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If you would like to share this book with another person, please purchase an additional copy for each person you share it with, or ask them to purchase their own copies. This book is a general educational health-related information product and is intended for healthy adults aged 18 and over. There may be risks associated with participating in activities or using products mentioned in this book for people in poor health or with pre-existing physical or mental health conditions.
The specific results mentioned in this book should be considered extraordinary and there are no "typical" results. This book makes it very easy to ensure that your diet meets the nutritional requirements of an athlete.
Protein Shakes
Protein Shake Recipes for Vegans Hot Pepper Mango Blackberry Blueberry Smoothie. Smoothies with cherries and cinnamon.
Desserts
BUILDING MUSCLE AS A VEGETARIAN OR VEGAN
Every recipe in this book is designed to help you build muscle or lose fat while actually getting healthier (because who cares if you look great but feel like crap?). Because dieting, whether you want to gain more muscle or lose fat, is MUCH more enjoyable when you can enjoy your meals.
WHAT MAKES EAT GREEN, GET LEAN DIFFERENT?
As you will see, most recipes fall into two categories: bulking recipes and slimming recipes. Weight loss recipes are low-calorie meals with little carbohydrates and fat, which is essential for a successful diet.
HOW TO EAT RIGHT WITHOUT OBSESSING OVER EVERY CALORIE
MAKE SURE YOU EAT ENOUGH
If you're underfeeding your body, don't be surprised if you don't have the energy to train hard or if you feel generally exhausted. If you work out at least three times a week, use the following formula to ensure you're feeding your body enough to repair itself. However, it becomes more difficult for vegans because their best sources of protein also come with a significant amount of carbohydrates and fats.
The easiest way to do this is to bump up your carbs and fats (1 gram of carbs has about 4 calories and 1 gram of fat about 9). The easiest way to do this is to primarily reduce your carbs (don't drop your fats below 15-20% of your daily calories). While you can lose weight by eating non-nutritious junk like white bread, chips, juice and soda, it's not a healthy way to do it, and will eventually catch up with you.
EAT ENOUGH HIGH-QUALITY PROTEIN
Protein supplements are powdered or liquid foods that contain protein from various sources, such as whey (a liquid left over after milk is curdled and strained during cheese making), eggs and soy – the three most common sources of supplemental protein. You don't need protein supplements to eat right, but it may be impractical for some to try to get all their protein from whole foods, since you'll be eating protein 4 to 6 times a day. But in the spirit of keeping things simple, here's what we know: You can eat plenty of protein at every meal and use it properly.
Still, there are no benefits to eating like this (in fact, I find binging quite uncomfortable), but it's good to know if you miss a meal and need to make up for it by adding protein to a later meal. Another thing to know about protein is that different proteins are digested at different rates and some are better utilized by the body than others. Whey protein digests quickly and has a "net protein utilization" (NPU) in the low 90% range, meaning your body can absorb and use 90%+ of what you eat.
Egg protein digests much more slowly than whey, but the NPU falls in the same range. NPU and digestion rates are important to know because you want to rely on high NPU proteins to meet your daily protein needs.
WHOLE FOOD PROTEINS
PROTEIN SUPPLEMENTS
- EAT HEALTHY FATS
- EAT GOOD CARBS
- EAT PLENTY OF FRUITS AND VEGGIES
- PLAN AND PROPORTION YOUR MEALS PROPERLY
- DRINK A LOT OF WATER
- CUT BACK ON THE SODIUM
- CHEAT CORRECTLY
- SUMMARY
The amount of carbohydrates you should eat each day depends on what you are trying to achieve. If you're not sure which carbs you like, look them up to see where they fall on the glycemic index. So as a general rule, if you're dieting to lose weight, you shouldn't eat carbs within 4 to 5 hours of bedtime.
Many people who struggle with diets talk about "cheat days". The idea is that if you're good during the week, you can get lost on the weekend and. How many cheat meals you should eat per week depends on what you're trying to achieve. When you're eating to stay lean and gain muscle slowly, two cheat meals a week are just fine.
When you're dieting to lose weight, you can eat one cheat meal a week. You'd be surprised how much better a dessert tastes when you haven't had one in a week.
LET’S GET COOKING
BREAKFAST
BREAKFAST RECIPES FOR VEGETARIANS
Orange Ricotta Pancakes
In a separate large mixing bowl, add the ricotta, low-fat milk, orange juice, orange zest, eggs, butter and vanilla extract.
