Vegan Athlete Cookbook: High-Protein Delicious Recipes in Your Workouts. Golden Rules for Vegan Athletes & 70 Recipes Meal Prep

TABLE OF CONTENTS

 

CHAPTER 1 VEGANISM AND SPORT

Official positions of medical and nutritional organizations regarding vegetarianism and veganism

CHAPTER 2 GOLDEN RULES FOR VEGAN ATHLETES

1. Balance your diet

2. Consider a week-long meal plan

3. Use the right protein

4. Eat more \"good\" carbohydrates

Practical tips for Vegan

CHAPTER 3 WHOLE FOODS ARE THE BASIS OF THE VEGAN BODYBUILDER\'S DIET.

Weightlifting on a vegan diet: what does science say?

CHAPTER 4 VEGAN CUISINE, BREAKFAST RECIPES

1.Buckwheat breakfast

2.Crispy Hash browns

3. A snack of chickpeas, olives, and red onions

4.Coconut manna with strawberry

5. Spicy semolina with saffron and cashew

6.Coconut oatmeal with gren tea matcha and almonds

7. Tofu cheese on rice flour

8. Vegan pancakes with apple sauce

9.Coconut oatmeal with apple and maple syrup

10.Green energy cocktail

11.Greek manna pudding

12.Flax porridge with blueberry and chocolate chip

13.Beans and nuts

14. Tropical oatmeal in a jar

CHAPTER 5 VEGAN RECIPES FOR DRINKS

1. Strawberry and almond smoothies

2. Berry and banana smoothies

3.Cranberry Morse

4.Banana-pear smoothies

5. Basilica drink

6.Drink from persimmon

7. Berry drink.

8. Layered Vegetable Fresh

9.Almond milk

10.Berry smoothies with apple juice

11. Kiwi smoothies

12.Watermelon juice with mint

13.Mint and pineapple frappe

14.Hot milk chocolate with peppermint

15.Soybean milk on mineral water

16. Grapefruit and carrot juice

CHAPTER 6 SALADS

1.Salad with quinoa and yams

2.Salad with fried tofu and sesame

3.Spinach salad

4. Salad with beets, baked pumpkin, and avocado

5.Warm potato salad with olives and pepper

6. Salad with chickpeas and fresh vegetables

7.Salad with green beans and hazelnuts

8.Cauliflower salad with pepper and olives

9. Orange and avocado salad

10. Wild rice salad

11.Asian salad with orange, spinach, and avocado

12. Avocado, tomato and basil salad

CHAPTER 7 VEGAN SOUP RECIPES

1. Tomato cream soup with dried tomatoes

2.Eggplant puree soup

3. Gentle pumpkin puree soup

4.Green soup with ginger

5.Tomato cream soup

6. Spinach and sorrel cream soup with avocado

7.Delphi cold fast soup

8.Spicy corn puree soup

9. Beet soup with coconut milk

10. Soup with carrots, coriander, apple and cabbage

11. Carrot, broccoli and ginger soup with legumes and green onions

12.Bean soup with chili

CHAPTER 8 VEGAN RECIPES FOR MAIN COURSES

1.Beijing cabbage with mint and green peas

2.Stewed cabbage

3.Lentils with mushrooms

4. Zucchini ratatouille

5.Pumpkin curry with chickpea and zucchini

6.Eggplants by Greek

7. Garlic ratatouille

8. Vegetarian pilaf with chickpea

9.Buckwheat noodles with tomatoes, tofu, and basil

10. Fried vegetables with mushrooms, sesame oil, and soy sauce

11. Idaho potatoes

12. Vegetarian chili in Mexican

13.Vegan curry of chickpea and potatoes

14.Zucchini ratatouille with rice

CONCLUSION