Vegan Diet For Athletes: Plant-based Diet Cookbook with over 90 High Protein Recipes and 30 Day Meal Plan for a Strong, Vital and Healthy Body

Table of Contents

VEGAN DIET FOR ATHLETES

INTRODUCTION

COPYRIGHT © 2020 - ANDREA’S VEGAN DIET GUIDE

CHAPTER 1: WHAT IS A VEGAN DIET

Getting started on a vegan diet

Decide What a Vegan Diet Means for You

Understand What You Are Eating

Find Revamped Versions of Your Favorite Recipes

Build a Support Network

CHAPTER 2:  BENEFITS OF VEGAN DIET

Lowers Blood Pressure

Lowers Cholesterol Level

Maintains Healthy Skin

Boosts Your Energy

Lowers Blood Sugar Levels

Enhances Your Digestion

Prevents Chronic Diseases

Cardiac Conditions

Cancer

Cognitive Decline

Diabetes

Saves Time and Money

Faster Recovery After Workouts

More Eco-Friendly Diet

CHAPTER 3: HOW TO BALANCE PROPER NUTRITION COUNT

What to Eat

What to Avoid

Calorie Intake

Nutrient Density

Macro Breakdown

Vegan Protein

Keep Variety in Your Diet

Create goals that you can reach.

Simple Nutrition Equals More Muscles

CHAPTER 4: WHAT TO EAT AND WHAT TO AVOID

Food to eat

What to avoid

Processed Foods

Unrefined Grains

Sugars

How to Really Eat Clean

Look at the nutrients, and not just the calories.

Move past refined white flours.

Balance out your diet.

Consume more water.

Get plenty of fresh produce.

Look at your meals as if it’s a lifestyle.

Energy-Boosting Foods

Sweet Potatoes

Coconut Oil

Bananas

Rolled Oats

Walnuts

Lentils

Spinach

Oranges

Avocados

Apricots

CHAPTER 5: HOW VEGAN DIET HELPS TO GAIN STRENGTH

Planning a proper vegan meal

The influence of vegan diet on athletic performance

Plant Based Antioxidants vs Antioxidant Supplements

The Positive Effect of Vegan Diets on Athletic Success

Calorie and protein requirements

Protein Requirements for Vegan Athletes

Potential Dangers of Excess Proteins

Muscle growth

CHAPTER 6: 30 DAYS MEAL PLAN

Week 1

Week 2

Week 3

Week 4

CHAPTER 7: SHOPPING LIST

Week 1: Shopping List

Week 2: Shopping List

Week 3: Shopping List

Week 4: Shopping List

CHAPTER 8: BREAKFAST RECIPES

1. Chocolate-Almond Butter Shake

2. Savory Tempeh Sandwiches

3. Protein Pancakes

4. Couscous and Chickpea Bowls

5. Berries with Mascarpone on Toasted Bread

6. Overnight Chia Oats

7. Mexican Breakfast

8.   Amaranth Quinoa porridge

9.   Cacao Lentil Muffins

10. Chickpea Crepes with Mushrooms and Spinach

11. Goji Breakfast Bowl

12. Breakfast Berry Parfait

13. Mini Tofu Frittatas

14. Brownie Pancakes

15. Fig & Cheese Oatmeal

15. Roasted Cauliflower Salad

16. Mediterranean Salad

17. Sweet and Smoky BBQ Salad

18. Vegetarian Taco Salad

19. Roasted Chickpea Gyros

20. Portobello Tofu Fajitas

CHAPTER 9: LUNCH RECIPES

21. Tofu and Veggies Buddha Bowl

22. Vegan Sheet Pan 3 Style Tofu

23. Buffalo Chickpeas and Lettuce Wraps

24. Lentil and Cheese Nuggets

25. Black Bean and Sweet Potato Burritos

26. Mac and Peas and Cashew Sauce

27. Chickpea, Mango and Curried Cauliflower Salad

28. Vegetable and Tofu Skewers

29. Baked deep-dish apple pancake

30. Black Bean and Veggie Soup

31. Spinach Pasta in Pesto Sauce

32. Vegan Alfredo Fettuccine Pasta

33. Tempeh Vegetarian Chili

34. Healthy Lentil Soup

35. Lentil Vegan Soup

36. Chickpea and Avocado Salad

37. Roasted Vegetables and Lentil Salad

38. Quinoa Salad Southwestern Style

39. Easy bean burritos

40. Sweet Potato, Spinach & Butter Bean Stew

CHAPTER 10: SOUP RECIPES

41. Tofu and mushroom soup

42. Avocado green soup

43. Spicy Black Bean Soup

44. Red Curry Quinoa Soup

45. Split Pea Soup

46. Tofu Noodle Soup

47. Hot and Sour Soup

48. Spicy SunDried Tomato Soup with White Beans & Swiss Chard

49. Lentil Spinach Soup

50. Potato, Bean and Kale Soup

CHAPTER 11: SALAD RECIPES

51. Mexican Street Salad

52. Mediterranean Bean Salad

53. Strawberry Spinach Salad with Avocado & Walnuts

54. Black Bean and Corn Salad

55. Pineapple & Avocado Salad

56. Edamame and Chickpeas Salad

57. Black and White Bean Quinoa Salad

58. Tempeh Salad

59. Edamame Salad

60. White bean and tomato salad

61. Tofu Bean Salad

62. Quinoa Salad

63. Thai Zucchini Noodle Salad

64. Bacon & Broccoli Salad

65. Green Curry Tofu

66. Fruit Salad

67. Berry salad with Arugula

68. Grilled tempeh and chickpea salad

69. Zucchini fennel salad

70. Vegan Greek salad

CHAPTER 12: DINNER RECIPES

71. Vegan Greek Meatball Soup

72. Irish “Lamb” Stew

73. Cauliflower Fried Rice

74. Sesame Tofu Veggies

75. Red Curry Mac and Cheese

76. Cauliflower Steaks

77. Tempeh Burgers

78. Butternut Squash Tofu Jambalaya

79. Vegan High Protein Chili

80. Vegan Chili for Sore Muscles

81. Tofu & Snow Pea Stir-Fry with Peanut Sauce

82. Crunchy Chickpea, Broccoli and Cheese Casserole

83. Teriyaki Tofu and Tempeh Casserole

84. Tomato & Garlic Butter Beans

85. Cheesy, Garlicky Pull Apart Pizza Bread

86. Baked BBQ Tofu with Caramelized Onions

87. Vegan Risotto with Sun Dried Tomatoes

88. Quinoa with Peas and Onion

89. Swiss chard with Onions & Garlic

90. Steamed Eggplants with Peanut Dressing

CONCLUSION