Vegan Bodybuilding Cookbook Quick and Easy Plant-Based High Protein Recipes for Bodybuilders and Athletes 9781654381363

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Vegan Bodybuilding Cookbook Quick and Easy Plant-Based High Protein Recipes for Bodybuilders and Athletes
 9781654381363

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  • Vegan Bodybuilding Cookbook Plant-Based High Protein Recipes for Bodybuilders and Athletes

Table of contents :
Vegan
Bodybuilding Cookbook
Quick and Easy Plant-Based High Protein Recipes for Bodybuilders and Athletes
Jimmy Houck
Table of Contents
Vegan Bodybuilding: Getting Started
Plant-based Protein Sources
Dragon Fruit Smoothie
Avocado Breakfast Pancakes
Sunshine Protein Smoothie
Soothing Cranberry and Apple Smoothie
Banana and Blueberry Smoothie
Protein-Rich Chia Avocado Smoothie
Kale and Peanut Butter Protein Shake
High Protein Vegan Oatmeal
High Protein Breakfast Burritos
Tofu and Veggies Buddha Bowl
Vegan Sheet Pan 3 Style Tofu
Buffalo Chickpeas and Lettuce Wraps
Lentil and Cheese Nuggets
Black Bean and Sweet Potato Burritos
Mac and Peas and Cashew Sauce
Lentil Vegan Soup
Chickpea and Avocado Salad
Roasted Vegetables and Lentil Salad
Quinoa Salad Southwestern Style
Black Bean and Veggie Soup
Vegetable and Tofu Skewers
Vegan Alfredo Fettuccine Pasta
Spinach Pasta in Pesto Sauce
No Meat Sloppy Joes
Acorn Squash Stuffed with Veggies and Wild Rice
Tender Tofu Strips
Tofu Turkey and DrumsticksOven Potato Fries
Mushrooms with Herbs and White Wine
Zucchini Stuffed with Mushrooms and Chickpeas
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
Conclusion

Citation preview

Vegan Bodybuilding Cookbook Quick and Easy Plant-Based High Protein Recipes for Bodybuilders and Athletes Jimmy Houck Table of Contents Vegan Bodybuilding: Getting Started Plant-based Protein Sources Dragon Fruit Smoothie Avocado Breakfast Pancakes Sunshine Protein Smoothie Soothing Cranberry and Apple Smoothie Banana and Blueberry Smoothie Protein-Rich Chia Avocado Smoothie Kale and Peanut Butter Protein Shake High Protein Vegan Oatmeal High Protein Breakfast Burritos Tofu and Veggies Buddha Bowl Vegan Sheet Pan 3 Style Tofu Buffalo Chickpeas and Lettuce Wraps Lentil and Cheese Nuggets Black Bean and Sweet Potato Burritos Mac and Peas and Cashew Sauce Lentil Vegan Soup Chickpea and Avocado Salad Roasted Vegetables and Lentil Salad Quinoa Salad Southwestern Style Black Bean and Veggie Soup Vegetable and Tofu Skewers Vegan Alfredo Fettuccine Pasta Spinach Pasta in Pesto Sauce No Meat Sloppy Joes Acorn Squash Stuffed with Veggies and Wild Rice Tender Tofu Strips Tofu Turkey and Drumsticks

Oven Potato Fries Mushrooms with Herbs and White Wine Zucchini Stuffed with Mushrooms and Chickpeas 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 Conclusion Vegan Bodybuilding: Getting Started Since time immemorial bodybuilders have relied heavily on a high-meat and poultry diet to get the requisite amount of proteins to build muscle mass. However, there is a steady rise in the new wave of bodybuilders who are challenging the traditional norm of getting proteins only from meats and milk and instead are propagating plant-powered food. This new community of bodybuilders believes that with a strict commitment to a plant-based diet and a change in eating habits, one can get enough proteins for bodybuilding. Vegan bodybuilding diet can help in a great way to attain this goal. But before plunging into a full-fledged vegan diet, there are a few tips that can help get started with this regimeGet enough calories- The most important thing for new vegans is to take enough calories on a regular basis so that the body does not consume incoming protein for fueling body growth. This could lead to a deficit. Have vegetables and fruits in plenty- It is important to take in a good quantity of fruits and vegetables as they keep up the nutrient content in the body and also provide antioxidants to maintain immunity. Eat legumes and chickpeas- For vegans looking to build muscle, it is important to consume sufficient quantities of legumes and chickpeas. They are a high source of carbohydrates and make for a tasty snack after a rigorous session of workout. Switch to quinoa instead of rice- Quinoa is a mixture of brown rice and oatmeal and is higher in the overall content of protein than brown rice. Also, it is a complete protein source, which is essential for muscle building. Soy protein powder- Include soy protein powder with other natural sources of protein to increase the amount of protein in your body. In fact, it should be a must-have for all bodybuilders. Avoid processed food- In vegan bodybuilding for beginners’ diet, the consumption of processed food is limited. Being vegan does not mean that you can have a free hand at eating any amounts of carbohydrates. Eating healthy is of prime importance with a diet containing nuts, fresh fruits, vegetables, and whole grains. Have a short but intense workout- As a vegan, you should indulge in short, intense workouts. It will not allow the loss of muscle mass and will let your body rely on vegan protein sources through the workout sessions. It has been seen that long workout sessions often lead to fatigue for vegans in the long run. Have a varied choice in food you consume- As a vegan, you might find yourselves eating the same food repeatedly. Try to avoid this as it can lead to nutritionally deficiencies and not add to muscle building. Eat frequent meals- Since you can not consume as much protein in each meal as a non-vegetarian, you should add more meals to your day so that there is a steady stream of proteins going into the muscles. Food rich in muscle-building amino acids- Amino acids are the building blocks of tissues and protein in the body. The body requires 21 amino acids to stay alive, and nine are found in food. These are called essential amino acids, and one of them called cinephile is related to musclebuilding and it allows protein synthesis in the body through enzyme activation needed for cell growth. Thus, the leucine content in the meal shows the protein content required for muscle building. So eat foods rich in amino acids and especially leucine. Making these simple lifestyle changes will go a long way in adjusting to the vegan way of life and will allow the proteins to be absorbed well to create as much muscle mass as a non-vegan diet would.