Eggs & Quinoa Instant Breakfast
Protein Oatcakes
Healthy French Toast
Cookie Dough” Oatmeal Cereal
Spicy Tex-Mex Breakfast Burrito
Black Bean Breakfast Burrito
Asian Egg Scramble
Veggie Omelet
Simple Egg “Cupcakes”
Berry Cheesecake Muffins
Artichoke Frittata
Red Pepper & Goat Cheese Frittata
BREAKFAST RECIPES FOR VEGANS
Spinach and Tofu Scramble
Tempeh Hash
PB&J Oatmeal
Quinoa Power Muffins
Mocha Oatmeal
Peanut Butter & Protein Pancakes
Tex-Mex Tofu Breakfast Tacos
ENTRÉE RECIPES FOR VEGETARIANS
Mexican Enchilada Casserole
Three-Cheese Lasagna
Add the bulgur wheat and the boiling water to a large pot or bowl, cover and set aside for 30 minutes. Meanwhile, in a small mixing bowl, add the pesto and lemon juice and whisk until combined.
High Protein Mac & Cheese
Apple Cheddar Panini
Greek Pasta Salad
Bean Bolognese
Speedy Pita Pizza
Eggplant Parmesan
Seven Layer Bean Pie
ENTRÉE RECIPES FOR VEGANS
Tempeh Tacos with Avocado-Lime Cream Sauce
Tofu Puttanesca
Black Bean Burgers
Quick Bean & Squash Stew
Raw Almond Flaxseed Burgers
Squash & Tofu Curry
Tofu Chili
Walnut Penne Pasta
Chipotle Broccoli & Tofu Stir-Fry
Spicy Szechuan Tofu Stir-Fry
7 SIDES
SIDE RECIPES FOR VEGETARIANS
Sherry-Asiago Cream Brussels Sprouts
Sautéed Spinach
SIDE RECIPES FOR VEGANS
Salty Edamame
Three Bean Salad
Easy White Bean Salad
Italian Style Snap Peas
Corn & Edamame Succotash
Asian Ginger Broccoli
Sautéed Cauliflower
Garlic Rosemary Mushrooms
Mediterranean Broccoli
Asparagus Stir-Fry
Pour in the teriyaki sauce and stir for another minute to blend the flavors.
Eggplant “Bacon”
Carrot Fries
Greek Potatoes
Creamy Cauliflower Mash
Spiced Red Cabbage
Cranberry Apricot Squash
Quinoa & Smoked Tofu Salad
Pear & Quinoa Salad
SNACKS
SNACK RECIPES FOR VEGETARIANS
Maple Pumpkin Protein Bars
Mexican Bean Dip
Mexi Melt
Protein Parfait
Easy Frosted Grapes
SNACK RECIPES FOR VEGANS
Blueberry Banana Oat Cakes
Chocolate Black Bean Energy Bars
Baked Kale Chips
Seasoned Pita Chips
Vegetable Hummus
Lemon Cashew Hemp Bars
Banana Protein Fluff
Zucchini Hummus Rolls
Homemade Applesauce
Cucumber Salad
No-Bake Almond Protein Bars
Italian Veggie Antipasto
3 Fast & Simple Egg Salad Recipes
VEGETARIAN
Sweet Southern Egg Salad
Vegetable Egg Salad
VEGAN
Eggless Egg Salad
PROTEIN SHAKES
PROTEIN SHAKE RECIPES FOR VEGETARIANS
Simple Chocolate Protein Shake
Blueberry Flax Smoothie
Pear Almond Smoothie
Cherry Vanilla Protein Smoothie
The Kiwi
Double Chocolate Protein Smoothie
Pumpkin Delight
PROTEIN SHAKE RECIPES FOR VEGANS
Mango-Lime Hot Pepper Smoothie
Black & Blueberry Protein Smoothie
Cherry Cinnamon Protein Blast
DESSERTS
DESSERT RECIPES FOR VEGETARIANS
Protein Peach Surprise
Recovery Rice Krispies
No-Bake Vanilla Cake
Blackberry Parfait
Rice Pudding
Rum Bananas
DESSERT RECIPES FOR VEGANS
Banana Caramel Bread Pudding
Roasted Pineapple
Chocolate Sweet Potato Pudding
Cran-Strawberry Popsicles
BONUS SPREADSHEET
WOULD YOU DO ME A FAVOR?
ALSO BY MICHAEL MATTHEWS
If you want to be muscular, lean and strong as fast as possible, without steroids, "good genetics," or wasting ridiculous amounts of time in the gym and. Click here to view this book on Amazon.com Click here to view this book on Amazon.co.uk. If you've ever felt lost in the sea of conflicting training and diet advice out there and you just want to know once and for all what works and what doesn't—.
If you're short on time and tired of the same old boring fitness routine and want to kick your fat loss into high gear by exercising less and..heaven forbid..actually have fun..then you'll want to read this new Order.
