The Vegan Athlete Cookbook: 3 books in 1. Power - Ethics - Health. You can have them all. The Vegan High Protein Guide for Athletes and Bodybuilders. Includes a 4-week meal plan and 141 recipes
The Vegan Athlete Cookbook collects the three books of Scott Nardella: Vegan Cookbook for Athletes The Vegan Bodybuilde
264 114 3MB
English Pages 383 Year 2020
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- Housekeeping, leisure
- Cooking
- Commentary
- The Vegan Athlete Cookbook: 3 books in 1 - The Vegan Bodybuilder - - Vegan Cookbook for Athletes - The Vegan Bodybuilders Cookbook -
Table of contents :
Table of Content
-book one- The Vegan Bodybuilder 12
Introduction 14
Chapter 1. 18
Why A Vegan Diet For Bodybuilders? 18
The Vegan Athlete Energy Needs 21
Benefits Associated With Vegan Diets 22
Risk Factors Reduced By a Vegan Diet 23
Chapter 2. 32
Main Vegan Food Categories 32
The Five Vegan Food Groups 32
What to Eat 35
What to Avoid 37
Three tips for success 38
Chapter 3. 42
Deep Into the Vegan Bodybuilders Diet 42
Calorie Intake 43
Nutrient Density 43
Macro Breakdown 44
The Vegan Protein 44
Energy-boosting Foods 52
Chapter 4. 60
How Vegan Diet Helps Athletes Gain Strength 60
The Influence Of Vegan Diet On Athletic Performance 63
Scheduling A Balanced Vegan Meal Plan 65
Chapter 5. 68
4 Weeks Plant-based Diet Plan 68
Week One 70
Week Two 74
Week Three 78
Week Four 82
Conclusions 86
-book two- The Vegan Athlete Cookbook 88
INTRODUCTION 90
Chapter 1 94
Vegan Diet For Athletes 94
Benefits of a Vegan Diet for Athletes 95
Nutrition Tips for Vegan Athletes 98
Nutritional Guidelines for Athletes 101
Some Common Athlete’s Issues 104
Chapter 2 108
Veganism As A Lifestyle 108
Various Types of Vegan Diets 108
Chapter 3 120
19+1 Myths On Veganism 120
Chapter 4 132
Protein: Myths And Facts For Athletes 132
Chapter 5 140
Nutritional Facts About Vegan Diet 140
Macronutrients 141
Micronutrients 145
Getting the Right Nutrition for You 146
Step by Step Instructions to Count Macros 146
How many Macros Do You Need? 148
Macro Diets 148
Chapter 6 160
Vegan Athletes Food For Workout 160
Vegan Grocery List 160
Pre Workout Vegan Meals 161
Post-Workout Vegan Meal 163
Chapter 7 168
A 4 Weeks Vegan Meal Plan 68
Week One 68
Week Two 72
Week Three 75
Week Four 78
Nutrition Guide and Sources of Nutrients 183
Chapter 8 188
High Protein Vegan Recipes For Athletes 188
Vegan Breakfast Recipes 190
Vegan Lunch Recipes 20 0
Vegan Dinner Recipes 12
Vegan Dips and Dressings 20
Vegan Snacks 24
Vegan Smoothies 30
-book three- The Vegan Bodybuilders Cookbook 38
Introduction 42
Breakfasts 44
01. Fruit Granola 46
02. Pumpkin Steel-cut Oats 47
03. Choco-quinoa Energy Bowl 48
04. Muesliberry Breakfast 49
05. Cinnaspicy Oats 50
06. French Banana Toast 51
07. Pushups Muffins 53
08. Vegan Tortilla Breakfast 54
09. Leg Day Pancakes 55
