Plant Based High Protein Cookbook for Athletes: Maintain a Low-Carb Diet for Athletic Performance, Eating Vegan. A Nutrition Guide, 100+ Veggie Recipes and a 30-Day Meal Plan to Fuel Your Workout

Description

Are you an athlete, and do you want to maintain your athletic performance while you eat vegan? Are you looking for a cookbook with more than 100 vegan recipes? If yes, this cookbook will give you the best solutions. Most people think that a plant-based diet lacks protein. However, the truth is that there are a lot of plant-based recipes that are high in protein. As you probably know, protein is a cell's essential component in our body. Your body utilizes protein to repair tissues, build muscles, and produce hormones, enzymes, and other biochemicals. Most athletes prefer a plant-based diet because it supports the nutritional requirements necessary for optimum performance. Besides describing the plant-based diet, you will also find many recipes for breakfast, whole and high protein, dinner, energy snacks, dips and sauces, salads and more. Moreover, this book will teach you how to calculate your daily calorie needs, the different plant-based supplements, and the best protein sources for vegetarian athletes. You can also take advantage of a vegan diet plan tips, a 30-day meal plan, and a 30-day meal plan shopping list. So, you will not have a hard time organizing your kitchen. In this book, you will learn: - What a plant-based athlete is - Protein requirements - Necessary micro and macronutrients for a plant-based athlete - Benefits of a high protein vegan diet - Recipes: roasted beets, minty tomatoes and corn, sage carrots, pesto green beans, and many more - Protein salads: edamame and noodle salad, tofu bacon bean salad, mushrooms lemon salad, lentil radish salad, and more …and much more! Introduction Chapter 1: What Is A Plant-Based Athlete? Chapter 2: Protein Requirements Chapter 3: Micro and Macronutrients For The Plant-Based Athlete Macronutrients Fats Proteins Carbohydrates Starches Fibers Micronutrients Measurement conversion table Chapter 4: Benefits of a High Protein Vegan Diet for Athletes Athletic Performance Improvement Increase in Nutrients and Vitamins Decrease in Inflammation Better Mood Improved Cardiovascular Health Physical Maintenance Increased Energy Quicker Recovery Chapter 5: Essential Recipes Roasted Beets Minty Tomatoes and Corn Pesto Green Beans Sage Carrots Hearty Cashew and Almond Butter Shrimp and Endives Coriander Snapper Mix Masala Scallops Tuna and Tomatoes Scallops with Almonds and Mushrooms Ginger Mushrooms Chapter 6: Breakfast Recipes Perfect Polenta with a Dose of Cranberries & Pears Tempeh Bacon Smoked to Perfection Quiche with Cauliflower & Chickpea Tasty Oatmeal and Carrot Cake Breakfast Muffins Breakfast Shake Vegan Sausage Patties Tasty Vegan Breakfast Bean Salsa Breakfast Breakfast Smoothie Almond Butter Banana Overnight Oats Vegan Mango Almond Milkshake Peach & Chia Seed Breakfast Parfait Avocado Toast with White Beans Homemade Granola Country Breakfast Cereal Chapter 7: Protein Salad Recipes Edamame and Noodle Salad Bean Lentil Salad with Lime Dressing Tofu Bacon Bean Salad Protein Power Salad Lentil Arugula Salad Mushrooms Lemon Salad Chickpeas and Spinach Salad Lentil radish salad A colorful protein power salad Red Cabbage and Cucumber Salad with Seitan Chapter 8: Whole and High Protein Lunch Recipes Broccoli Rabe Red Peppers and Kale Cauliflower Alfredo Your Way Sundried Tomato Pesto Pasta Eggplant Curry One-Pot Mushroom Pasta Sweet Potato Quesadilla Steamed Broccoli with Walnut Pesto Pilaf with Garbanzos and Dried Apricots Avocado and Lime Bean Bowl Chapter 9: Dinner Recipes 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 Buckwheat Dinner Bulgarian Pepper baked with Cheese and Mushrooms Sauté of Green Beans Roasted Root Vegetables Green Beans, Roasted Red Peppers & Onions Broccoli & Cauliflower in Lemon-Dill Sauce Vegetable Salad in Mason Jar Sweet Spicy Beans Mushrooms with Herbs and White Wine Chapter 10: Energy Snack Recipes Coconut and Tahini Energy Squares Apricot and Raisin Chewy Bites Tuna Salad with Black Beans and Avocado Bouncing Banana Balls Spicy Avocado and Quinoa Muffins Burrito in a Jar Pistachio and Vanilla Cream Sandwich Cookies Carrot Cake Chia Pudding Peanut Chicken Rainbow Salad Wraps Fully-Loaded Blueberry Oatmeal Cookies Chapter 11: Dips and Sauces Recipes Caramel Apple Dip Vegan Ketchup Avocado Hummus Guacamole Vegan Mayo Peanut Sauce Pistachio Dip Smokey Tomato Jam Tasty Ranch Dressing/Dip Chapter 12: Smoothie Recipes Green Wheatgrass Smoothie Apple Blackberry Spin Spiced Banana Flex Peach Cabana Green Grapefruit Detox Smoothie Kiwi Pear Smoothie Raspberry Red Fusion Kiwi Spirulina Detox Smoothie Apple Kiwi Green Smoothie Green Avocado Smoothie Chapter 13: Dessert Recipes Pears Panos Granola Blondies Mixed Berry Shortcake Pear Cheesecake Orange Parfaits Granola Cereal Bars Pineapple Orange Sherbet Shudderuppers Real German Baked Apples Broiled Grapefruit Chapter 14: Counting Calories Work out your macros Plan meal timings and portions Plan what foods to eat for each meal States of Calorie Balance How to Calculate Your Daily Calorie Needs Chapter 15: Plant-Based Supplements Amino Acids Creatine Testosterone Boosters Ashwagandha Pomegranate Chapter 16: Vegan Diet Plan Tips 1. Get Sufficient Calories 2. Eat Immediately Before and After Workouts 3. Monitor Your Body Weight and Fat 4. Keep a Food Journal Tying It All Together Chapter 17: Best Protein Sources For Vegetarian Athletes Top vegetarian protein sources Legumes Beans Pulses Lentils Chickpeas Nuts Seeds Quinoa Chapter 18: Vegan Vs Plant-Based Diet Understanding veganism A fine line differences Identifying the difference Difference in approach Chapter 19: 30 Day Meal Plan Chapter 20: 30 Day Meal Plan Shopping List Vegetables Fruits Grains Herbs Nuts & Seeds Various Conclusion