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
Contents
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
- 453 g Black beans (16 oz about, drained and rinsed)
- 1 Egg (whole)
- ¼ cup Avocado (puréed)
- ¼ cup Oat (raw)
- ½ Red pepper (thynly sliced)
- ½ Green onion (finely diced)
- 1 tablespoon Chili powder
- 3 cloves Garlic (minced)
- 1 teaspoon Hot sauce
Instructions
- 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.
- Stir it into the bean mixture.
- Add the avocado, spices, and eggs.
- Stir them together well, and then mix in the oats.
- Form into four large patties.
- Put on a preheated grill, brush with a little olive oil, and then grill for about eight minutes per side.
- 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.
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
- 5 cups Spinach (better if Baby spinach)
- 2 tablespoon Sesame seed oil
- 3 cloves Garlic (minced)
- 56 ml Lemon juice
- 1 dash Salt
- 1 dash Pepper
Instructions
- Heat the sesame oil in a large skillet over medium heat.
- Add the garlic and cook it for about 1 minute or until it is fragrant.
- Add the baby spinach leaves and salt and pepper to taste.
- Stir, cover, and sauté over low heat for about 4 minutes.
- When the spinach looks soft, remove it from the heat and add the lemon juice and sesame seeds.
- Toss and serve it.
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
- 2 cups Chickpeas (cooked)
- 1 cups Wild rice (cooked)
- 3 tablespoons Oats (Plain, instant)
- 1 Jalapeno pepper (whole, diced)
- ½ Red bell pepper (diced)
- 1 Carrot (whole, shredded)
- 2 tablespoons Walnut (in pieces)
- 3 tablespoons Sunflower seeds
- 2 tablespoons Flaxseed (grounded)
- 2 cloves Garlic (minced)
- 3 tablespoons Greek yogurt (plain)
- 1 tablespoon Dijon mustard
- 1 tablespoon Barbecue sauce (low-sugar)
- Salt
- Pepper
Instructions
- Preheating your oven to 150°C (300 ° F)
- Toast in the sunflower seeds and walnuts for about 10 minutes.
- Mix the chickpeas and hot rice using a masher until a thick paste is formed.
- Stir in the rest of the ingredients.
- Form into patties and grill for about 4 – 5 minutes per side or until it is slightly browned and firm.
- Brush it with a little extra barbecue sauce for added flavor pathway through cooking, and serve it immediately.
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
- 1 and ½ cup Brown rice
- 3 tablespoons Coconut flakes (unsweetened, dried)
- 2 cups Coconut milk (light)
- ¼ cup Cashews (crushed)
- 2 cups Water
- ½ teaspoon Salt
Instructions
- Combine the water, salt, coconut milk, and rice in a pot and add two tablespoons of coconut flakes.
- Bring it to a boil and then turn it down to low.
- Cover it and let it simmer for about an hour or until the liquid has been absorbed.
- When the rice is finished, fluff it with a fork and stir in the cashews and the remaining coconut flakes.
- Serve it immediately.
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
- 2 Tortillas (wheat soft)
- ¼ cup Cream cheese (fat-free)
- ½ cup Hummus
- 1 Red bell pepper (thinly sliced)
- 1 cup Spinach (better if Baby spinach)
- ½ Cucumber (thinly sliced)
Instructions
- Smear the cream cheese over the soft tortillas and then carefully spread the hummus on top of the cream cheese.
- Top it with red pepper, cucumber, and baby spinach leaves.
- Roll up and slice it into bite–sized serving pieces.
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
- 2 Sandwich wrap (flatbread preferable flat out sandwich wrap)
- 170 g Tofu (firm tofu, about 6 oz)
- 2 leaves Lettuce (a large one)
- ¼ cup carrots (strips or sliced)
- ¼ Red onion
- 1 teaspoon Red pepper flakes (crushed)
- 1 tablespoon Sriracha
- 1 tablespoon Teryiaki sauce (low-sodium)
Instructions
- Heat the grill and marinate tofu in teriyaki marinade, red chili flakes, and Sriracha.
- Sauté red onion in a pan until it is caramelized.
- Grill tofu for 3 – 4 minutes on each side.
- Put it on Flat Out wrap.
- Top it with butter leaf lettuce, shredded carrots, and caramelized red onion.
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
- 3 cubes Ice
- 1 cup Almond milk (unsweetened)
- 1 tablespoon Almond butter (natural)
- ½ cup Peaches (frozen)
- 1 cup Spinach (better if Baby spinach)
- 1 cup Blueberries (frozen)
- 1 scoop Vanilla protein powder
Instructions
- Put all ingredients in a blender and then pulse the blend until the desired consistency is reached.
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
- 425 g Black beans (drained and rinsed, about 1 can of 15 oz)
- 226 g Shiitake mushrooms (finely chopped, about 8 oz)
- ½ cup Italian bread (gluten-free crumbs)
- 1 Egg (organic, fresh, from a farm if possible)
- 1 teaspoon Salt (sea salt)
- 1 clove Garlic (minced)
- 1 dash Black pepper (grounded)
- Coconut oil (or other oil to grease the muffin tin)
- Marinara sauce
Instructions
- Preheat the oven to 175° C (350 ° F).
- Put the seasonings, pepper, salt, garlic, bread crumbs, egg, mushrooms, and black beans into a large bowl.
- Mix it thoroughly.
- Coat the muffin tin with coconut oil. You should roll the mixture into balls and place them in a muffin tin.
- Bake approximately for 12 – 15 minutes, and be careful not to let them dry out.
- Remove it from the oven and serve it with marinara sauce.
Time
- Preparation: 5 min
- Cooking: 15 min
- Ready in: 20 min