The High-Protein Vegan Cookbook for Athletes: 70 Whole-Foods Recipes to Fuel Your Body

Description

Power your athletic performance with plant-based protein Being a top-performing no-meat athlete has never been easier. This plant-based cookbook shows you how with 75 delicious, high-protein recipes to help vegan athletes achieve their full physical potential. The plant-based diet recipes are easy to execute and most have 12 ingredients or less. This vegan cookbook also provides insight into the competitive athlete’s protein needs, vegan protein sources, and how eating a variety of plant-based foods can promote health and performance, all while tasting great! Nutrition 101—Find a quick refresher on basic nutrition for athletes, including macros and other nutrients, to support your training goals. Info loaded—Each recipe features athletic performance labels, dietary and nutrition information, and tips to make your time in the kitchen easier. Bulk up—Learn the essential foods, staple ingredients, and equipment to have on hand for an efficient and well-stocked kitchen. Achieve your performance goals with a high-protein, plant-based boost from the meals and snacks found in this clean-eating cookbook. Title Page Copyright Dedication Contents INTRODUCTION 1: POWER UP THE HIGH-PROTEIN, PLANT-BASED WAY 2: PROTEIN STAPLES, SAUCES, AND DRESSINGS PEA PROTEIN POWDER 5-SEED PROTEIN POWDER BASIC SEITAN FRESH TOFU AND SOY MILK VEGAN SOFT CHEESE VEGAN MAYONNAISE ALMOND MILK YOGURT GREEN GODDESS DRESSING VEGAN CAESAR DRESSING MEDITERRANEAN SPICE BLEND SPROUTED GRAINS QUINOA PILAF 3: POWER UP BREAKFASTS AND SMOOTHIES CHERRY BERRY BREAKFAST SMOOTHIE COCONANA BREAKFAST SHAKE TROPICAL AVOCADO GREENIE PEANUT BUTTER OVERNIGHT OATS BLUEBERRY-WALNUT PROTEIN BREAKFAST BARS ALMOND YOGURT, FRUIT, AND MUESLI PARFAIT PEANUT BUTTER AND BANANA BREAKFAST COOKIES SEITAN BREAKFAST BURRITOS TOFU HUMMUS AND SPROUTED GRAIN SOURDOUGH TOAST TOFU AND CHORIZO BREAKFAST TACOS POWER PANCAKES TROPICAL COCONUT YOGURT CHIA BOWLS BREAKFAST QUINOA WITH CHAI-SPICED WALNUTS 4: PORTABLE PROTEIN SNACKS EASY PEANUT BUTTER PROTEIN BARS LEMON-COCONUT PROTEIN BALLS CRISPY CINNAMON CHICKPEAS POWER TRAIL MIX PROTEIN BROWNIE BITES ROASTED EDAMAME ICED COFFEE PROTEIN SHAKE BANANA-WALNUT POWER BREAD OVERNIGHT OAT AND DRIED CHERRY COOKIES CARROT CAKE PROTEIN BALLS BANANA, CACAO, AND COCONUT SMOOTHIE MANGO-CHIA RECOVERY SHAKE QUINOA BRITTLE 5: ENERGIZING BOWLS, SALADS, AND SANDWICHES SWEET POTATO, AVOCADO, AND LENTIL BOWLS ROASTED VEGGIE AND BLACK BEAN SALSA QUINOA BOWLS SPROUTED GRAIN AND CURRIED CAULIFLOWER BOWLS CHICKPEA, ARUGULA, AND VEGAN CHEESE SALAD TOFU SATAY AND QUINOA BOWLS SPROUTED LENTIL, BELL PEPPER, AND CUCUMBER POWER SALAD BLACKENED TEMPEH SANDWICHES GREEK POWER SALAD THAI PEANUT NOODLE SALAD BBQ JACKFRUIT SANDWICHES VEGAN SLOPPY JOES GRAB ’N’ GO BEAN BURRITOS TEMPEH, AVOCADO, AND SUN-DRIED TOMATO HUMMUS WRAPS 6: PROTEIN-PACKED DINNERS RED LENTIL DAL BUTTERNUT SQUASH, LENTIL, AND WHITE BEAN CHILI PUMPKIN, CASHEW, AND QUINOA CURRY SWEET POTATO AND COCONUT BROWN RICE SUSHI ROLLS TERIYAKI TOFU STIR-FRY BLACK BEAN AND QUINOA MEATBALLS WITH MARINARA SAUCE GINGER AND GARLIC SEITAN LEMON-ALMOND FETTUCCINE ALFREDO SPINACH AND TOFU ENCHILADAS WITH BLACK BEAN SAUCE GNOCCHI WITH CHICKPEAS AND BASIL-WALNUT PESTO SMOKY LENTIL CHORIZO TACOS VEGAN POWER PIZZA CHICKPEA “CRAB” CAKES 7: DESSERTS VANILLA COCONUT YOGURT PANNA COTTA BANANA, ALMOND BUTTER, AND CHIA PUDDING DARK CHERRY AND CHOCOLATE ICE CREAM RASPBERRY—BLACK BEAN CHOCOLATE MOUSSE STRAWBERRY CHEESECAKE VEGAN DARK CHOCOLATE PROTEIN PUDDING MEASUREMENT CONVERSIONS RESOURCES REFERENCES ACKNOWLEDGMENTS ABOUT THE AUTHORS