Vegan Meal Plan for Bodybuilding on Budget
Being a vegan doesn’t mean that you cannot enjoy delicious foods. There are a lot of high protein vegan meals that taste as delicious as cheese omelet or steak when they are correctly prepared. Here is the list of vegan meal plan for bodybuilding with a delicious taste to fulfill your proper nutrition intake. Just try the recipes and enjoy!
Vegan Meal Plan for Bodybuilding
1. Rich-Protein Breakfast Shake
To enjoy the delicious taste of this high protein breakfast shake, you only need a couple of minutes to make it. In addition, the preparing process is also simple and it will be suitable the most when you are on a busy morning. All you need to create the shake are:
1 sliced frozen banana, 1 cup of unsweetened non-diary milk (if you want to get higher protein, you can pick up soymilk), 1 tablespoon of chia seeds, 2 tablespoons of powdered peanut butter, 2 tablespoons of hemp seeds, 1 scoop of vegan protein powder, and 1 tablespoon of maca powder.
The steps needed are too simple. You just need to put all of the ingredients above in a blender. After that, just blend the ingredients until they are smooth and your shake is ready to serve.
2. Tasty Scrambled Tofu
Do you want to eat scrambled egg but too worried about breaking your vegan diet plan? Why not trying this tasty tofu scramble? Not only delicious, this recipe is also high in protein to help you build your muscles. The scrambled tofu is really so easy to complete and it can be served for two people.
¼ cups chopped onions, 1 cup spinach, 12-14 ounces of crumbled tofu, 1 teaspoon of olive oil, 1 cup of chopped green and red bell peppers, salt, and pepper.
To taste this delicious scrambled tofu, you need to heat oil in a pan first. After that, add peppers and onions to add the taste. Saute the vegetables until they softened and then add the crumbled tofu and the salt. Cook the mixture on a medium heat for a few minutes and then serve while it is warm.
3. Chickpea Salad Served with Red Pepper
Another healthy recipe on the list of vegan meal plan for bodybuilding you should try is chickpea salad which is served with red pepper. The chickpeas used as the main ingredient in the recipe will provide you with high protein.
juice of 1 lemon, 3 diced red peppers, 2 cans of drained chickpeas (each 15oz and no salt), 1 tablespoon of olive oil, 1 cup of chopped cilantro, 3 cloves of garlic and mince them, whole wheat pitas, 1 cup of chopped flat leaf parsley.
First, you need to toss all of the materials in a large bowl. Manage to cover and then chill the mixture for about 2 hours. It is aimed to let all of the flavors to come out. Take the bowl out from the fridge once the mixture is chilled. Serve it with a whole wheat pita for more fulfilling sensation.
4. A Bowl of Southwestern Quinoa to Boost Your Energy
Quinoa is always one of the best choices for providing protein for vegan diet followers. This super healthy Southwestern Quinoa recipe will help you to boost your energy for building muscle. The methods to make the recipe is also simple and you only need minutes to prepare.
½ cup of cooked quinoa, 6oz of firm tofu, lime juice to add the taste, ½ cup of cooked black beans, 1 small diced tomato, 2 cups of greens based on your preference, salt, pepper, green onions, and ¼ cup of chopped cilantro.
Put the quinoa, veggies, and the beans in a large bowl. After that, toss the mixture with salt, pepper, and lime to add the flavor. Your Southwestern Quinoa is ready to serve.
5. Tofu Salad and Lettuce Wraps
Tofu is mainly chosen by vegan diet followers due to some reasons. The ingredient is easy to find, cheap, and the most important thing is that it is rich in protein. Another vegan meal plan for bodybuilding in the list is tofu salad and lettuce wraps. This super healthy recipe consists of tofu, veggies, and herbs.
- Dressing: 1/3 cup of relish, ½ teaspoon of cumin, 1/3 cup of Vegan Mayo, salt, pepper, ¼ teaspoon of turmeric, ½ teaspoon of apple cedar vinegar.
- Salad: 10 ounces of extra firm tofu which has been drained for 15 minutes and then crumble it, 3 celery stalks (sliced down the center and then chop finely), and ¼ small chopped red onion.
- Wraps: 4 up to 6 of iceberg lettuce leaves.
To make the recipe is really simple and easy. All you need to is placing the salad and together in a bowl and then combine them. Spoon the mixture on the lettuce leaves. Make sure to chill the meal before you serve it.
6. Tempeh Joes with Chickpeas
The next vegan meal plan for bodybuilding recipe that is easy to make is Tempeh Joes with Chickpeas. This recipe is really high in protein since the tempeh used as the main ingredient is made of soybean. Combine the ingredient with chickpeas and you will get a super healthy vegan meal.
1 package tempeh (8oz), 1 tablespoon of olive oil, 4 garlic cloves and mince them, 1’4 teaspoon of cumin, 1 cup of canned drained chickpeas in low sodium, ¾ cup of chopped onions, 2 tablespoons of chili powder, 1 can of diced small tomatoes, ½ teaspoon of paprika, 4 whole grain buns, and 1 cup of chopped green peppers.
The first thing you should do is put a cup of drained chickpeas in a large bowl. Make sure to mash the chickpeas and then set them aside. After that, slice into an inch thick and then steam them for about 15 minutes (you can also choose to stir-fry the tempeh by using olive oil in a tablespoon for about 10 minutes) and then cut them into pieces. Heat a tablespoon of olive oil in a large pan and then add garlic and onions till they turn brown. Add peppers, tempeh, and the chick beans after that, stir them for 5 minutes. Last, add paprika, tomatoes, chili powder, and cumin. Prepare toasted buns to place the joe mix.
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