4 Easy Vegetarian Recipes for Sore Muscle Recovery

How to recover from a brutal workout? How do athletes recover quickly? How to recover muscles faster after workout? Here are 4 easy vegetarian recipes for sore muscle recovery


These homemade protein bars are thrown together in minutes and make the perfect pre-workout snack to sustain your energy for crushing some weights.

Plus, you don’t have to bake them!

Personally, I think damn near every commercial protein bar I’ve tasted is way too sweet.

This is why I didn’t add a sweetener per se, however the peanut butter and dark chocolate chips do the trick in my opinion.

If it’s not sweet enough, just add 1/2 cup pure maple syrup and you’re good to go.

Carbs: 14 | Fat: 7.5 | Protein: 12 | Calories: 165

Yield: 12 servings


  • 1 1/2 cups gluten-free rolled oats, blended into a flour
  • 1 cup plant-based protein powder (I use Garden of Life, unsweetened or chocolate)
  • 1/2 cup organic brown rice crisps cereal
  • 1/2 cup natural peanut butter (or almond butter)
  • 3 tablespoons mini dark chocolate chips
  • 1 teaspoon pure vanilla extract
  • 1/2 tablespoon organic coconut oil
  • 1/2 teaspoon fine grain sea salt, to taste


  • Line a 9×5” loaf pan with parchment paper or coat pan with coconut oil.
  • Mix the oat flour, protein powder, rice crisps, and salt together in a large bowl.
  • Add in the nut butter and vanilla. Stir well to combine. The idea is to arrive at a cookie dough texture, you may need to dial it in a little by adding a splash of non-dairy milk.
  • Press into pan and roll out with a pastry roller until smooth. Pop into the freezer.
  • Melt the chocolate chips and coconut oil together in a small pot over low heat. When half of the chips have melted, remove from heat and stir until smooth.
  • After freezing the bars for about 5-10 minutes, remove from freezer and slice into bars. Drizzle with melted chocolate and freeze again until set. Store in the freezer for a week or longer in an air-tight freezer bag or container.


Anti-Inflammatory Juice Recipe

  • 2 green apples
  • 2 cucumbers
  • 4 stalks of celery
  • 2 handfuls of spinach
  • 1 lemon
  • 1 knob of ginger

*add fresh turmeric (and black pepper for absorption) to help alleviate muscle soreness


Vegetarian bodybuilders will love this easy vegan dessert that doubles as a post-workout snack.

Just needs four ingredients and about four minutes, and call it done!

I’m personally not interested in baking. This is why an easy no-bake, “healthy” dessert like this appeals to me. It is fortified with protein and makes for a quick snack/reward after hitting the weights.

It also provides just enough sugar to spike insulin levels for an additional benefit after working out if you’re trying to put on some muscle. And, sea salt is added for the much needed electrolytes.

Serves: 4


  • 3½ cups organic vanilla coconut milk*
  • ½ cup cacao
  • 1 serving of chocolate plant-based protein powder (if you’re not vegan, use whey protein instead)
  • 1 tsp flaky sea salt

*You may need ½ cup more depending on the kind of protein powder you use. Make sure that it has been refrigerated for at least 6 hours prior to using in recipe.


  • Put all 3 ingredients into a large bowl and whisk until air bubbles appear (I like to use my Vitamix).
  • Pour into 4 dishes or ramekins and store in fridge for at least 5 hours, preferably overnight.


Because this recipe uses coconut milk (vs. coconut cream), it will separate a bit. At least ½ of the mousse will be fluffy. However, the bottom ½ will be a nice light pudding in texture. Even if the ratio is more like ¾ fluff to ¼ pudding your fine. The texture will depend on what protein powder you use and method of mixing.

If you want your vegan chocolate mousse to have a minty accent, add ½ a teaspoon peppermint extract. Lastly, if it doesn’t taste sweet enough, try adding 1 tbsp of coconut sugar to mix.


This easy chili recipe was engineered for vegetarian athletes who need complete proteins.

As you know, our tribe has special needs. That’s why I put quinoa in this easy-to-make vegetarian chili (it’s a complete protein).

So why not use brown rice instead?

Quinoa, being a seed rather than a whole grain, has all essential amino acids in it, whereas brown rice doesn’t, not being a complete protein.