Planning a proper vegan meal Meal planning is of the utmost importance when undertaking a vegan diet, especially for bodybuilders and athletes. There are a few things that you need to keep in mind while planning a proper dietCalorie Intake- Accurate calorie tracking is the most effective and reliable way to know what is going into the body, how to lose fat, and build muscle. It does not mean starving yourself, but instead, it includes the number of calories you eat and how many you might burn. It is called energy balance. Work out macros- There are three macronutrients that the body needs- proteins, fats, and carbohydrates. They make up a major part of our calorie intake and the macronutrient split is essential to build a great looking body for bodybuilders. They dictate how the body will grow and repair tissues, and how much muscle you retain during a weight loss program. The optimal vegan macro split should beHave a high-protein diet consuming 0.73-1 g per lbs. Have a low to moderate-fat diet: Get 15-30% calories from fat. Let the remaining calories be in the form of carbohydrates. Plan meat timing and portions- Once you have figured out how to split the macronutrients in every meal, it is time to plan your meal timing and also the portion size. Since you are getting all the proteins from plants; it is not feasible to get the requisite amounts in just three main meals of the day. Hence, it is pertinent to add more meals at frequent intervals with substantial amounts of protein in each meal. It will help stoke the metabolic fire and burn more fat. In addition to it, the continuous consumption of protein will help in muscle growth at optimal capacity. The timing of the meal is also important. Late night dinners or might-night snacks are a big no. Stay away from food after sunset or reduce it to minimal. Plan what foods for each meal- It is important to decide on the kind of proteins you want to have in each meal. So planning each meal with care is significant. Include fresh fruits, nuts, and vegetables on a daily basis. Get the macronutrient split right so that there is a proper percentage of each nutrient for adequate muscle repair and growth. Plant-based Protein Sources Now that you know the basics about meal planning, it is vital to know what are the sources of plant-based proteins and how much protein do they provide the body. Here is a list of plant-based protein sourcesHemp, flax, chia seeds and sunflower seeds- They have a high concentration of omega-3s and proteins. Quinoa and amaranth. These hybrid grains are complete sources of protein and healthier than brown rice. They contain all the 22 amino acids, making them a great source of muscle-building protein. 100 grams of quinoa will offer 4 grams of protein. Soy supplements- They can be found in tofu, soy milk, tempeh, edamame, and also soy protein powder. Tofu or bean curd is a versatile product and provides 8 grams of protein. It is not only rich in protein but has many health benefits too. Calcium-fortified plant yogurts and milk- They are fortified products that fulfill the daily requirements of vitamin D and calcium. Spirulina. This is a blue-green algae with a high concentration of protein along with other minerals and vitamins. Vegan protein powders- Get those powders that have a combination of brown rice, peas, and hemp. Nutritional yeast- It gives a savory flavor in vegan food and is fortified with vitamin B12. Sprouted grain breads- They are one of the best sources of complex carbs and protein. Oats- They offer beneficial fiber and reasonable amounts of protein in every serving. Fruit and vegetables. A wide array of fruits and vegetables is a must-have in any vegan diet. Bananas, apples, mangos, pineapple are a great source of protein. In vegetables include carrots, broccoli, green peas, tomatoes. Whole grains and cereals- There are a good source of proteins, vitamins, and fiber. Nuts- They can provide a good source of protein when combined with other complementary proteins. They are versatile and can be eaten alone or mixed in salads and meals to add to the nutrient content. Include walnuts, pistachios, cashew nuts, Brazil nuts, almonds, and more to your vegan diet to get good proteins. Plus, they’re a good source of healthy fats.

Chia Seeds- These seeds are high in protein. Just one tablespoon of it can give 2 grams of protein. They can be added to your breakfast, sprinkled over soups and salads, and also put in desserts to make them protein-rich. They are a great replacement for egg because they are hydrophilic and expand when soaked in water for a while. Healthy oils- Use oils like hemp seed, olive, and avocado. They offer a good source of healthy fats along with essential omega-3s. Buckwheat- This seed is high in both fiber and protein, and it is gluten-free too. It can be found in pasta, flakes, groats, and flours- giving a mild flavor to your food. Vegan dark chocolate- They are high in antioxidants and also contain essential minerals and vitamins like calcium, iron, vitamins A, B, and E, potassium, and magnesium. Pulses- It includes beans, lentils, and peas. All these sources are low in fat and have enough protein. For instance, garden peas offer 7 grams of protein per 100 grams. Chickpeas also have the same amount. Breakfast Recipes Dragon Fruit Smoothie Serving Size: 1 Servings per Recipe: 2 Calories: 314 calories per serving Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients Frozen pineapple chunks – ⅔ cup Light agave nectar – 1 tablespoon Salt – ⅛ teaspoon Fresh dragon fruit (cubed and divided) – 1 cup Chia seeds – ¼ cup Fresh strawberries (sliced) – ¼ cup Banana – ¼ cup Unsweetened shredded coconut (toasted) – 2 tablespoons Unsalted pistachios (toasted) – 2 tablespoons Nutrition Information Fat – 15 g Carbohydrates – 42 g Protein – 8 g Directions Start by taking a blender and adding agave papaya, ¾cup of dragon fruit and salt. Blend into a smooth puree like consistency. This will take about 30 seconds. Add chia to the puree and mix well. Transfer into a couple of bowls and refrigerate for about 15 minutes. Place strawberries, coconut, banana, remaining dragon fruit and pistachios on top.

Avocado Breakfast Pancakes Serving Size: 3 Servings per Recipe: 4 Calories: 402 calories per serving Preparation Time: 0 minutes Cooking Time: 35 minutes Ingredients Flaxseed meal – 2 tablespoons Water – 5 tablespoons Almond milk (unsweetened) – 1 cup Ripe avocado (mashed) – ⅓ cup Sugar – 2 tablespoons Lemon zest – 1 teaspoon Vanilla extract – 1 teaspoon Salt – ¼ teaspoon Spirulina powder – ¼ teaspoon All–purpose flour (gluten free) – 1⅓ cups Baking powder – 1 ½ teaspoons Canola oil – 1 teaspoon Blueberries for topping Nutrition Information Fat – 7 g Carbohydrates – 43 g Protein – 5 g Directions Start by taking a small bowl and placing the flaxseed meal in the same. Add in the water and mix well. Keep it aside for 5 minutes. Take a blender and add in the almond milk, sugar, avocado, vanilla, spirulina, lemon zest and salt. Blend until the paste is smooth. This will take about a minute. Transfer the smooth paste into a large glass bowl and toss in the prepared flaxseed mixture. Take a medium-sized mixing bowl and add in the flour and the baking powder. Stir well to combine. Add in the milk and avocado mixture. Gently fold both mixtures to combine well. Take a nonstick pan and place it on medium flame. Use a brush to gently line the surface of the pan. Wipe off excess if needed. Take a measuring cup of ¼ cup size. Use it to scoop out the batter and empty it on the pan. Use the back of the cup to spread it into circles measuring 3 ½ - inches. Pancakes need to be cooked for 4 minutes on each side. Ensure the pancakes are perfectly cooked through. If required, cook for about a minute extra on each side.

Repeat the procedure with the remaining batter. (This batter makes 12 pancakes.) Place the cooked pancakes in the serving plate and top with fresh blueberries. Sunshine Protein Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 243 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients Frozen or fresh mango (chopped) – ½ cup Fresh pineapple (chopped) – ¼ cup Protein powder – 2 Flax seeds (ground) – 1 teaspoon Almond coconut milk – ½ cup Non-dairy yogurt – 2 ounces Juice of ¼ orange Crushed ice – ½ cup Mint leaves for garnishing Nutrition Information Fat – 4.7 g Carbohydrates – 34.7 g Protein – 16.4 g Directions Start by chopping the mango and pineapple into small pieces. Take a blender and add in the mango, pineapple, protein powder, flax seeds, almond coconut milk, non-dairy yogurt, orange juice and crushed ice. Blend all the ingredients into a smooth puree. Transfer the puree into a glass and garnish with mint leaves. Soothing Cranberry and Apple Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 292 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients

Apple – 1 Frozen cranberries – 1 cup Vanilla protein powder – 1 scoop Almond milk (unsweetened) – ½ cup Cinnamon (ground) – 1 teaspoon Nutrition Information Fat – 3.7 g Carbohydrates – 44.9 g Protein – 26.5 g Directions Start by removing the core of the apple and chopping it into small bite-size pieces. Do not remove the peel. Take a blender and toss in the apple chunks, frozen cranberry, vanilla protein powder and almond milk. Blend well until it turns into a smooth puree. Transfer into a glass and top with ground cinnamon. Banana and Blueberry Smoothie Serving Size: 1 Servings per Recipe: 2 Calories: 388 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients Fresh or frozen blueberries – 1 cup Ripe banana – 2 Water – 1 cup Vanilla extract – 1 teaspoon Cottage cheese – ½ cup Chia seeds – 2 tablespoons Lemon zest – 1 teaspoon Vanilla protein powder – 1 scoop Nutrition Information Fat – 12 g Carbohydrates – 47 g Protein – 23 g Directions Start by peeling off the ripe bananas and grating the lemon zest.