10. Tropi-kale Morning Hero 57
11. Blueberry Oatmeal Bars 58
12. Quinoa Kettlebell Muffins 59
13. Pumpkin Iron Pancakes 60
14. Quinoa Hercules Bowl 61
15. Pull Up Pudding 62
16. Ten More Reps Parfaits 62
17. Orange Couscous Boss Breakfast 63
18. The Hulk Taco Salad 64
19. Tempeh Miracules Muffin 65
20. Fig And Tofu Oatmeal 66
21. Load-it-up! Fajitas 67
22. One-up Tofu 67
23. Porridge With Blueberry Compote 69
24. Vegan Apple Pancakes 70
25. Mexican Beans & Avocado On Toast 71
26. No Yeast Cinnamon Rolls 72
Lunches 74
27. Gear Up Lentils 76
28. Cauliflower Tacos 76
29. Boulders Bean Burgers 78
30. Black Bean Pizza Plate 79
31. Hulk’n’bulk Wrap 80
32. Rice Broccoli Bake 80
33. Grain Green And Bean Bowl 81
34. Ratatouille 82
35. Lemon And Thyme Couscous 83
36. Quinoa Sushi 284
37. Lentil Spinach Curry 285
38. Gun Show Barley Stew 286
39. Power Mushroom Stroganoff 287
40. Maxing Out Balsamic Black Beans 288
41. Rice And Lentils Overload 289
42. Chickpeas Gainz Burgers 289
43. Hirt Curry Quinoa 290
44. Split Pea Soup 291
45. Under The Bar Burritos 292
47. Tofu And Veggies Bulk-dha Bowl 293
48. Crispy Tofu With Hoisin Sauce 294
49. Easy Chickpeas No-meat-balls 296
50. Pad Thai Bowl 298
51. Green Pea Risotto 299
52. Hard Squat Salad 00
53. Dig Deep Grilled Portobello 01
54. Lentil Soup 02
Dinners 04
55. Iron Abs Tabbouleh 06
56. Mushroom Cream 06
57. Chinning Bar Tofu Soup 07
58. Fast Twitch Quinoa 08
59. Eggplant Parmesan 09
60. Apple-sunflower Spinach Salad 10
61. Spaghetti Squash Primavera 11
62. Red Peppers And Kale 12
63. Clean And Snatch Salad 13
64. Caesar Pasta 13
65. Warm Power Salad 14
66. Cheese Free Mac And Cheese 15
67. Irish Stew 16
68. Quin-otto With Dried Tomatoes 17
69. Steamed Eggplants With Peanut Dressing 18
70. Cauliflower Rice Wok 19
71. Spicy Root And Lentil Casserole 20
72. Coconut And Curry Soup 21
73. Free Weights Split Pea Soup 22
74. Chickpea Tomato Soup 23
75. Beet And Sweet Potato Soup 24
76. Dumbbell Kale Salad 25
77. Miso Noodle Soup 26
78. Creamy Butternut Squash Soup 26
79. Seitan 27
80. Tofu Kumquat Radish Salad 29
Desserts 32
81. Zesty Orange-cranberry Energy Bites 34
82. Banana-nut Bread Bars 34
83. Apple Crumble 35
84. Cashew-chocolate Truffles 36
85. Banana Chocolate Cupcakes 37
86. Minty Fruit Salad 38
87. Mango Coconut Cream Pie 39
88. Cherry-vanilla Rice Pudding 40
89. Lime In The Coconut Chia Pudding 41
90. Mint Chocolate Chip Sorbet 41
91. Peach-mango Crumble 42
Smoothies 44
92. Berry Protein Smoothie 46
93. Green Kickstart Smoothie 47
94. Mango Key Lime Pie Smoothie 48
95. Blueberry Lemonade Smoothie 48
96. Great Green Smoothie 49
97. Chocolate Peanut Butter Smoothie 50
98. Chocolate Pb Smoothie 50
99. Berry Protein Smoothie 51
100. Blueberry And Chia Smoothie 52
101. Pink Panther Smoothie 53
Four Week Plan 54
Week One 57
Week Two 61
Week Three 65
Week Four 69
References 74
