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Vegetarian Recipes for Bodybuilding

Many vegetarians need a balanced diet to sustain workouts and make grown muscles without losing nutrients.

In fact, not all bodybuilders want to eat meat and meat products in their bodybuilding them. Many of them are vegetarians. If you are one of them, you should not be worried about it.

There are a lot of bodybuilding vegetarian recipes, which you can add to your diet, and they can help you make a good body physique.

Vegan bodybuilders also avoid getting their protein from animal sources; many believe this is unhealthy. However, this is further from the truth.

8 Vegetarian Recipes for Bodybuilding

Vegetarian Recipes for Bodybuilding
Vegetarian Recipes for Bodybuilding

The key in these recipes is combining the right protein source so the overall amino acid profile includes all essential amino acids. Here are given some of the best bodybuilding vegetarian recipes, and you can add them to your diet.

Black bean burger

Black bean burger

If your diet plan allows you a higher intake but cannot take the gluten that comes with a normal burger bun, then the black bean burger is one of the best choices for you.

This burger tastes great over a bowl of rice and diced vegetables and is topped with salsa or melted cheese.

The black bean will give you protein, complex carbohydrates, and dietary fiber, giving you a lot of nutrients and energy while keeping you lean and ready for the next adventure.

Ingredients

Instructions

  1. Mash the beans to break them apart in a bowl. Then, blend the garlic, onion, and red pepper in a food processor until tiny chunks are formed.
  2. Stir it into the bean mixture.
  3. Add the avocado, spices, and eggs.
  4. Stir them together well, and then mix in the oats.
  5. Form into four large patties.
  6. Put on a preheated grill, brush with a little olive oil, and then grill for about eight minutes per side.
  7. Serve it with a little avocado on top if you desire.

Notes

If you don’t have a grill, you can you a non-stick pan fry.

Course

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Cuisine

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Season

Difficulty

Nutrition

  • Energy: 228 kcal / 953 kJ
  • Fat: 5 g
  • Protein: 13 g
  • Carbs: 36 g

Servings

  • For: 4 Servings

Time

  • Preparation: 25 min
  • Ready in: 25 min

Sautéed spinach

Sautéed spinach

This is a fast and easy recipe, and it goes well with just about any protein source.

Ingredients

Instructions

  1. Heat the sesame oil in a large skillet over medium heat.
  2. Add the garlic and cook it for about 1 minute or until it is fragrant.
  3. Add the baby spinach leaves and salt and pepper to taste.
  4. Stir, cover, and sauté over low heat for about 4 minutes.
  5. When the spinach looks soft, remove it from the heat and add the lemon juice and sesame seeds.
  6. Toss and serve it.

Course

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Cuisine

Season

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Difficulty

Nutrition

  • Energy: 158 kcal / 660 kJ
  • Fat: 11 g
  • Protein: 5 g
  • Carbs: 9 g

Servings

  • For: 2 Servings

Time

  • Preparation: 3 min
  • Cooking: 5 min
  • Ready in: 8 min

Tangy chickpea burger

Tangy chickpea burger

This is another great vegetarian option. You will get complex carbohydrates from chickpeas, protein, and enough healthy fats from the added seeds to balance out your macros.

You can easily eat these burgers on your own or serve them with your favorite dish for a complete meal.

Ingredients

Instructions

  1. Preheating your oven to 150°C (300 ° F)
  2. Toast in the sunflower seeds and walnuts for about 10 minutes.
  3. Mix the chickpeas and hot rice using a masher until a thick paste is formed.
  4. Stir in the rest of the ingredients.
  5. Form into patties and grill for about 4 – 5 minutes per side or until it is slightly browned and firm.
  6. Brush it with a little extra barbecue sauce for added flavor pathway through cooking, and serve it immediately.

Course

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Cuisine

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Season

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Difficulty

Nutrition

  • Energy: 315 kcal / 1317 kJ
  • Fat: 8 g
  • Protein: 15 g
  • Carbs: 48 g

Servings

  • For: 4 Servings

Time

  • Preparation: 5 min
  • Cooking: 15 min
  • Ready in: 20 min

Coconut cashew rice

Coconut cashew rice

Brown rice is a healthier carb source than its bleached cousin, but it can be very boring and very fast.