Take a blender and add in the bananas, blueberries, water, vanilla extract, cottage cheese, chia seeds, lemon zest and protein powder. Blend well into a puree. Empty into 2 highball glasses. Serve chilled! Protein-Rich Chia Avocado Smoothie Serving Size: 1 Servings per Recipe: 1 Calories: 380 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients Almond milk (unsweetened) – 1 cup Banana – 1 Avocado – ½ Plant-based protein – 1 scoop Chia seeds – 2 tablespoons Maca – 1 teaspoon Cinnamon – ¼ teaspoon Coconut shreds (unsweetened) – 2 tablespoons Nutrition Information Fat – 21 g Carbohydrates – 44 g Protein – 10 g Directions Start by peeling the banana and avocado. Take a blender and add in the avocado, banana, almond milk, plant-based protein, chia seeds, maca, cinnamon and coconut shreds. Blend well for about a minute. Make sure the ingredients blend into a smooth puree. Empty into a highball glass. Serve! Kale and Peanut Butter Protein Shake Serving Size: 1 Servings per Recipe: 2 Calories: 286 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients

Kale – 2 cups Banana – 1 Hemp seeds – 2 tablespoons Peanut butter – 1 tablespoon Water – 2/3 cup Ice – 2 cups Almond milk – 1 cup Cacao powder – 2 tablespoons Plant-based vanilla protein powder – 1 scoop Nutrition Information Fat – 11 g Carbohydrates – 27 g Protein – 16.8 g Directions Start by thoroughly washing kale leaves. Also, peel the banana and cut it into pieces. Take a blender and add in the kale, banana, peanut butter and hemp seeds. Now add in the water, ice, almond milk, cacao powder and protein powder. Blend well at high setting until all ingredients are well combined and have a puree like consistency. Empty into highball glasses and serve. High Protein Vegan Oatmeal Serving Size: 1 Servings per Recipe: 1 Calories: 368 calories per serving Preparation Time: 2 minutes Cooking Time: 2 minutes Ingredients Gluten oats (free rolled) – ½ cup Flax meal – 1 tablespoon Peanut butter (powdered) – 1/8 cup Collagen omit (vegan) – 1 scoop Chia seeds – ½ tablespoon Cinnamon – ½ tablespoon Plant-based protein powder (vanilla flavored) – ¼ cup Almond milk (unsweetened) – ¾ cup Nutrition Information

Fat – 10.8 g Carbohydrates – 46 g Protein – 30.7 g Directions Start by taking a microwave-safe mason jar. Add in gluten oats, flax meal, peanut butter, collagen omit, chia seeds, cinnamon and protein powder. Now add almond milk and stir all the ingredients well. Place the jar in the microwave and cook for about 2 minutes. Top with fresh fruits like blueberries and strawberries. High Protein Breakfast Burritos Serving Size: 1 Servings per Recipe: 4 Calories: 411 calories per serving Preparation Time: 10 minutes Cooking Time: 20 minutes Ingredients New potatoes – 1 cup Fresh nopales – 1 cup Black beans – 1 cup Extra-firm tofu – 12 ounces Garlic – 1 clove Ground cumin – 1 teaspoon Sea salt – as per taste Freshly ground pepper – as per taste Avocado (cubed) – 1 Fresh cilantro (coarsely chopped) – ½ tablespoon Salsa – ½ cup Tortillas (burrito sized) – 4 Nutrition Information Fat – 14 g Carbohydrates – 51 g Protein – 20 g Directions Start by thoroughly washing and thinly slicing the potatoes. Also, slice the fresh nopales. Place 2 non-stick saucepans on medium-high flame. Toss potatoes in one of the saucepans and nopales in the other.

Saute the nopales until they become tender and all of the liquid is evaporated. Cook the potatoes until they have golden brown edges and put off the flame. Now, move the nopales in the pan to the side and add in the tofu. Take a potato masher and use it to crumble the tofu pieces. Keep cooking for about 3-4 minutes. There texture to resemble ground meat and should be slightly browned. Now add in the black beans and cooked potatoes to nopales and tofu mixture. Sprinkle cumin, salt, garlic and pepper. Mix well Cook all the ingredients for about 5 minutes. This will help in combining the flavors. Take the tortillas and warm them up. Place them on a wooden board and place the prepared mixture in the center. Top with avocadoes, cilantro and salsa. Wrap and enclose the edges. Serve with salsa Lunch Recipes Tofu and Veggies Buddha Bowl Serving Size: 1 Servings per Recipe: 6 Calories: 957 calories per serving Preparation Time: 10 minutes Cooking Time: 40 minutes Ingredients Sesame oil - 2 tablespoons Sweet mirin - 2 tablespoons Fiery Spice Blend - 1 tablespoon Kosher salt - 1 teaspoon Extra-firm tofu - 16 ounces Sweet potatoes (rinse and peel) – 2 medium Broccoli crowns - 2 medium Quinoa (cooked) - 1 kg Purple cabbage (thinly sliced) - 3 cups English cucumber (julienned) - 3 cups Avocado (thinly sliced) - 1 large Peanuts (roasted) - ⅓ cup Garnish Fresh cilantro leaves – 1 tablespoon Fresh mint leaf (torn) - 3 tablespoons Fiery peanut sauce Sesame oil - 2 tablespoons Apple cider vinegar - 2 tablespoons

Fiery Spice Blend - 1 tablespoon Cold water - ⅓ cup Kosher salt – as per taste Nutrition Information Fat – 28 g Carbohydrates – 144 g Protein – 39 g –––––––– Directions Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Now let us prepare the marinade for tofu. Take a medium-sized mixing bowl and add in the mirin, sesame oil, salt and fiery spice blend. Mix well. Toss in the tofu cubes and mix well. Ensure all cubes are well coated. Cover it using a plastic wrap and place it in the refrigerator for about an hour. Now take a large pot and fill it with cold water. Add salt and mix well. Toss in the sweet potatoes. Let it boil on medium-high flame. Reduce the flame and let the sweet potatoes boil for 20 minutes. Once done, remove the sweet potatoes from the water and set aside. In the same water, blanch the broccoli florets for about a minute and a half. Remove the broccoli and add transfer them to ice water. Let them sit in an ice bath for a minute. Remove and set aside on a plate lined with a paper towel. This will help in removing excess liquid. Cut the boiled sweet potatoes lengthwise through the center. Further, cut into half-moon measuring 1 ½ -inch. Sprinkle with salt. Take a baking sheet and grease it lightly. Place the sweet potato and marinated tofu onto the sheet. Place it in the preheated oven and bake for about 20 minutes. While the tofu and sweet potatoes are cooking. Let us prepare the fiery peanut sauce. Take a medium mixing bowl and add in the apple cider vinegar, peanut butter, ¼ water and spice blend. Whisk well to combine. Now, let us assemble the 6 tofu and veggies Buddha bowls. For this, in a bowl add 1 cup of quinoa, then follow it with 2 ½ ounces of tofu, ½ a cup of sweet potato, ½ a cup of broccoli, ½ a cup of purple cabbage, ½ a cup of cucumber and few slices of avocado. Drizzle 2 tablespoons of peanut sauce and further top it with cilantro, mint and crushed peanuts. Vegan Sheet Pan 3 Style Tofu Serving Size: 1 Servings per Recipe: 4 Calories: 350 calories per serving Preparation Time: 5 minutes Cooking Time: 40 minutes (2-3 hours additional) Ingredients Extra firm tofu – 28 ounces Vegan barbeque sauce – as per taste

