Arnold Smith [Smith - Vegan High-Protein Cookbook For Athletes: 2 Books In 1 High-Protein Delicious Recipes For A Plant-Based Diet Plan

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VEGAN HIGH-PROTEIN COOKBOOK FOR ATHLETES 2 BOOKS IN 1 High -Protein Delicious Recipes For A Plant-Based Diet Plan And Healthy Muscle In Bodybuilding, Fitness And Sports Table of Contents VEGAN COOKBOOK FOR ATHLETES Table of Contents VEGAN COOKBOOK FOR ATHLETES VEGAN COOKBOOK FOR ATHLETES 101 high-protein delicious recipes for a plant-based diet plan and For a Strong Body While Maintaining Health, Vitality and Energy

Description

As an athlete, it may sound like the vegan diet may not provide you the right Nutrition. But I am sure after reading these recipes; you can very well debunk that myth. Inside this guide, there is a bunch of tasty and easy to cook recipes which will make sure that you get your share of protein and carbs. Remember that while being a meat free athlete aint easy, this is hardly a reason to quit! One of the greatest benefits of going vegan is the increased level of health you will experience and this manifests well beyond just your physique. Add to this the potent combination of healthy plant-based protein and you have a winner! You can also choose to supplement with vegan protein powder. Remember to prep your meals ahead of time for maximum convenience.

This guide covers the following recipes:

• Breakfast
• Lunch
• Dessert
• Desserts and snacks
• Sauces and dips

Happy Cooking!!

INTRODUCTION TO THE VEGAN DIET

A lot of people seeking to avoid a lifestyle that contributes to disorders and diseases such as heart attacks, type II diabetes and even cancer go Vegan. These people usually go vegan in order to reduce the intake of animal products and the harmful effects they can have on the body. Most vegan products are plant based and they reduce the risk of these terrible diseases as well as lowering the risk of developing Alzheimers disease and many others. A Vegan diet also contributes to weight loss, not only is a plant-based diet less calorie dense, but provides the right nutrients to slim down quickly. A Vegan diet lowers cholesterol levels, LDLs and blood pressure - this will make you not only feel great, but look great too. In fact, people on a vegan diet typically have their blood pressure 25-75% lower than a person with an animal product diet.

This also puts Vegans at a far lower risk of dementia. Essentially, a Vegan diet will create a healthy lifestyle without even needing to work out. If you do work out as well though, that can produce some incredible results in terms of both weight loss and health! I will explore some of these benefits further later on in the book. In addition, a lot of the antibiotics used in the modern animal farming system cause a lot of terrible side effects, and by going Vegan people are avoiding these. For example, excess oestrogen, which is used in order to make animals more 'plump' to increase the meat industries 'yield', can contribute to weight gain when consumed by humans.

BREAKFAST RECIPES

Chocolate PB Smoothie

Preparation time: 5 minutes Cooking time: 0 minutes Servings: Ingredients 1 banana cup rolled oats, or 1 scoop plant protein powder 1 tablespoon flaxseed, or chia seeds 1 tablespoon unsweetened cocoa powder 1 tablespoon peanut butter, or almond or sunflower seed butter 1 tablespoon maple syrup (optional) 1 cup alfalfa sprouts, or spinach, chopped (optional) cup non-dairy milk (optional) 1 cup water Optional 1 teaspoon maca powder 1 teaspoon cocoa nibs Directions Pure everything in a blender until smooth, adding more water (or non-dairy milk) if needed.

BREAKFAST RECIPES

Chocolate PB Smoothie

Preparation time: 5 minutes Cooking time: 0 minutes Servings: Ingredients 1 banana cup rolled oats, or 1 scoop plant protein powder 1 tablespoon flaxseed, or chia seeds 1 tablespoon unsweetened cocoa powder 1 tablespoon peanut butter, or almond or sunflower seed butter 1 tablespoon maple syrup (optional) 1 cup alfalfa sprouts, or spinach, chopped (optional) cup non-dairy milk (optional) 1 cup water Optional 1 teaspoon maca powder 1 teaspoon cocoa nibs Directions Pure everything in a blender until smooth, adding more water (or non-dairy milk) if needed.

Add bonus boosters, as desired. Pure until blended. Nutrition : calories: 474; protein: 13g; total fat: 16g; carbohydrates: 79g; fiber: 18g

Orange french toast

Preparation time: 15 minutes
Cooking time: 10 minutes Servings: Ingredients 3 very ripe bananas 1 cup unsweetened nondairy milk Zest and juice of 1 orange 1 teaspoon ground cinnamon Teaspoon grated nutmeg 4 slices french bread 1 tablespoon coconut oil Directions In a blender, combine the bananas, almond milk, orange juice and zest, cinnamon, and nutmeg and blend until smooth. Pour the mixture into a 9-by-13-inch baking dish. Soak the bread in the mixture for 5 minutes on each side. While the bread soaks, heat a griddle or saut pan over medium-high heat.

Melt the coconut oil in the pan and swirl to coat. Cook the bread slices until golden brown on both sides, about 5 minutes each. Serve immediately.

Oatmeal Raisin Breakfast Cookie

Preparation time: 5 minutes
Cooking time: 15 minutes Servings: 2 cookies Ingredients Cup rolled oats 1 tablespoon whole-grain flour Teaspoon baking powder 1 to 2 tablespoons brown sugar Teaspoon pumpkin pie spice or ground cinnamon (optional) Cup unsweetened applesauce, plus more as needed 2 tablespoons raisins, dried cranberries, or vegan chocolate chips Directions In a medium bowl, stir together the oats, flour, baking powder, sugar, and pumpkin pie spice (if using). Stir in the applesauce until thoroughly combined. Add another 1 to 2 tablespoons of applesauce if the mixture looks too dry (this will depend on the type of oats used).

Shape the mixture into 2 cookies. Put them on a microwave-safe plate and heat on high power for 90 seconds. Alternatively, bake on a small tray in a 350f oven or toaster oven for 15 minutes. Let cool slightly before eating. Nutrition (2 cookies): calories: 175; protein: 74g; total fat: 2g; saturated fat:0g; carbohydrates: 39g; fiber: 4g

Berry Beetsicle Smoothie

Preparation time: 3 minutes
Cooking time: 0minutes Servings: Ingredients Cup peeled and diced beets Cup frozen raspberries 1 frozen banana 1 tablespoon maple syrup 1 cup unsweetened soy or almond milk Directions Combine all the Ingredients in a blender and blend until smooth.

Blueberry Oat Muffins

Preparation time: 10 minutes
Cooking time: 20 minutes Servings: 12 mufins Ingredients 2 tablespoons coconut oil or vegan margarine, melted, plus more for preparing the muffin tin 1 cup quick-cooking oats or instant oats 1 cup boiling water Cup nondairy milk Cup ground flaxseed 1 teaspoon vanilla extract 1 teaspoon apple cider vinegar 1 cups whole-grain flour Cup brown sugar 2 teaspoons baking soda Pinch salt 1 cup blueberries Directions Preheat the oven to 400f.

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