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 in your diet, and they can help you with making good body physique. Vegan bodybuilders also avoid getting their protein from animal sources, and many people believe that this is not healthy. But, this is further from the truth.
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 in your diet.
Black bean burger:
If your diet plan allows you a higher intake, but you 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 has a great taste over a bowl of rice and diced vegetables and topped with salsa or melted cheese. The black bean will give you a protein, complex carbohydrates and dietary fiber, which will give you a lot of nutrients and energy while keeping you lean and ready for the next adventure. From this recipe, you will get 228 calories, 36 grams carbs, 13 grams protein and 5 grams fat.
You will need 25 minutes to 25 minutes to make, and it is for 4 servings. You will the next ingredients: ¼ cup puréed avocado, ¼ cup raw oats, 1 teaspoon hot sauce, 1 tablespoon chili powder, 1 whole egg, 3 cloves minced garlic, ½ onion finely diced, ½ thinly sliced red pepper, 1 16 oz black beans, drained and rinsed. You should mash the beans to break apart in a bowl. Then, blend the garlic, onion and red pepper in a food processor until tiny chunks are formed.
You should stir it into the bean mixture. Then, add the avocado, spices and eggs. You should stir together well and then mix in the oats. You should form into four large patties. You should put on a preheated grill, brushed with a little olive oil, and then grill for about eight minutes per side. You should serve it with a little avocado on the top if you desire.
This is a fast and easy recipe, and it goes well with just about any protein source. From this recipe, you will get 158 calories, 9 grams carbs, 5 grams protein and 11 grams fat. You will need 8 minutes to make it, and it is for 2 servings. You will need the next ingredients: ½ fl oz lemon juice, 1 salt and pepper to taste, 2 tablespoons sesame seeds, 1 tablespoon sesame seed oil, 3 cloves minced garlic and 5 cup baby spinach. You should heat the sesame oil in a large skillet over medium heat.
You should add the garlic and cook it for about one minute, or until the garlic is fragrant. You should add the baby spinach leaves and salt and pepper to taste. Then, stir, cover and sauté over low heat for about four minutes. When the spinach looks soft, then remove it from the heat and add the lemon juice and sesame seeds. You should toss and serve it.
Tangy chickpea burger:
This is another great vegetarian option. You will get complex carbohydrates from the chickpeas, coupled with protein and enough healthy fats from the added seeds to balance out of your macros. You can easily eat these burgers on your own, or you can serve them with your favorite dish for a complete meal. From this burger, you will get 315 calories, 48 grams carbs, 15 grams protein and 8 grams. You will need 20 minutes, and it is for 4 servings.
You will need the next ingredients: salt and pepper to taste, 1 tablespoon low – sugar barbecue sauce, 1 tablespoon Dijon mustard, 3 tablespoons plain Greek yogurt, 1 whole shredded carrot, 1 whole diced whole jalapeño pepper, ½ diced red bell pepper, 2 cloves minced garlic, 3 tablespoon plain instant oats, 2 tablespoons ground flaxseed, 2 tablespoons walnut in pieces, 3 tablespoon sunflower seeds, 1 cup cooked wild rice and 2 cups cooked chickpeas.
You should begin by preheating your oven to 300 degrees F. You should toast in the sunflower seeds and walnuts for about ten minutes. You should mash together the chickpeas and hot rice using a masher until the thick paste is formed. You should stir in the rest of the ingredients. Then, form into patties and grill for about 4 – 5 minutes per side, or until it is slightly browned and firm. You should brush with a little extra barbecue sauce for added flavor pathway through cooking, and you should serve it immediately.
Coconut cashew rice:
The brown rice is a healthier carb source than its bleached cousin, but it can be very boring, very fast. From this recipe, you will get 266 calories, 43 grams fat, 5 grams protein and 9 grams fat. You will need 63 minutes to make it, and it is for four servings. You will need the next ingredients: ¼ cup crushed cashews, 3 tablespoons dried unsweetened coconut flakes, ½ teaspoon salt, 2 cup water, 2 cup light coconut milk, 1½ cup brown rice. You should combine the water, salt, coconut milk and rice in a pot and add two tablespoons of coconut flakes.
You should bring it to boil and then turn down to low. Then, cover it and let simmer for about an hour, or until the liquid has been absorbed. When the rice is finished, then fluff it with a fork and then stir in the cashews and the remaining coconut flakes. You should serve it immediately.
Vegetarian hummus wrap:
This is a delicious meat – free recipe, which is great for afternoon snack any time hunger strikes. From this recipe, you will get 264 calories, 41 grams carbs, 15 grams protein and 8 grams fat. You will need 5 minutes to make it, and it is for 2 servings.
You will need the next ingredients: ¼ cup fat – free cream cheese, 1 cup baby spinach, ½ thinly sliced cucumber, 1 red pepper, thinly sliced, ½ cup hummus and 2 whole wheat soft tortillas. You should smear the cream cheese over the soft tortillas and then carefully spread the hummus on the top of the cream cheese. You should top with the red pepper, cucumber and baby spinach leaves. You should roll up and slice into bite – sized serving pieces.
Teriyaki tofu burger:
This is one of the best burgers which you can add in your diet if you do not want to eat meat. From this recipe, you will get 198 calories, 27 grams carbs, 13 grams protein and 4 grams fat. You will need 20 minutes to make it, and it is for 2 servings. You will need the next ingredients: 2 flatbread flat Out sandwich wrap, 2 leafs from large lettuce, ¼ cup sliced cup strips or slices carrots, ¼ sliced red onion, 1 teaspoon crushed red pepper flakes, 1 tablespoon sriracha, 1 tablespoon teriyaki, sauce, reduced sodium and 6 oz firm tofu.
You should heat the grill and marinate tofu in teriyaki marinade, red chili flakes and Sriracha. You should sauté red onion in a pan until it is caramelized. You should grill tofu for 3 – 4 minutes on each side. Then, put it on Flat Out wrap. You should top with butter leaf lettuce, shredded carrots and caramelized red onion.
Blueberry spinach smoothie:
If you want to add the spinach in your diet, then smoothie is one of the best ways. This smoothie will give you a great mix of dietary fats, carbohydrates and proteins and it makes it an excellent, well – balanced addition to your daily diet plan. From this recipe, you will get 190 calories, 19 grams carbs, 16 grams protein and 7 grams fat. It will take 4 minutes to make it, and it is for 2 servings.
You will need the next ingredients: 3 cubes ice, 1 tablespoon natural almond butter, 1 cup baby spinach, 1 cup unsweetened almond milk, ½ cup frozen peaches, 1 cup frozen blueberries and 1 scoop vanilla protein powder. You should put all ingredients in a blender and then pulse blend until the desired consistency is reached.
Mushroom and black bean vegetarian meatballs:
You can eat these meatballs after a hard workout. You will need the next ingredients: ground black pepper to taste, 1 teaspoon of ground sea salt, 1 clove of minced garlic, ½ cup of gluten – free Italian bread crumbs. 1 organic farm fresh egg, 8 oz. of shiitake mushrooms, finely chopped, 1 15 oz can of black beans, drained and rinsed.
You should preheat oven to 350 degrees. You should put the seasonings, pepper, salt, garlic, bread crumbs, egg, mushrooms and black beans into a large bowl. You should mix it thoroughly. Then, coat the muffin tin with coconut oil. You should roll the mixture into balls and place in a muffin tin. You should bake approximately for 12 – 15 minutes and be careful not to let them dry out. You should remove it from the oven and serve it with marinara sauce.