Vegan teriyaki sauce – as per taste Tofu cutlets Soy sauce (low sodium) - 2 tablespoons Garlic powder (divided) - ¾ teaspoon All-purpose flour - ½ cup Corn starch - 1 tablespoon Non-dairy milk (unsweetened) - ½ cup Panko bread crumbs - ½ cup Nutritional yeast - 1 tablespoon Paprika - 1 teaspoon Cayenne pepper - ¼ teaspoon Kosher salt - ½ teaspoon Pepper - ¼ teaspoon Olive oil – as required Nutrition Information Fat – 17 g Carbohydrates – 28 g Protein – 24 g Directions Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Take 2 tofu blacks and slice them through the center. Place all the blocks on the kitchen towel and cover with another. Place a baking tray and a heavy object to drain excess liquid. Let it sit for about an hour. Take 2 tofu blocks and place them on a baking dish. Drizzle low-sodium soy sauce over each side evenly. Sprinkle gently with ¼ teaspoon of garlic powder on each side. Coat evenly. Let the tofu marinate for about 10 minutes. Take a small mixing bowl and add in the cornstarch and flour. Mix well to combine. Take another bowl and pour in the milk. Take a third mixing bowl and toss in the nutritional yeast, bread crumbs, paprika, cayenne pepper, remaining garlic powder, pepper and salt. Mix well to combine. Take the marinated tofu and coat it with cornstarch mixture and then dip it milk. Again coat it in cornstarch mixture, dip in milk and finish by coating it with bread crumb and spice mixture. Repeat the procedure with the second tofu block. Take a baking dish and lightly grease it with olive oil. Place the tofu blocks and brush them using olive oil on each side. Take the non-breaded tofu pieces and place them on the baking dish. Take the teriyaki sauce and brush it on both sides of one non-breaded tofu piece. Take the barbeque sauce and brush it on both sides of one non-breaded tofu piece. Place the baking dish in the preheated oven and cook for about 15 minutes. Flip all the four pieces and cook for another 15 minutes. Remove the baking dish from the oven and transfer the tofu cutlets onto a wooden chopping board. Cut into cubes.

Serve them with salads or use them in sandwiches or wraps. Note – These baked tofu cutlets can be stored in the refrigerator for up to 5 days. Buffalo Chickpeas and Lettuce Wraps Serving Size: 1 Servings per Recipe: 2 Calories: 625 calories per serving Preparation Time: 10 minutes Cooking Time: 5 minutes Ingredients Olive oil - 1 tablespoon Chickpeas - 1 can (15 ounces) Garlic powder - ½ teaspoon Salt - 1 pinch Buffalo sauce - ¼ cup Hummus - ⅓ cup Lemon juice - 1 tablespoon Water - 1 tablespoon Tortillas - 2 large Romaine lettuce – 4 leaves Red onion (sliced) Tomato (sliced) Nutrition Information Fat – 19 g Carbohydrates – 89 g Protein – 25 g Directions Take a large non-stick saucepan and pour 1 tablespoon of olive oil. Place it over medium flame. Once the oil starts simmering, toss in the chickpeas and cook for about 3 minutes. Add in the salt, buffalo sauce and garlic powder. Cook for about 2 minutes. The sauce should be thick and coat the chickpeas well. Keep aside. Take a small mixing bowl and add in the hummus, water and lemon juice. Whisk well to combine. Now take the tortillas and place 2 romaine lettuce leaves in the center. Top it with chickpeas, sliced tomatoes and sliced red onions. Pour the hummus dressing on top. Fold the edges and roll it in the shape of a burrito. Cut in equal halves. Repeat the process with the other tortilla. Lentil and Cheese Nuggets

Serving Size: 1 Servings per Recipe: 6 Calories: 217 calories per serving Preparation Time: 10 minutes (3 hours additional) Cooking Time: 20 minutes Ingredients Lentils - 1 ½ cups Carrot (sliced) - 1 Corn - ½ cup Pea - ½ cup Vegan cheddar cheese (shredded) - 1 cup Dried oregano - 1 teaspoon Salt - 1 teaspoon Pepper - 1 teaspoon Red pepper flakes - ½ teaspoon Garlic - 1 clove Nutrition Information Fat – 7 g Carbohydrates – 24 g Protein – 13 g Directions Start by soaking the lentil for 3 hours in cold water. Once the lentils are done soaking, set the temperature of the oven at 400 degrees Fahrenheit and let it preheat. Take a baking tray and line it using parchment paper. Now take a food processor and add in the carrots, peas, corns, vegan cheddar cheese, salt, oregano, pepper, garlic, soaked lentils and red pepper flakes. Pulse to mix all the ingredients well. Form nuggets by taking 1 tablespoon of lentil mixture using your hands. Repeat the process with the rest of the mixture. Place all the nuggets onto the lined baking tray. Bake for about 10 minutes. Flip over and bake for another 10 minutes. Remove the baking tray from the oven and let the cutlets rest for about 5 minutes. Serve! Black Bean and Sweet Potato Burritos Serving Size: 1 Servings per Recipe: 3 Calories: 542 calories per serving Preparation Time: 10 minutes

Cooking Time: 30 minutes Ingredients Sweet potatoes (peel and cut in cubes) - 2 medium Olive oil – as per taste Smoked paprika - ½ teaspoon Garlic powder - ½ teaspoon Kosher salt – as per taste Pepper – as per taste Yellow onion (diced) - ½ medium Jalapeño (diced) - ½ medium Garlic (minced) - 1 clove Chili powder - 1 teaspoon Ground cumin - ½ teaspoon Cayenne pepper – as per taste Black beans (drain and rinse) - 1 can (15 ounces) Corn - ¾ cup Flour tortillas - 3 large Lettuce leaves (chopped) – for serving Tomato (diced) – for serving Vegan cheddar cheese (shredded) - for serving Guacamole - for serving Nutrition Information Fat – 12 g Carbohydrates – 95 g Protein – 16 g Directions Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Take a non-stick baking tray and toss in the cubed sweet potatoes. Drizzle olive oil on top. Also sprinkle the garlic powder, paprika, pepper and salt. Toss well to ensure the sweet potatoes are evenly coated. Place the tray in the preheated oven and bake for about 10 minutes. Flip over the sweet potatoes and bake for another 10 minutes. Take a non-stick saucepan and drizzle olive oil. Place it over medium flame. Once the oil starts simmering, toss in the onions and cook for about 4 minutes. Add in the garlic, jalapeno, cumin, cayenne pepper and chili powder. Cook for another 3 minutes. Toss in the black beans, pepper and salt and cook for 3 minutes. The ingredients should completely heat through. Let us now assemble the burrito, place one of the tortillas on a flat surface. Add 1/3 of corn and bean mixture, 1/3 of prepared sweet potatoes, little

bit of lettuce, guacamole, diced tomatoes and vegan cheddar cheese in the center. Fold in the edges and roll to form a burrito. Repeat the process the remaining tortillas. Cut each burrito in two equal halves and serve. Mac and Peas and Cashew Sauce Serving Size: 1 Servings per Recipe: 4 Calories: 567 calories per serving Preparation Time: 10 minutes Cooking Time: 10 minutes Ingredients Yellow potatoes (peel and cut in cubes) - 2 Carrot (peel and cut in 1-inch pieces) - 1 medium Onion (peel and cut in 4 quarters) - 1 Cashews - ½ cup Salt - 1 teaspoon Garlic powder - 1 teaspoon Onion powder - 1 teaspoon Nutritional yeast - 2 tablespoons Macaroni (cooked) - 16 ounces Green peas - 2 cups Paprika – as per taste Nutrition Information Fat – 7 g Carbohydrates – 105 g Protein – 21 g Directions Start by taking a large pot with water and place it over high heat. When it comes to a boil add in the carrots, onions and potatoes. Cover the pot with a lid and boil for about 10 minutes. Remove the boiled vegetables using a strainer. Reserve about 2 cups of water for later use. Take a blender and add in the boiled carrots, onions, potatoes, cashews, salt, garlic powder, onion powder, nutritional yeast, paprika along with the reserved water. Blend well to form smooth puree like consistency. Place the cooked macaroni in a large mixing bowl and pour the prepared puree on top. Toss in the green peas and mix well. Serve! Lentil Vegan Soup Serving Size: 1 Servings per Recipe: 5 Calories: 364 calories per serving

