Plant Based High Protein Cookbook for Athletes: Maintain a Low-Carb Diet for Athletic Performance, Eating Vegan. A Nutrition Guide, 100+ Veggie Recipes and a 30-Day Meal Plan to Fuel Your Workout 1224205560, 191416413X
Are you an athlete, and do you want to maintain your athletic performance while you eat vegan? Are you looking for a coo
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English Pages 100 Year 2020
Table of contents :
Introduction
Chapter 1: What Is A Plant-Based Athlete?
Chapter 2: Protein Requirements
Chapter 3: Micro and Macronutrients For The Plant-Based Athlete
Macronutrients
Fats
Proteins
Carbohydrates
Starches
Fibers
Micronutrients
Measurement conversion table
Chapter 4: Benefits of a High Protein Vegan Diet for Athletes
Athletic Performance Improvement
Increase in Nutrients and Vitamins
Decrease in Inflammation
Better Mood
Improved Cardiovascular Health
Physical Maintenance
Increased Energy
Quicker Recovery
Chapter 5: Essential Recipes
Roasted Beets
Minty Tomatoes and Corn
Pesto Green Beans
Sage Carrots
Hearty Cashew and Almond Butter
Shrimp and Endives
Coriander Snapper Mix
Masala Scallops
Tuna and Tomatoes
Scallops with Almonds and Mushrooms
Ginger Mushrooms
Chapter 6: Breakfast Recipes
Perfect Polenta with a Dose of Cranberries & Pears
Tempeh Bacon Smoked to Perfection
Quiche with Cauliflower & Chickpea
Tasty Oatmeal and Carrot Cake
Breakfast Muffins
Breakfast Shake
Vegan Sausage Patties
Tasty Vegan Breakfast
Bean Salsa Breakfast
Breakfast Smoothie
Almond Butter Banana Overnight Oats
Vegan Mango Almond Milkshake
Peach & Chia Seed Breakfast Parfait
Avocado Toast with White Beans
Homemade Granola
Country Breakfast Cereal
Chapter 7: Protein Salad Recipes
Edamame and Noodle Salad
Bean Lentil Salad with Lime Dressing
Tofu Bacon Bean Salad
Protein Power Salad
Lentil Arugula Salad
Mushrooms Lemon Salad
Chickpeas and Spinach Salad
Lentil radish salad
A colorful protein power salad
Red Cabbage and Cucumber Salad with Seitan
Chapter 8: Whole and High Protein Lunch Recipes
Broccoli Rabe
Red Peppers and Kale
Cauliflower Alfredo Your Way
Sundried Tomato Pesto Pasta
Eggplant Curry
One-Pot Mushroom Pasta
Sweet Potato Quesadilla
Steamed Broccoli with Walnut Pesto
Pilaf with Garbanzos and Dried Apricots
Avocado and Lime Bean Bowl
Chapter 9: Dinner Recipes
Vegetable Medley
White Beans with Collard Greens
White Beans and Avocado Toast
Fresh Edamame Pods with Aleppo Pepper
Toast with Cannellini Beans and Pesto
Roasted Chickpeas with Maple and Cinnamon
Buckwheat Dinner
Bulgarian Pepper baked with Cheese and Mushrooms
Sauté of Green Beans
Roasted Root Vegetables
Green Beans, Roasted Red Peppers & Onions
Broccoli & Cauliflower in Lemon-Dill Sauce
Vegetable Salad in Mason Jar
Sweet Spicy Beans
Mushrooms with Herbs and White Wine
Chapter 10: Energy Snack Recipes
Coconut and Tahini Energy Squares
Apricot and Raisin Chewy Bites
Tuna Salad with Black Beans and Avocado
Bouncing Banana Balls
Spicy Avocado and Quinoa Muffins
Burrito in a Jar
Pistachio and Vanilla Cream Sandwich Cookies
Carrot Cake Chia Pudding
Peanut Chicken Rainbow Salad Wraps
Fully-Loaded Blueberry Oatmeal Cookies
Chapter 11: Dips and Sauces Recipes
Caramel Apple Dip
Vegan Ketchup
Avocado Hummus
Guacamole
Vegan Mayo
Peanut Sauce
Pistachio Dip
Smokey Tomato Jam
Tasty Ranch Dressing/Dip
Chapter 12: Smoothie Recipes
Green Wheatgrass Smoothie
Apple Blackberry Spin
Spiced Banana Flex
Peach Cabana
Green Grapefruit Detox Smoothie
Kiwi Pear Smoothie
Raspberry Red Fusion
Kiwi Spirulina Detox Smoothie
Apple Kiwi Green Smoothie
Green Avocado Smoothie
Chapter 13: Dessert Recipes
Pears Panos
Granola Blondies
Mixed Berry Shortcake
Pear Cheesecake
Orange Parfaits
Granola Cereal Bars
Pineapple Orange Sherbet
Shudderuppers
Real German Baked Apples
Broiled Grapefruit
Chapter 14: Counting Calories
Work out your macros
Plan meal timings and portions
Plan what foods to eat for each meal
States of Calorie Balance
How to Calculate Your Daily Calorie Needs
Chapter 15: Plant-Based Supplements
Amino Acids
Creatine
Testosterone Boosters
Ashwagandha
Pomegranate
Chapter 16: Vegan Diet Plan Tips
1. Get Sufficient Calories
2. Eat Immediately Before and After Workouts
3. Monitor Your Body Weight and Fat
4. Keep a Food Journal
Tying It All Together
Chapter 17: Best Protein Sources For Vegetarian Athletes
Top vegetarian protein sources
Legumes
Beans
Pulses
Lentils
Chickpeas
Nuts
Seeds
Quinoa
Chapter 18: Vegan Vs Plant-Based Diet
Understanding veganism
A fine line differences
Identifying the difference
Difference in approach
Chapter 19: 30 Day Meal Plan
Chapter 20: 30 Day Meal Plan Shopping List
Vegetables
Fruits
Grains
Herbs
Nuts & Seeds
Various
Conclusion
