Stephanie Sharp - Building Muscle Cookbook: Easy Delicious Ways to Build Muscle from Plant Protein
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- Book:Building Muscle Cookbook: Easy Delicious Ways to Build Muscle from Plant Protein
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What you eat matters when you want to gain lean muscles. Research has shown that world class competitors and even weekend joggers have become fitter and healthier just by eating whole plant foods.
Muscle Cookbook has displayed 30 delicious recipes, some inspired by plant-based foods from all over the world. Prepare simple, affordable, nourishing, whole foods recipes and start building and maintaining those muscles with:
Great Morning meals to strengthen your day.
Homemade shakes and sports drinks to boost your workouts.
Nutrient-packed meals.
Sweet treats that works and energise your body.
Oil-free options for all recipes; soy and gluten-free options throughout.
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Building Muscle Cookbook
Easy Delicious Ways to Build Muscle from Plant Protein
BY
Stephanie Sharp
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Copyright 2019 by Stephanie Sharp All rights reserved.
No part of this Book may be transmitted or reproduced into any format for any means without the proper permission of the Author. This includes electronic or mechanical methods, photocopying or printing.
The Reader assumes all risk when following any of the guidelines or ideas written as they are purely suggestion and for informational purposes. The Author has taken every precaution to ensure accuracy of the work but bears no responsibility if damages occur due to a misinterpretation of suggestions.
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Table of Contents
Every conscious body builder or athlete knows that their nutrition is critical in building a strong, lean and muscular physique. They know also that this can either make or break their career. Cooking however, easily can become a hobby, especially when you are looking forward to the same tasteless, boring, bland meals the fitness community says you must eat to become successful.
These recipes are not an upgrade from bland muscle building meals but are tasty, scrumptious meals that will tantalize your taste buds. This cookbook is a must have!
This delicious shake that will fill you up and promote the production of lean muscle mass.
Serves:
Time: 5 mins.
Ingredients:
- cup cranberries
- 2 scoops of vegan protein powder (chocolate or vanilla flavor)
- 1 banana (fresh or frozen)
- cup chia seeds
- cup hemp seeds
- 2 cups coconut milk
- 4 ice cubes
Directions:
1. Soak the chia seeds according to the method. Add all ingredients to a blender.
2. Blend for 2 minutes. Transfer to a large cup or shaker and enjoy!
This delicious sauce is perfect for enchiladas, tacos and so much more
Serves:
Time: 10 mins.
Ingredients:
- 1 tbsp. MCT oil
- tbsp. chili powder
- tbsp. whole wheat flour
- tsp. ground cumin
- tsp. oregano (dried or fresh)
- tsp. salt (or to taste)
- 1 garlic clove (minced)
- 1 tbsp. tomato paste
- 1 cup vegetable broth (see recipe)
- tsp. apple vinegar
- tsp. ground black pepper
Directions:
1. Heat a small saucepan over medium heat.
2. Add the MCT oil and minced garlic to the pan and saut for about 1 minute.
3. Mix the dry spices and flour in a medium bowl and pour the dry mixture into the saucepan.
4. Stir in the tomato paste immediately, and slowly pour in the vegetable broth, making sure that everything combines well.
5. When everything is mixed thoroughly, bring up the heat to medium-high until it simmers. Cook until it thickens (about 3 minutes).
6. Remove from heat then stir in your vinegar with the black pepper, adding more salt and pepper to taste.
Here we have a delicious sweet smoothie that works as either breakfast or after dinner.
Serves:
Time: 5 mins.
Ingredients:
- 1 green apple (peeled, cored, and chopped)
- 1 cup coconut milk
- tsp. cinnamon
- 2 scoops of vegan protein powder (vanilla flavor)
- 3 ice cubes (optional)
- 1-2 tsp. matcha powder (optional)
Directions:
1. Add all the required, and optional (if desired), ingredients to a blender.
2. Blend for 2 minutes. Transfer the shake to a large cup or shaker.
3. Top with some additional cinnamon powder or sticks.
4. Serve and enjoy!
This delicious Protein Power Salad is so filling it will hold you for a long day.
Serves:
Time: 20 mins.
Ingredients:
- cup dry quinoa
- 2 cups dry navy beans
- 1 green onion (chopped)
- 2 tsp. garlic (minced)
- 3 cups green or purple cabbage (chopped)
- 4 cups kale (chopped, fresh or frozen)
- 1 cup shredded carrot (chopped)
- 2 tbsp. extra virgin olive oil
- 1 tsp. lemon juice
- Salt and pepper to taste
Directions:
1. Prepare the quinoa according to the recipe. Prepare the beans according to the method.
2. Set a half of your olive oil on medium heat in a frying pan.
3. Add the chopped green onion, garlic, and cabbage, and saut for 2-3 minutes.
4. Add the kale, the remaining 1 tablespoon of olive oil and salt. Lower the heat and cover until the greens have wilted, around 5 minutes. Switch off the heat then set aside.
5. Take a large bowl and mix the remaining ingredients with the kale and cabbage mixture once it has cooled down. Add more salt and pepper to taste.
6. Mix until everything is distributed evenly. Serve topped with a dressing, or, store for later!
This creamy shake is easy to whip up and protein filled.
Serves:
Time: 5 mins.
Ingredients:
- 1 cups soymilk
- 3 tbsp. almonds
- 1 tsp. maple syrup
- 1 tbsp. coconut oil
- 2 scoops of vegan protein powder (chocolate or vanilla flavor)
- 2-4 ice cubes
- 1 tsp. cocoa powder (optional)
Directions:
1. Add all the required ingredients, and if desired, the optional cocoa powder, to a blender.
2. Blend for 2 minutes.
3. Transfer the shake to a large cup or shaker.
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