Also, quinoa is slightly higher in fat than brown rice, and has more protein and dietary fiber per serving.

I also included lentils, which is another great source of protein for vegetarians and vegans.

Out of all legumes and nuts, lentils contain the third-highest levels of protein, and 26% of the calories are attributed to protein.

Finally, I used organic turmeric (curcumin), because it is powerful antioxidant and anti-inflammatory, and good for muscle soreness.

According to a 2013 medical study published in the “Journal of Pain Research,” 400 milligrams of curcumin was comparable to taking 2,000 grams of Tylenol.

Note: Turmeric is fat soluble and better absorbed in our bodies with the help of black pepper.

Carbs: 56 | Fat: 7 | Protein: 20 | Calories: 344

How Spicy: Medium-Hot
Yields: 6
Prep Time: 15 min
Cook Time: 30 min


  • 2 tbsp organic coconut oil
  • 2 cups chopped red bell peppers
  • 2 tbsp organic garlic, minced
  • 1 medium zucchini, stemmed and diced
  • 5 large Portobello mushrooms, stemmed, wiped clean, and cubed
  • 2 tbsp chili powder
  • 1 jalapeño pepper, seeded and minced
  • 4 large tomatoes, peeled, seeded and chopped
  • 4 cups cooked black beans, rinsed and drained
  • 1 (15-ounce) can tomato sauce
  • 1/4 cup chopped fresh cilantro leaves
  • 2 cups quinoa (rinsed)
  • 1 cup lentils
  • 1 tbsp ground cumin
  • 1 tsp cayenne (use as needed, start with 1 tsp)
  • 1 tbsp organic turmeric root powder
  • 1 tbsp black pepper (add to taste)
  • 1 tsp sea salt (use as needed, start with 1 tsp)

Cooking Directions

  • Bring the quinoa and 4 cups of water to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the water has been absorbed, about 15 to 18 minutes.
  • In a large pan, heat the oil over medium-high heat. Add the jalapeño peppers, bell peppers, serrano peppers, and garlic. Cook, stirring until soft, for 3 minutes.
  • Add the zucchini and mushrooms, and stir until soft and the vegetables give off their liquid and start to brown for about 6 minutes.
  • Add the chili powder, turmeric, black pepper, cumin, sea salt and cayenne, and stir for 1 minute.
  • Add the tomatoes and stir. Add the beans, lentils, tomato sauce, and 2 cups of water. Stir well, and bring to a boil. Reduce the heat to medium-low and simmer, stirring occasionally for about 18-20 minutes.
  • Once the red and green peppers are tender, stir in the quinoa. Return to a simmer, and cook 5 minutes to reheat. Remove from the heat, and stir in the cilantro.
  • Drizzle some avocado oil, or add some slices of avocado on top for garnish. Not only does it dress up your meal, but it also provides “good” fat that helps lower bad cholesterol.

What others are saying:

“Hello Chris, I made this chili and was pleasantly surprise how good it tasted! Very filling without the use of meat. I love it and I would like to become a vegetarian. I love how clean eating makes me feel! I can do without the meat no problem as long as I can get my protein elsewhere! Thank you for sharing!!! I look forward to more recipes!”

“Chris, I LOVED this veggie chili!!! I made it for super bowl Sunday and everyone seemed to love it, vegetarian or not! I loved the addition of the quinoa.”

“I started from scratch, so it took me longer than the 15 min prep time. I cooked the beans from dried beans in some veggie broth…I also added some onion to the recipe because I love onion and can’t imagine cooking anything without it. I used red inca and used two zucchinis instead of the one. I am so excited about this recipe and will be looking for more yummy recipes from you.”

For topics related to vegetarian recipes for sore muscle recovery, watch these 3 videos below –

5 Ways To Reduce Muscle Soreness (INSTANTLY)

Yoga for Muscle Recovery | 25 Min Yoga Stretch for Sore Muscles | ChriskaYoga

Foods to Improve Athletic Performance and Recovery

Author Bio:

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 – Easy Vegetarian Recipes for Sore Muscle Recovery

31 Replies to “4 Easy Vegetarian Recipes for Sore Muscle Recovery”

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