Preparation Time: 10 minutes Cooking Time: 50 minutes Ingredients Olive oil - 2 tablespoons Onion (diced) - 1 Garlic (minced) - 2 cloves Carrot (diced) - 1 Potatoes (diced) - 2 Tomato (diced) - 1 can (15 ounces) Dried lentil - 2 cups Vegetable broth - 8 cups Bay leaf - 1 Cumin - ½ teaspoon Salt – as per taste Pepper – as per taste Nutrition Information Fat – 7 g Carbohydrates – 58 g Protein – 19 g Directions Start by taking a large pot and add in 2 tablespoons of olive oil. Place the pot over medium flame. Once the oil heats through, toss in the onions and cook for 5 minutes. Add in the garlic and cook for another 2 minutes. Now toss in the diced potatoes and carrots. Saute for about 3 minutes. Add the remaining ingredients like vegetable broth, tomatoes, lentils, cumin and bay leaf. Once it comes to a boil, reduce the flame to low and cook for about 40 minutes. Remove the bay leaf and season with pepper and salt. Transfer into a serving bowl. Serve hot! Chickpea and Avocado Salad Serving Size: 1 Servings per Recipe: 4 Calories: 399 calories per serving Preparation Time: 15 minutes Cooking Time: 0 minutes

Ingredients Dressing Olive oil - 2 tablespoons Lime juice - ¼ cup Cumin - 2 teaspoons Chili powder - 2 teaspoons Salt - 1 teaspoon Pepper - 1 teaspoon Fresh cilantro (chopped) - ¼ cup Salad Chickpeas (rinsed and drained) - 2 cans Cucumber (quartered and chopped) - 1 Cherry tomatoes (cut in half) - 20 Onion (chopped) - 1 Avocado (diced) - 1 Carrot (shredded) – 1/3 cup Nutrition Information Fat – 12 g Carbohydrates – 57 g Protein – 18 g Directions Start by preparing the dressing. For this, take a small mixing bowl and add in the olive oil, lime juice, cumin, chili powder, salt, pepper and fresh cilantro. Whisk well until all ingredients are well combined. Keep aside. Take a large mixing bowl and toss in the chickpeas, tomatoes, cucumber, onion, carrots and avocado. Pour the dressing over the salad and toss well using your hands or salad spoons. Ensure all ingredients are evenly combined. Transfer onto salad bowl and serve! Roasted Vegetables and Lentil Salad Serving Size: 1 Servings per Recipe: 2 Calories: 569 calories per serving Preparation Time: Cooking Time: Ingredients Butternut squash (cubed) - 2 cups

Brussels sprouts (quartered) - 2 cups Red onion (cut in wedges) - 1 Olive oil - 1 tablespoon Salt – as per taste Pepper - as per taste Green lentil (rinsed) - 1 cup Water or vegetable broth - 3 cups Balsamic vinegar - 3 tablespoons Maple syrup - 1 tablespoon Nutrition Information Fat – 8 g Carbohydrates – 102 g Protein – 28 g Directions Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Take a baking dish and line it with parchment paper, Toss in the butternut squash, red onions and Brussels sprouts. Generously season with salt, pepper and olive oil. Mix well using your hands and ensure all ingredients are well coated. Place the tray in the baking tray in the oven and bake for 10 minutes. Flip the veggies and bake for another 10 minutes. Take a medium non-stick saucepan and place it over high flame. Add in the water/vegetable broth and lentils. Once it comes to a boil, cover the pan with a lid and let it simmer for about 25 minutes. Drain any excess water and keep aside. Take a large mixing bowl and empty the roasted vegetables. Also transfer the cooked lentils to the mixing bowl. To prepare the dressing, take a liquid measuring cup and add in the balsamic vinegar, pepper, salt and maple syrup. Whisk well to combine. Pour the prepared dressing over roasted vegetables and lentil. Toss well to make sure all ingredients are well coated. Transfer into 2 bowls and serve. Quinoa Salad Southwestern Style Serving Size: 1 Servings per Recipe: 2 Calories: 873 calories per serving Preparation Time: 5 minutes Cooking Time: 22 minutes Ingredients Vegetable oil - 2 tablespoons Garlic (minced) – 3 cloves Jalapeño (minced) - 1 Black beans - 15 ounces

Corn - 15 ounces Roma tomatoes (diced) - 3 Quinoa (rinsed) - 1 cup Vegetable stock - 2 cups Chili powder - 1 tablespoon Cumin - 2 teaspoons Salt - 1 teaspoon Pepper - 1 teaspoon Avocado (cubed) - 1 teaspoon Lime (juiced) - 1 Fresh cilantro (for garnishing) Nutrition Information Fat – 23 g Carbohydrates – 143 g Protein – 33 g Directions Start by placing a large saucepan on medium flame. Toss in the minced jalapeno and garlic. Cook for about a couple of minutes. Add in the corn, black beans, quinoa, tomatoes, chili powder, vegetable stock, pepper and salt. Cover the saucepan with the lid and cook for about 20 minutes. Quinoa should be tender and should have absorbed the liquid. Mix gently using a wooden spoon. Take a large serving bowl and empty the quinoa into the same. Pour lime juice and gently mix. Garnish with avocado and cilantro. Dinner Recipes Black Bean and Veggie Soup Serving Size: 1 Servings per Recipe: 6 Calories: 308 calories per serving Preparation Time: 10 minutes Cooking Time: 45 minutes Ingredients Olive oil - 2 tablespoons Onion (diced) - 1 Celery stalks (chopped) - 2

Carrot (chopped) - 1 Red bell pepper (diced) - 1 Garlic (minced) - 4 cloves Jalapeño (seeded and diced) - 1 Salt - 1 teaspoon Pepper - 1 teaspoon Cumin - 2 tablespoons Black beans (drained and rinsed) – 4 cans (60 ounces) Vegetable stock - 4 cups Bay leaf – 1 For serving Avocado (chopped) Queso fresco (crumbled) Fresh cilantro (chopped) Tortilla chip (crumbled) Nutrition Information Fat – 6 g Carbohydrates – 49 g Protein – 17 g Directions Start by taking a stock-pot (large) and place it over high flame. Add in the oil and reduce the heat the medium–high. Once the oil starts to shimmer, toss in the onions, carrot, bell peppers and celery. Let the veggies cook for about 5 minutes. Keep stirring. Now add in the minced garlic, pepper and salt. Cook for about 10 more minutes. The veggies should be tender by now. Add in the vegetable stock, black beans, bay leaf and cumin. Bring the ingredients to a boil and reduce the flame to low. Cover the stock-pot with a lid and cook for about 30 minutes. Beans should also be tender by now. Take a blender and transfer 4 cups of the beans and vegetable soup into the same. Blend into a smooth puree like consistency. Pour the blended vegetables and beans into the stock-pot. Mix well to combine. This will help in thickening the soup. Let the soup simmer over low flame for another 10 minutes. Once done, garnish with queso fresco, avocado, tortilla chips and chopped cilantro. Vegetable and Tofu Skewers Serving Size: 1 Servings per Recipe: 4 Calories: 187 calories per serving

