QUINOA VEGGIE OMELETTE BITES
- 2 cups cooked quinoa, warmed
- 1/2 cup shredded organic cheddar cheese (gluten-free)
- 6 eggs (vegetarian fed, free-range)
- 1 clove garlic, minced
- 1 teaspoon sea salt
- 1/3 cup chopped fresh spinach leaves
- 1/2 cup chopped zucchini
- Preheat oven to 350 degrees and coat muffin tin with coconut oil
- In a large bowl, mix the warm quinoa with the cheese to melt the cheese. Add the eggs, garlic, sea salt, zucchini, and spinach leaves. Stir well.
- Spoon mixture into mini muffin tins. Bake at 350 degrees for 20 minutes. Remove from oven and let cool for 12 minutes.
ADD COCONUT YOGURT TO YOUR MEAL PLAN
I highly recommend that you add coconut yogurt to your meal plan…
Coconuts are a great source of fiber, vitamins, minerals, and amino acids. They have tons of calcium, potassium, and magnesium, as well as electrolytes. Coconuts are also excellent for your immune system. They are antibacterial, antiviral, antifungal, and anti-parasitic, meaning they kill harmful bacteria, viruses, fungi, and parasites. And these days it’s not too hard to find (especially at Whole Foods).
As far as I know, all forms of coconut yogurt are vegetarian (unless there’s a new one with bacon bits I’m unaware of), but some brands use coconut milk and no dairy at all, which offers a vegan option. Non-Dairy coconut yogurt made from coconut milk may also be a good choice for those who avoid soy milk products or if you suffer from being lactose intolerance.
You can expect coconut yogurt to have 320 calories in a 16oz portion, give or take depending upon the brand; greek-style yogurts tend to have more calories. Add a protein shake blended with banana to this snack and you will have a solid breakfast to get you started on your day. I also have 1-2 of these a day for a convenient snack.
Good Source of Calcium and B-12
One 16oz portion of this yogurt provides approximately 80 percent of the daily recommendation of calcium. It will also provide 100 percent of the daily recommendation of vitamin B-12.
How to Make Vegan Coconut Yogurt
- 2 13.5 ounce cans of full fat coconut milk
- 1 tsp agar agar (seaweed that is clear and acts like gelatin)
- One packet of yogurt starter
- Heat the coconut milk in a small saucepan to 115 degrees Fahrenheit.
- Remove from heat and sprinkle the agar agar into the milk and mix well.
- Allow the milk to cool to 110 degrees, then add the yogurt starter and mix well.
- Transfer milk to a jar or to the yogurt maker, depending on the technique you are using.
- Incubate the milk for 24 hours, keeping the temperature between 105 and 115 degrees. During this time, the milk will separate and if you are fermenting in a clear container you will see clear liquid on the bottom. This is normal, do not be concerned.
- After 24 hours the milk will have a yogurt taste and will have thickened somewhat but will still be fairly thin. Use a spoon to mix the yogurt up and then place it in the refrigerator for at least six hours. This halts the fermentation process and allows it to thicken.
To get more vegan bodybuilding meal ideas, watch this video – HIGH PROTEIN VEGAN MEALS | 5 Recipes = 173g Protein
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 – Vegan Bodybuilding Meal Ideas