Proteins are the building blocks of muscle – and life!
So where does that leave us vegetarian bodybuilders?
It turns out that protein-rich vegan food is more than sufficient for bodybuilders and fitness enthusiasts to create beautiful physiques. In fact, you can’t beat a whole food, plant-based diet if you are equally interested in sustained vibrant health (versus one-dimensional visual/aesthetic goals).
That’s great, but most of us also care about what our food tastes like. Here at VegetarianBodybuilding.com, we are all about providing plenty of appetizing options. Below, you’ll find a few examples. I have also included extra links to more posts with protein-rich foods and recipes.
Healthy Vegan Snacks Can Be Tasty
“Vegan” is typically thought of as “healthy,” but not always “tasty.” So I’m bringing you the best snacks of all three worlds. Since everyone tends to have a busy schedule, we need access to quick-and-easy snacks to fuel up fast throughout the day. Vegetarian bodybuilders, especially.
Easy Vegan Snack Recipes
(The first three are weekly staples in my nutritional regiment.)
1. Mashed Avocado on Toast
Whole grain, vegan sourdough, or rice bread toasted with mashed avocado. This vegan snack is loaded with nutrients, and is great for a pre-workout/post-workout snack with a protein drink. If you like spicy food, add some chili sauce or red pepper flakes to fire it up a little.
- 1 large avocado
- 1 radish
- 1 lime, squeezed
- Flaky sea salt, as needed
- Take an avocado, and mash it in a bowl.
- Spread on toast.
- Top with thin slivers of radish, flaky sea salt, parsley, and a sprinkle of fresh lime juice.
2. Cashew Cream on Toast
- 1 cup organic raw cashews (soaked for 2 hours or more)
- 1 tbsp organic maple syrup
- ¼ cup almond milk (or more, depending on desired thickness)
- Rinse your soaked cashews, and place them in a food processor.
- Add remaining ingredients.
- Process until creamy.
- Add more almond milk if needed.
3. Hummus with Veggies
Hummus is one of my favorite protein-rich vegan snacks. Serve it with celery, carrots, and cucumber, or spread inside some pita bread with cherry tomatoes and sliced cucumbers.
4. Spicy Roasted Garbanzo Beans
- 2 cans garbanzo beans (washed)
- 1 tbsp cayenne pepper
- 1 tbsp tabasco sauce
- ½ tsp flaky sea salt
- 1 tsp crushed black pepper
- ½ tsp each of turmeric, paprika, and garlic powder
- 2 lemons, squeezed
- Preheat the oven to 400 degrees.
- In large bowl, combine turmeric, paprika, garlic powder, cayenne, salt, pepper, tabasco sauce, and lemon.
- Toss in garbanzo beans, and mix.
- Place on pan (coated with coconut oil), and bake at 400 degrees for 30 minutes or until crispy golden brown.
- Remember to rotate the beans for even cooking.
- Allow to cool, and serve in a bowl.
- Squeeze some lime on top.
5. Snap Peas with Lime and Mint
- 1 lb. snap peas, trimmed
- ¼ fresh mint, chopped
- 2 limes, squeezed
- Coconut oil, just enough to moisten
- Flaky sea salt to taste
- Fresh ground black pepper
- Mix the peas and coconut oil together.
- Mix everything else.
Muscle Building Post Workout Snack – MUSCLE-BUILDING BLACK BEAN & QUINOA VEGGIE BURGERS
These veggie burgers with 24.5 grams of protein are hearty, and hit the spot after an intense workout.
This recipe has a macronutrient ratio that’s ideal for building muscle. If you’re really trying to put on size, wash this down with a protein shake for good measure.
- 1 (15 oz) can black beans, drained and rinsed
- 1 cup dry quinoa
- 1 large egg, or vegan egg substitute (peas, sorghum)
- 2 tsp coconut oil
- 3 cloves garlic, minced
- 1/2 tsp sea salt
- 2 tbsp tomato paste
- 2/3 cup frozen corn
- 1/2 cup cilantro, chopped
- 1 tsp cayenne (as needed, start with 1 tsp)
- 1 tbsp turmeric
- 1 tbsp black pepper (add to taste)
- 2 tsp ground cumin
- 1/2 cup rolled oats
- 1/4 cup oat flour
- 2 tbsp natural almond butter
- 4 tbsp pumpkin seeds
Place the quinoa in a small saucepan with 1 cup of water. Set the saucepan over medium-high heat, and bring to a boil.
Reduce heat to low, cover the pan, and cook 10-15 minutes until the water is absorbed and quinoa is cooked. Remove from heat. Note: this step can be done ahead of time.
Heat the coconut oil in a small pan over medium heat, and add the garlic. Add 1/4 teaspoon of sea salt, and sauté for 5-6 minutes. Place the mixture into a large bowl.
Add black beans and almond butter to the bowl, and using a potato masher or fork, mash together until a pasty mixture forms.
Stir in the tomato paste, egg, corn, cilantro, turmeric, black pepper, cayenne, cumin, pumpkin seeds, and remaining 1/4 teaspoon of sea salt. Stir in the cooked quinoa, oats, and oat flour until well-mixed.
Form the mixture into four equal patties, compacting them well. Place the patties on a baking sheet, cover them with plastic wrap, and refrigerate for at least four hours or overnight.
When ready to eat, preheat the oven to 400 F, or heat a griddle to medium-high heat. If baking, coat a baking sheet with coconut oil, and place the patties on the sheet cook 10-12 minutes or until the patties are golden brown and crispy. Carefully flip them over, and cook another 10 minutes. If using a griddle, heat 4-6 minutes per side or until slightly golden.
*For added texture and healthy fats, serve patties with slices of avocado.
Nutrition Information (per veggie burger):
- 454 calories
- 24.5 g protein
- 60.5 g carbohydrate
- 16.5 g fat
Nutrition Information (3 slices of avocado):
- 48 calories
- 0.6 g protein
- 2.5 g carbohydrate
- 4.4 g fat
To get more ideas about muscle building post workout snack, watch this video – The Best Science-Based Post Workout Meal To Build Muscle (EAT THIS!)
Chris Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System is a mixture of science and author’s advice, providing users with optimal diet and exercise. This system is designed for vegans and vegetarians only.
A lot of research has been put in this program. Furthermore, a lot of professional bodybuilders and athletes tried and tested the program, praising its progressiveness and efficiency.
The program is about taking control of your own body and health according to your potential and needs. And worry not; you’ll get plenty of proteins with this system. It will boost you with energy, and you’ll feel just a strong as any carnivore would (perhaps even stronger, depending on how much you invest in your exercise). It avoids vitamins deficiency and provides you with a lot of proteins, vitamins, minerals, and antioxidants.
Instead of saying things like “I think a plant-based diet is good for athletes and bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a plant-based diet is good for athletes and bodybuilders, and I have results to prove it.”
To find out more, visit the website at V3 Bodybuilding – Muscle Building Post Workout Snack