Preparation Time: 10 minutes (1 hour additional) Cooking Time: 17 minutes Ingredients Water - ½ cup Maple syrup - ¼ cup Soy sauce - 3 tablespoons BBQ sauce - 2 tablespoons Oil - 1 tablespoon Garlic powder - 1 tablespoon Sriracha - 1 tablespoon Black pepper - 1 teaspoon Firm tofu - 15 ounces Peppers - 2 Onions – 2 medium Zucchini - 1 Skewers - 4 Nutrition Information Fat – 9 g Carbohydrates – 17 g Protein – 11 g Directions Start by taking a shallow dish and fill it with water. Soak the wooden skewers in the same as this will prevent them from burning. Take the zucchini and slice it in round slices. Also cut peppers and onions in squares. In the meanwhile, take a quarter plate and line it with a paper towel. Place tofu and cover it with another paper towel and place a plate on top. Place the tofu along with plates in the microwave for about 3 minutes. Remove the tofu and place it on a chopping board. Cut it into cubes. Take a glass measuring cup and add in the water, soy sauce, maple syrup, oil, barbeque sauce, pepper, Sriracha and garlic powder. Stir well. Take a rectangle storage box and place the tofu inside it. Pour the prepared sauce over tofu and cover it with a lid. Place it in the refrigerator for about an hour. Once done, remove the tofu from marinade. Keep aside Take a non-stick saucepan and pour the marinating liquid to the saucepan. Place it over low flame for about 10 minutes. Put off the flame once the sauce starts to thicken. Remove the skewers from the water and start assembling them. Take 1 skewer and start assembling by alternating between zucchini, onion, pepper and tofu. Take a grill pan and place in medium flame. Cook each assembled skewer on each side for about 4 minutes. Glaze each side with sauce while cooking.

All sides should have a light char as this will add nice smoky flavor to the dish. Vegan Alfredo Fettuccine Pasta Serving Size: 1 Servings per Recipe: 2 Calories: 844 calories per serving Preparation Time: 15 minutes Cooking Time: 15 minutes Ingredients White potatoes - 2 medium White onion - ¼ Italian seasoning - 1 tablespoon Lemon juice - 1 teaspoon Garlic - 2 cloves Salt - 1 teaspoon Fettuccine pasta - 12 ounces Raw cashew - ½ cup Nutritional yeast (optional) - 1 teaspoon Truffle oil (optional) - ¼ teaspoon Nutrition Information Fat – 13 g Carbohydrates – 152 g Protein – 28 g Directions Start by placing a pot on high flame and boiling 4 cups of water. Peel the potatoes and cut them into small cubes. Cut the onion into cubes as well. Add the potatoes and onions to the boiling water and cook for about 10 minutes. Remove the onions and potatoes. Keep aside. Save the water. Take another pot and fill it with water. Season generously with salt. Toss in the fettuccine pasta and cook as per package instructions. Take a blender and add in the raw cashews, veggies, nutritional yeast, truffle oil, lemon juice and 1 cup of saved water. Blend into a smooth puree. Add in the garlic and salt. Drain the cooked pasta using a colander. Transfer into a mixing bowl. Pour the prepared sauce on top of the cooked fettuccine pasta. Serve. Spinach Pasta in Pesto Sauce

Serving Size: 1 Servings per Recipe: 2 Calories: 591 calories per serving Preparation Time: 20 minutes Cooking Time: 15 minutes Ingredients Olive oil - 1 tablespoon Spinach - 5 ounces All-purpose flour - 2 cups Salt - 1 tablespoon plus ¼ teaspoon (keep it divided) Water - 2 tablespoons Roasted vegetable for serving Pesto for serving Fresh basil for serving Nutrition Information Fat – 8 g Carbohydrates – 110 g Protein – 16 g Directions Take a large pot and fill it with water. Place it over high flame and bring the water to a boil. Add one tablespoon of salt While the water is boiling, place a large saucepan over medium flame. Pour in the olive oil and heat it through. Once the oil starts to shimmer, toss in the spinach and sauté for 5 minutes. Take a food processor and transfer the wilted spinach. Process until the spinach is fine in texture. Add in the flour bit by bit and continue to process to form a crumbly dough. Further, add ¼ tsp of salt and 1 tbsp of water while processing to bring the dough together. Add the remaining 1 tbsp of water if required. Remove the dough onto a flat surface and sprinkle with flour. Knead well to form a dough ball. Use a rolling pin to roll out the dough. The dimensions of the rolled dough should be 18 inches long and 12 inches wide. The thickness should be about ¼ - inch thick. Cut the rolled dough into long and even strips using a pizza cutter. Make sure the strips are ½ - inch wide. The strips need to be rolled into evenly sized thick noodles. Toss in the prepared noodles and cook for about 4 minutes. Drain using a colander. Transfer the noodles into a large mixing bowl and add in the roasted vegetables, pesto. Toss well to combine. Garnish with basil leaves. No Meat Sloppy Joes Serving Size: 1

Servings per Recipe: 4 Calories: 451 calories per serving Preparation Time: 10 minutes Cooking Time: 24 minutes Ingredients Olive oil – ½ teaspoon Yellow onion (diced) - ½ medium Green capsicum (diced) - ½ Garlic (minced) - 2 cloves Chili powder - ½ teaspoon Cumin - ½ teaspoon Paprika - ½ teaspoon Salt – as per taste Textured vegetable protein - 1 cup Vegetable broth - 1 cup Tomato sauce - 1 can (15 ounces) Vegan Worcestershire sauce - 1 teaspoon Soy sauce - 1 tablespoon Brown sugar - 1 teaspoon Yellow mustard - 2 teaspoons Hamburger buns - 4 Nutrition Information Fat – 10 g Carbohydrates – 61 g Protein – 27 g Directions Start by taking a medium-sized skillet and place it over medium flame. Pour olive oil and heat through. Once the oil is heated, add in the diced onions and sauté for 3 minutes. Now toss in the diced capsicum and sauté for 3 more minutes. Add in the garlic, cumin, chili powder, salt and paprika and sauté for another 3 minutes. Add in the vegetable protein, tomato sauce and vegetable broth. Stir well to combine. Cover with a lid and let it cook for about 15 minutes. Open the lid and keep on the side. Add in the soy sauce, Worcestershire sauce, yellow mustard and brown sugar. Mix well. Cook for about 4 minutes. Place the prepared mixture between the hamburger buns and serve hot! Acorn Squash Stuffed with Veggies and Wild Rice

Serving Size: Servings per Recipe: Calories: 409 calories per serving Preparation Time: 10 minutes Cooking Time: 1 hour 40 minutes Ingredients Acorn squashes - 2 Olive oil - 1 tablespoon (some extra) Salt – as per taste Pepper – as per taste Wild rice (rinsed) - ¾ cup Vegetable broth - 1 ¼ cups (2 tablespoons extra, divided) Chili powder - ½ teaspoon Ground cumin - ¼ teaspoon Maple syrup - 1 ½ teaspoon Cremini mushroom (sliced) - 5 ounces Shiitake mushroom (sliced) – 5 ounces Onion (chopped) - ½ medium Garlic (minced) - 2 cloves Fresh rosemary (chopped) - 1 teaspoon Fresh thyme (chopped) - 1 teaspoon White wine - ¼ cup Kale (chopped) - 2 cups Pomegranate seeds - 2 tablespoons Nutrition Information Fat – 5 g Carbohydrates – 88 g Protein – 13 g Directions Start by preheating the oven by setting the temperature to 375 degrees Fahrenheit. Place the squash on the chopping board and cut in half from stem side up. Remove the seeds and keep aside. Scoop out the pulp into a bowl and keep aside. Place the squash on a baking tray with cut-side facing up. Brush the squash with oil and evenly sprinkle with pepper and salt. Transfer into the oven and bake for about 40 minutes. While the squash is cooking, take a small stockpot and add in 1 ¼ cups of vegetable broth. Let it come to a boil. Cover using a lid and let it simmer

