute. Transfer the smooth paste into a large glass bowl and toss in the prepared flaxseed mixture. Take a medium-sized mixing bowl and add in the flour and the baking powder. Stir well to combine.

Add in the milk and avocado mixture. Gently fold both mixtures to combine well. Take a nonstick pan and place it on medium flame. Use a brush to gently line the surface of the pan. Wipe off excess if needed. Take a measuring cup of cup size.

Use it to scoop out the batter and empty it on the pan. Use the back of the cup to spread it into circles measuring 3 - inches. Pancakes need to be cooked for 4 minutes on each side. Ensure the pancakes are perfectly cooked through. If required, cook for about a minute extra on each side. (This batter makes 12 pancakes.) Place the cooked pancakes in the serving plate and top with fresh blueberries.

Apple Pie Breakfast Smoothie

Preparation Time: 5 minutes Ingredients Apple 1 Banana 1 Non-dairy yogurt 1 cup Protein powder (scoop vanilla) 2 scoops Oats cup Flax seed meal 2 tablespoons Cinnamon 1 teaspoon Nutmeg teaspoon Ground cloves 1/8 teaspoon Ice 2 cups Nutrition Fat: 6.9 g Carbs: 59.7 g Protein: 23.1 g Directions Start by removing the core and chopping the apple into 4 pieces.

Apple Pie Breakfast Smoothie

Preparation Time: 5 minutes Ingredients Apple 1 Banana 1 Non-dairy yogurt 1 cup Protein powder (scoop vanilla) 2 scoops Oats cup Flax seed meal 2 tablespoons Cinnamon 1 teaspoon Nutmeg teaspoon Ground cloves 1/8 teaspoon Ice 2 cups Nutrition Fat: 6.9 g Carbs: 59.7 g Protein: 23.1 g Directions Start by removing the core and chopping the apple into 4 pieces.

Also peel the banana and cut in 3 pieces. Take a blender and add in the apple, banana, non-dairy yogurt, Protein: powder, oats, flax seed meal, cinnamon, nutmeg, ground cloves and ice. Set the speed of the blender to high and blend all ingredients into a smooth puree. Transfer into 2 highball glasses and serve.