Ingredients

Instructions

  1. Combine the water, salt, coconut milk, and rice in a pot and add two tablespoons of coconut flakes.
  2. Bring it to a boil and then turn it down to low.
  3. Cover it and let it simmer for about an hour or until the liquid has been absorbed.
  4. When the rice is finished, fluff it with a fork and stir in the cashews and the remaining coconut flakes.
  5. Serve it immediately.

Course

Cuisine

Season

Difficulty

Nutrition

  • Energy: 266 kcal / 1112 kJ
  • Fat: 9 g
  • Protein: 5 g
  • Carbs: 43 g

Servings

  • For: 4 Servings

Time

  • Preparation: 1 h 3 min
  • Ready in: 1 h 3 min

Vegetarian hummus wrap

Vegetarian hummus wrap

This is a delicious meat–free recipe, which is great for an afternoon snack whenever hunger strikes.

Ingredients

Instructions

  1. Smear the cream cheese over the soft tortillas and then carefully spread the hummus on top of the cream cheese.
  2. Top it with red pepper, cucumber, and baby spinach leaves.
  3. Roll up and slice it into bite–sized serving pieces.

Course

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Cuisine

Season

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Difficulty

Nutrition

  • Energy: 264 kcal / 1104 kJ
  • Fat: 8 g
  • Protein: 15 g
  • Carbs: 41 g

Servings

  • For: 2 Servings

Time

  • Preparation: 5 min
  • Ready in: 5 min

Teriyaki tofu burger

Teriyaki tofu burger

This is one of the best burgers which you can add to your diet if you do not want to eat meat.

Ingredients

Instructions

  1. Heat the grill and marinate tofu in teriyaki marinade, red chili flakes, and Sriracha.
  2. Sauté red onion in a pan until it is caramelized.
  3. Grill tofu for 3 – 4 minutes on each side.
  4. Put it on Flat Out wrap.
  5. Top it with butter leaf lettuce, shredded carrots, and caramelized red onion.

Course

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Cuisine

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Season

Difficulty

Nutrition

  • Energy: 198 kcal / 828 kJ
  • Fat: 4 g
  • Protein: 13 g
  • Carbs: 27 g

Servings

  • For: 2 Servings

Time

  • Preparation: 20 min
  • Ready in: 20 min

Blueberry spinach smoothie

Blueberry spinach smoothie

If you want to add spinach to your diet, then a smoothie is one of the best ways. This smoothie will give you a great mix of dietary fats, carbohydrates, and proteins, making it an excellent, well–balanced addition to your daily diet plan.

Ingredients

Instructions

  1. Put all ingredients in a blender and then pulse the blend until the desired consistency is reached.

Course

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Cuisine

Season

Difficulty

Nutrition

  • Energy: 190 kcal / 794 kJ
  • Fat: 7 g
  • Protein: 16 g
  • Carbs: 19 g

Servings

  • For: 2 Servings

Time

  • Preparation: 4 min
  • Ready in: 4 min

Mushroom and black bean vegetarian meatballs

Mushroom and black bean vegetarian meatballs

You can eat these meatballs after a hard workout. Perfect for gluten intolerance because they are gluten-free.

Ingredients

Instructions

  1. Preheat the oven to 175° C (350 ° F).
  2. Put the seasonings, pepper, salt, garlic, bread crumbs, egg, mushrooms, and black beans into a large bowl.
  3. Mix it thoroughly.
  4. Coat the muffin tin with coconut oil. You should roll the mixture into balls and place them in a muffin tin.
  5. Bake approximately for 12 – 15 minutes, and be careful not to let them dry out.
  6. Remove it from the oven and serve it with marinara sauce.

Course

Cuisine

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Season

Difficulty

Time

  • Preparation: 5 min
  • Cooking: 15 min
  • Ready in: 20 min

Neem Mayur
Neem Mayur
Mayur Neem, a certified dietician having more than 5 years of experience in the field of diet practice. He is working as a diet expert and offering services to body builders, sports persons, celebrities, etc. He is lover of natural remedies and loves to spend most of his free time in his organic farm and offers expert advice on organic farming to local farmers. He is available through [email protected]

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