for about 45 minutes over low flame. Place the squash seeds in a strainer and rinse them thoroughly. Dry them using a dishtowel. Transfer the seeds into a small bowl. Add in the cumin, chili powder, maple syrup and salt. Toss well to until all seeds are evenly coated. Remove the baking tray from the oven and shift the squash to one side. Make a shallow tray using the parchment paper. Place the seeds in the same and transfer back into the oven. Bake for about 15 minutes. The squash should be tender and seeds should be crispy. Take a large skillet and add in the olive oil. Place it over medium flame. Once the oil is heated through, toss in the mushrooms and sauté for about 8 minutes. Toss in the onions and sauté for about 4 minutes. Further, drizzle some olive oil and add in the rosemary, thyme and garlic. Cook for about 4 minutes. Pour in the white wine to deglaze the skillet. Cook for about 2 minutes. Add in the kale, pepper and salt. Sauté until kale starts wilting and reduces to a quarter of the volume. Add in the wild rice and mix through. Remove the skillet from the flame and keep aside. Place both squashes on serving platter and fill them with kale and mushroom mixture. Garnish with pomegranate seeds and crispy squash seeds. Tender Tofu Strips Serving Size: 1 Servings per Recipe: 2 Calories: 667 calories per serving Preparation Time: Cooking Time: Ingredients Extra-firm tofu (drained) - 14 ounces block Salt - 1 teaspoon (plus some extra as per taste) Pepper - ½ teaspoon (plus some extra as per taste) All-purpose flour - ½ cup Cornstarch - 1 tablespoon Almond milk - ½ cup Apple cider vinegar - 1 teaspoon Dijon mustard - 1 teaspoon Bread crumbs - ½ cup Garlic powder - 1 teaspoon Paprika - 1 teaspoon Onion powder - 1 teaspoon Nutritional yeast - 1 tablespoon Ground cumin - 1 teaspoon

Cayenne - ¼ teaspoon Olive oil - for brushing Nonstick cooking spray Dipping sauce (honey mustard) - for serving Nutrition Information Fat – 28 g Carbohydrates – 79 g Protein – 33 g Directions Start by preheating the oven by setting the temperature to 425 degrees Fahrenheit. Take a clean kitchen towel and wrap the block of tofu. Place a cast-iron pan or a weighty object on top for about 20 minutes. This will help in draining excess liquid. Cut into 8 even-sized strips and season nicely with pepper and salt. Take a medium-sized bowl and add in the cornstarch and flour. Mix well. Take another bowl and pour in the milk, Dijon mustard and apple cider vinegar. Whisk well to combine. In yet another medium-sized bowl, add in the salt, pepper, bread crumbs, garlic powder, nutritional yeast, onion powder, cayenne and cumin. Mix well to combine. Take one tofu strip and nicely coat with flour mixture and then dip it in the prepared milk mixture. Again coat the strip with flour mixture and then dip it in milk mixture. Finish by evenly coating the strip with bread crumbs. Repeat the process with the remaining tofu strips. Place the prepared tofu strips onto a baking tray greased with non-stick cooking spray. Coat the strips evenly with olive oil with the use of a brush. Place the baking tray into the oven and bake for about 17 minutes. Flip over and bake for another 17 minutes. The strips should be crispy and golden brown in color. Transfer onto a serving platter and serve with the dipping sauce. Tofu Turkey and Drumsticks Serving Size: 1 Servings per Recipe: 6 Calories: 339 calories per serving Preparation Time: 20 minutes Cooking Time: 1 hour Ingredients Extra-firm tofu - 14 ounces Pinto bean - ¾ cup Nutritional yeast - 6 tablespoons Soy sauce - ¼ cup Poultry seasoning - 1 tablespoon

Garlic (chopped) - 3 cloves Kosher salt - ½ teaspoon Pepper - 1 teaspoon Onion powder - 1 teaspoon Vegetable broth (low sodium) - 1 cup Olive oil - 2 tablespoons Vital wheat gluten - 2 ½ cups Vegan stuffing - ½ cup Wooden skewers – 2 Gravy (of choice) - for serving Nutrition Information Fat – 9 g Carbohydrates – 18 g Protein – 47 g Directions Start by preheating the oven by setting the temperature to 375 degrees Fahrenheit. Take a shallow dish and fill it with water. Soak the skewers in the same. Take a medium-sized bowl and line it with a kitchen towel. Crumble the tofu in the bowl. Gather all the edges of the kitchen towel and press through the center to squeeze out excess liquid. Take a food processor and add in the drained tofu, pinto beans, soy sauce, nutritional yeast, onion powder, poultry seasoning, pepper, salt, vegetable broth and onion powder. Blend into a smooth puree like consistency. While the processor is running, add in the olive oil. Make sure all ingredients are well incorporated. Take a large bowl and add in the wheat gluten. Now transfer the prepared puree from the food processor to the same bowl. Stir well to combine all the ingredients together. Knead into a smooth dough and transfer onto a flat surface. Form a ball. Cut out a quarter of the dough and keep aside. Place the rest of the dough into a glass bowl. Make a well into the center by stretching the edges. It needs to be expanded to about 4 inches in diameter. Place the vegetable stuffing in the well and enclose the well by stretching the edges. Take a parchment paper and nicely wrap the dough. Also, wrap the dough in a foil. Take the saved dough and divide in two equal halves. Form the dough in the shape of drumsticks. Insert soaked skewers in both the drumsticks. Wrap both the drumsticks nice with parchment paper and then in foil. Enclose the edges nicely. Take a baking tray and place both drumsticks and tofu turkey. Bake for about 20 minutes and flip over. Bake for another 20 minutes and flip over again. Remove the drumsticks after 40 minutes. Bake the tofu turkey for 20 more minutes. Once done, remove from the oven and transfer the drumsticks and tofu turkey onto a wooden chopping block. Remove the foil and parchment paper. Place onto a serving platter and serve with your choice of gravy. Snacks Recipes

Oven Potato Fries Serving Size: 1 Servings per Recipe: 6 Calories: 156 calories per serving Preparation Time: 15 minutes Cooking Time: 30 minutes Ingredients Baking potatoes - 2 ½ pounds Vegetable oil - 1 teaspoon White sugar - 1 tablespoon Salt - 1 teaspoon Ground cayenne pepper – 1 pinch Nutrition Information Fat – 1 g Carbohydrates – 34.1 g Protein – 3.8 g Directions Start by preheating the oven by setting the temperature to 450 degrees Fahrenheit. Take a baking sheet and line it with a foil. Spray the sheet with a generous amount of cooking spray. Scrub well to clean the potatoes. Cut each potato into half an inch thick strips. Take a large-sized mixing bowl and toss in the potato strips. Add in the vegetable oil, salt, cayenne pepper and sugar. Place the coated fries on the baking tray lined with cooking spray. Place the baking sheet in the preheated oven and bake for about 30 minutes. Transfer onto a serving platter and serve right away. Mushrooms with Herbs and White Wine Serving Size: 1 Servings per Recipe: 6 Calories: 57 calories per serving Preparation Time: 10 minutes Cooking Time: 15 minutes Ingredients Olive oil - 1 tablespoon Fresh mushrooms - 1 ½ pound Italian seasoning - 1 teaspoon

Dry white wine - 1/4 cup Garlic (minced) - 2 cloves Salt – as per taste Pepper – as per taste Fresh chives (chopped) - 2 tablespoons Nutrition Information Fat – 2.7 g Carbohydrates – 5.6 g Protein – 2.3 g –––––––– Directions Start by heating the olive oil by placing the non-stick skillet on medium-high flame. Once the oil is heated, toss in the mushrooms. Sprinkle the Italian seasoning and sauté for about 10 minutes. Keep stirring. Pour in the dry white wine and toss in the garlic. Continue to cook for about 3-4 minutes. Season with pepper and salt. Sprinkle the chives and cook for about a minute. Transfer into a serving bowl and serve hot. Zucchini Stuffed with Mushrooms and Chickpeas Serving Size: 1 Servings per Recipe: 6 Calories: 107 calories per serving Preparation Time: 30 minutes Cooking Time: 30 minutes Ingredients Zucchini (halved) - 4 Olive oil - 1 tablespoon Onion (chopped) - 1 Garlic (crushed) - 2 cloves Button mushrooms (sliced) - 1/2 package (8 ounces) Ground coriander - 1 teaspoon Ground cumin - 1 ½ teaspoon Chickpeas - 1 can (15.5 ounce) Lemon (juiced) - ½ Fresh parsley (chopped) - 2 tablespoons Sea salt – as per taste Ground black pepper – as per taste

