Power Vegan Meals For Hard Training Athletes

by MIKE MAHLER

Here are a variety of vegan meals that have a nice balance of protein, fat, low glycemic carbohydrates and are supercharged with spices and plant sterols.


Supercharged Lentil And Veggie Mix

Steam the following for 30 minutes

1 cup of baby spinach

1/4 cup of fresh basil

1 cup of baby carrots

1 tomato

2 cups of cauliflower

2 cups of lentils



Spices added: 1/4 teaspoon each of: garlic, turmeric, oregano, and fennel seeds.



After the meal is cooked add 2 tablespoons of hempseeds. The hempseeds and lentils combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.



Black Beans and Pistachios

Steam the following for 30 minutes

1 cup of fresh basil leaves

1 cup of red bell peppers

1 cup of yellow bell peppers

1 cup of broccoli

2 cups of black beans

Spices added: 1/4 teaspoon each of: cumin, oregano, and ginger

After the meal is cooked add 1/4 cup of pistachios. The pistachios and black beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.


Garbanzo Beans And Pumpkin Seeds

Steam the following for 30 minutes

1 cup of baby spinach

1 tomato

1 cup of yellow squash

1 cup cauliflower

2 cups of garbanzo beans

Spices added: 1/4 teaspoon each of: turmeric, basil, and rosemary

After the meal is cooked add 1/4 cup of pumpkin seeds. The pumpkin seeds and garbanzo beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.


Kidney Beans And Sliced Raw Almonds

Steam the following for 30 minutes

1 tomato

1 cup yellow bell peppers

1 cup of broccoli

2 cups of kidney beans

Spices added: 1/4 teaspoon each of: cumin basil, and oregano

After the meal is cooked add 1/4 cup of Kidney Beans. The raw almonds and kidney beans combine well together for complete protein. Finally add 1-2 tablespoons of Udo's Choice Oil to the mix which is an exceptional source of essential fatty acids.


Quinoa And Hempseeds
Place 1 cup of quinoa and 2 tablespoons of hempseeds in a rice cooker. Add two cups of water and cook. This will take around twenty minutes to cook. For enhanced flavor and nutrition add in 1/4 teaspoon of tumeric, basil, and oregano. After the meal has been cooked add one tablespoon of olive oil or Udo's Oil. For more protein, add two tablespoons of hummus and stir it in.


Power Shakes



Blueberry Vanilla Pumpkin Pie



1 scoop of vanilla pea protein isolate (pure advantage brand)

1 scoop of sun warrior vanilla protein powder

1 tablespoon of pumpkin pie spice

1 tablespoon of udo's choice oil

8oz of low sugar almond milk

8oz of ginger tea

2 cups of blueberries

1 scoop of Foundation Formula vitamin/mineral powder


Place in a blender and blend for 30 seconds. Great shake to have for breakfast or an hour after hard workouts.



Coconut Power Shake


This is a great shake for anyone that wants to gain weight. It can also be used for serious fuel two hours before a tough workout.

Ingredients:

Two Scoops of Vanilla Rice Protein

One can of reduced calorie Coconut Milk (Get at Trader Joes)

Two cups of Frozen Mangoes

Ten ounces of water

Blend for thirty seconds and you are ready to go.


Nutrition Breakdown:

30 grams of protein
27 grams of fat
42 grams of carbohydrates
570 calories

Chocolate Peanut Butter Dessert Shake

This is a great treat for anyone on a reduced carbohydrate diet or for a healthy dessert alternative. I often have this after dinner for dessert.


Ingredients:

Two Scoops of Chocolate Rice Protein

Two Tablespoons Of Peanut Butter

8oz of Vanilla or Chocolate Almond Breeze Almond Milk (reduced calorie)

1 cup of ice

Blend for thirty seconds and you are ready to go.


Nutrition Breakdown:

40 grams of protein
19 grams of carbohydrates
20 grams of fat
416 calories.


Vanilla Berry Blast Recovery Shake

This is a great workout to have after a tough workout.

Ingredients:
Two scoops of Vanilla Rice Protein
Two cups of frozen blueberries
Ten ounces of water

Nutrition Breakdown:
30 grams of protein
46 grams of carbohydrates
2 grams of fat
322 Calories


Great Workout Insurance Shake

This is great pre-workout shake to ensure that you have adequate fuel to power through a tough workout.

Ingredients:

Two scoops of Vanilla Rice Protein
Two cups of frozen strawberries
1 tablespoon of Udo’s Choice Oil with DHA
Ten ounces of water


Nutrition Breakdown:

30 grams of protein 120
15 grams of fat 135
34 grams of Carbohydrates 136
391 Calories


Protein Bars


Most protein bars taste terrible and are loaded with sugar. Homemade protein bars are a great healthy alternative.


Vanilla Almond Protein Bar

Ingredients

2 scoops vanilla rice protein

2 tablespoons almond butter

2 tablespoons ground flaxseed

¼ cup of water

Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.


Nutrition Breakdown (1 bar)

26 grams of protein
15 grams of carbohydrates
23 grams of fat
371 calories


Chocolate Peanut Butter Protein Bar

Ingredients

2 scoops Chocolate rice protein

2 tablespoons peanut butter

2 tablespoons ground flaxseed

¼ cup of water

Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.

Nutrition Breakdown (1 bar)

27 grams of protein
17 grams of carbohydrates
21 grams of fat
365 calories


Chocolate Pecan Bars


3 scoops of Sunwarrior Chocoloate Protein Powder

1 tablespoon of cinammon powder

1/4 cup of pecans

2 tablespoons of flaxseed powder

2 tablespoons of raw almond butter

1 tablespoon of non dairy/non gluten brownie mix

1/2 cup of low sugar almond milk


Stir it up into a thick paste. Broke off into 6 parts and put it in the fridge for two hours. then backed it at 425 for 11 minutes. Turned out really well. Hard three parts as a snack and then the other three parts for dessert after dinner.


Vanilla Pecan Protein Cookies


Ingredients

3 scoops of sunwarrior vanilla protein powder (equal to 45 grams of protein)

3 tablespoons of sunflower seed butter (equal to 10.5 grams of protein)

1/4 cup of pecans

1 tablespoon of cinnamon powder

1 teaspoon of stevia

1 teaspoon of agave syrup

3 tablespoons of flaxseed powder

around 1/4-1/2 cup of low carb almond milk


Stir all of the above and start with 1/4 cup of almond milk. If it is still chalky, add more. Once you get it into thick paste like material break it into 7-8 pieces. Bake for 15 minutes at 425 and you are locked and loaded.

Categories: nutrition , recipies