Nutrition Information Fat – 2.7 g Carbohydrates – 18.4 g Protein – 4.5 g Directions Start by preheating the oven by setting the temperature to 350 degrees Fahrenheit. Take a shallow non-stick baking dish and grease it generously. Use a spoon to scoop out the flesh in the center of zucchini halves. Chop the flesh into Place the zucchini halves onto the greased baking dish. In the meanwhile, take a large non-stick skillet and place it over medium flame. Toss in the onions and sauté for about 5 minutes. Add in the garlic and sauté for 2 more minutes. Now add in the mushrooms and zucchini. Keep stirring and cook for about 5 minutes. Add in the chickpeas, cumin, coriander, parsley, lemon juice, pepper and salt. Mix well to combine. Place the zucchini shells on the baking sheet and fill with the chickpea mixture. Place the baking sheet in the oven and bake for about 40 minutes. Once done, remove from the oven and transfer onto a serving platter. Serve hot! Vegetable Medley Serving Size: 1 Servings per Recipe: 4 Calories: 66 calories per serving Preparation Time: 20 minutes Cooking Time: 15 minutes Ingredients Tomato (diced) - 1 Garlic pepper seasoning - 1 pinch Fresh mushrooms (sliced) - 2 Yellow squash (cubed) - 2 Cooking spray Zucchini (cubed) – 2 Nutrition Information Fat – 1.5 g Carbohydrates – 12.6 g Protein – 3.3 g Directions

Start by taking a large skillet and greasing it using the cooking spray. Place the skillet over medium flame and add in the tomatoes. Let the tomatoes cook for about 5 minutes. Add in the garlic pepper seasoning. Toss in the mushrooms, zucchini and squash. Let them cook on a medium flame for about 15 minutes. Transfer onto a serving platter and serve hot! White Beans with Collard Greens Serving Size: 1 Servings per Recipe: 4 Calories: 181 calories per serving Preparation Time: 15 minutes Cooking Time: 40 minutes Ingredients Water - 2 tablespoons Onion (chopped) - 1 ¼ cups Garlic (minced) - 3 tablespoons Vegetarian bouillon (beef-flavored) - 1 cube Collard greens (chopped) - 7 ounces Diced tomatoes (no added salt) – 14.5 ounces (1 can) Water - 1 ¼ cups Salt – as per taste Black pepper (freshly ground) – as per taste Great Northern beans - 14.5 ounces (1 can) White sugar - 1 teaspoon Nutrition Information Fat – 0.8 g Carbohydrates – 36 g Protein – 10.4 g Directions Start by placing a large non-stick skillet on medium flame. Pour in 2 tablespoons of water. Let it heat through. Stir in garlic and onion and cook for about 10 minutes. Add in more water if required to avoid scorching. Add in the vegetarian bouillon to the pan. Keep stirring. Toss in the collard greens and tomatoes to the onion mixture. Also add in 1 ¼ cups of water. Season the mixture with pepper and salt. Cover with a lid and cook for about 20 minutes. Make sure that all vegetables become tender. Now add in the sugar and beans and cook for about 10 minutes. Transfer into a serving bowl and serve hot!

White Beans and Avocado Toast Serving Size: 1 Servings per Recipe: 1 Calories: 230 calories per serving Preparation Time: 5 minutes Cooking Time: 1 minutes Ingredients Whole-wheat bread - 1 slice Avocado - ¼ Canned white beans - ½ cup rinsed and drained Kosher salt – as per taste Ground pepper – as per taste Crushed red pepper Nutrition Information Fat – 8.8 g Carbohydrates – 34.7 g Protein – 11.5 g Directions Start by taking a toaster and placing the whole-wheat bread in it to toast. Once done, remove and keep aside. Take a small bowl and mash to avocado. Take the canned white beans and thoroughly rinse and drain them. Let us now assemble the dish. Place the toast on a plate and top it with mashed avocado. Place the white beans on top as well. Nicely season with pepper, salt and red pepper. Fresh Edamame Pods with Aleppo Pepper Serving Size: 1 Servings per Recipe: 1 Calories: 101 calories per serving Preparation Time: 0 minutes Cooking Time: 5 minutes Ingredients Edamame (in pods) - ½ cup Aleppo pepper - ⅛ teaspoon Nutrition Information Fat – 3 g

Carbohydrates – 9.2 g Protein – 8 g Directions Start by taking a steamer and place it over high flame. Fill it with water and let it come to a boil. Place the edamame pods in the steamer and steam for about 5 minutes. The pods should be crisp and tender. Transfer into a serving platter and sprinkle with Aleppo pepper. Toast with Cannellini Beans and Pesto Serving Size: 1 Servings per Recipe: 1 Calories: 201 calories per serving Preparation Time: 5 minutes Cooking Time: 0 minutes Ingredients Whole-wheat bread (toasted) - 1 slice Canned cannellini beans (no-salt added) - ⅓ cup Garlic powder – 1 pinch Basil pesto - ½ teaspoon Tomato (chopped) - 2 tablespoons Nutrition Information Fat – 4 g Carbohydrates – 36 g Protein – 8 g Directions Start by rinsing and draining the canned cannellini beans. Keep aside. Take the toasted slice and place it on a plate. Take a small mixing bowl and add in the beans, tomatoes and garlic powder. Mix well Place the prepared beans and tomatoes mixture on the toast and top with pesto. Roasted Chickpeas with Maple and Cinnamon Serving Size: 1 Servings per Recipe: 4 Calories: 225 calories per serving Preparation Time: 5 minutes Cooking Time: 35 minutes Ingredients

Chickpeas - 1 can (15 ounces) Olive oil - 1 tablespoon Cinnamon - 2 tablespoons Sea salt - ¼ teaspoon Maple syrup - 2 tablespoons Nutrition Information Fat – 6 g Carbohydrates – 34 g Protein – 9 g Directions Start by preheating the oven by setting the temperature to 400 degrees Fahrenheit. Now take the canned chickpeas and rinse them thoroughly. Drain and dry them properly. Keep aside. Take a medium-sized mixing bowl and add in the dried chickpeas, maple syrup, olive oil, cinnamon and salt. Mix well to evenly coat the chickpeas. Take a baking tray and line it with parchment paper. Spread the chickpeas and place them in the oven for 20 minutes. Take out the baking tray and mix around the chickpeas. Roast for another 15 minutes. Once done, remove the baking tray and let the chickpeas rest for about 10 minutes. Conclusion Moving to vegan bodybuilding diet is a great idea as it will pump in the requisite amounts of protein and also keep up the energy levels that are a must for someone doing hard-core workouts. Remember to take enough of macronutrients into the system and in the right form. Include the aboverecommended protein sources into your diet and feel the protein levels rising by a considerable. It will require patience, hard work, and dedication to stick to a vegan meal plan, but in the long-run, it will surely payout. To help you further is a vegan bodybuilding cookbook that has some innovative and some conventional recipes using plant-based protein sources to give your vegan diet a push. Try out these exciting recipes using a variety of protein sources into the diet plan and watch your protein intake blossom. They are a fine mix of soups, salads, and main course dishes, infusing the richness of multiple spices, vegetables, fruits, nuts, and oils. The wide variety of recipes found in the vegan bodybuilding cookbook is specially made, keeping in mind the requirements of bodybuilders. So eat healthy to stay healthy!