Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose weight and gain muscles fast by howie dyson

Vegan Bodybuilding Cookbook
100 High Protein Recipes to Eat
Healthy Lose Weight and Gain
Muscles Fast
HOWIE DYSON

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Table of Contents
Other Books by Howie Dyson
Introduction
Chapter 1: Basics of the Vegan Diet
Why Vegan
What’s Wrong With Eggs & Fish
Chapter 2: Muscle Basics
Muscle Gains & Veganism
Cutting vs. Bulking
Exercise Tips
Chapter 3: Macro- & Micronutrients
What Are Macros
What Are Micronutrients
Chapter 4: Vegan Foods
The Best Proteins
Good Fats vs. Bad Fats
Cheat Days
Protein, Fats, & Carbs Recommendations
Chapter 5: Daily Recipes
Breakfast, Lunch, & Dinner
Breakfast One - Breakfast Hash
Breakfast Two - Breakfast Cookies
Breakfast Three - Protein Shake: Vanilla Cashew
Breakfast Four - Zucchini Pancakes
Breakfast Five - High Protein Pudding
Breakfast Six - Breakfast Tacos
Breakfast Seven - Blueberry Muffins

Breakfast Eight - Green Smoothie
Breakfast Nine - Bread Recipe, One
Breakfast Ten - Eggs and Toast
Breakfast Eleven - Chickpea Skillet
Breakfast Twelve - Chocolate Overnight Oats
Breakfast Thirteen - Protein Smoothie Bowl
Breakfast Fourteen - Peanut Butter Toast
Breakfast Fifteen- Light Breakfast, Zero Prep
Breakfast Sixteen - Protein Pancakes
Breakfast Seventeen - Egg Muffins
Breakfast Eighteen - Granola Cereal
Breakfast Nineteen - Strawberry Banana Smoothie
Breakfast Twenty - Lemon Doughnuts
Breakfast Twenty-One- Cream Cheese Recipe
Breakfast Twenty-Two- Breakfast Sweet Potatoes
Breakfast Twenty-Three- Chia Pudding
Breakfast Twenty-Four- Cheesy Casserole
Breakfast Twenty-Five - French Toast
Lunch One - Caesar Salad
Lunch Two - Buffalo Chickpeas
Lunch Three - Veg Wrap
Lunch Four- Egg Salad
Lunch Five- Lunch Tacos
Lunch Six - Protein Bowl
Lunch Seven - Pesto Panini
Lunch Eight - Pasta Salad
Lunch Nine - Stuffed Sweet Potatoes
Lunch Ten - Stir Fry
Lunch Eleven - Chicken Salad
Lunch Twelve - Mushroom Soup

Lunch Thirteen - Nachos
Lunch Fourteen - Lunchbox
Lunch Fifteen - Sushi Spring Rolls
Lunch Sixteen - Barbeque Chickpea Salad with Ranch
Lunch Seventeen - Meatball Bomber
Lunch Eighteen - Tomato Soup
Lunch Nineteen - Caprese Mozzarella Recipe
Lunch Twenty - Avocado Toast
Lunch Twenty-One - Taco Meat
Lunch Twenty-Two - Creamy Cauliflower Soup
Lunch Twenty-Three - Power Bowl
Lunch Twenty-Four - Mediterranean Sandwich
Lunch Twenty-Five - Curry
Dinner One - Broccoli Cheese Dish
Dinner Two - Mushroom Stew
Dinner Three - Baked Ziti
Dinner Four - Vegan Chili
Dinner Five - Alfredo Sauce Recipe
Dinner Six - Fajitas
Dinner Seven - Meatless Meatloaf
Dinner Eight - Veggie Burger
Dinner Nine - Tuna Salad
Dinner Ten - Instant Pot Pasta
Dinner Eleven - Peanut Tofu with Rice
Dinner Twelve - Spicy Tahini Pasta
Dinner Thirteen - Sushi Bowl
Dinner Fourteen - Lasagna Rollups
Dinner Fifteen - Stroganoff
Dinner Sixteen - Eggplant Curry
Dinner Seventeen - Pizza Crust Recipe

Dinner Eighteen - Creamy Potato Soup
Dinner Nineteen - Mac n’ Cheese
Dinner Twenty - Sesame Chickpeas
Dinner Twenty-One - Buffalo Bites
Dinner Twenty-Two - Black Bean Soup
Dinner Twenty-Three - Lentil Bolognese
Dinner Twenty-Four - Instant Pot Wild Rice Soup
Dinner Twenty-Five - Fried Rice
Snacks & Dessert
Snack 1 - Spinach and Artichoke Dip
Snack Two - Buffalo Dip
Snack Three - Potato Wedges
Snack Four - Dill Hummus
Snack Five - Latte Pudding
Snack Six - Peanut Butter
Snack Seven - Vegan Crackers
Dessert One - Blondies
Dessert Two - Peanut Butter Cups
Dessert Three - Chocolate Mug Cake
Dessert Four - Ice Cream
Dessert Five - Chocolate Chip Cookies
Dessert Six - Vanilla Cupcakes
Dessert Seven - Edible Cookie Dough
Dessert Eight - Fat Bomb
Chapter 6: Recipes for Before & After Workouts
Preworkout Recipes
Preworkout: One - Peanut Butter Toast
Preworkout: Two - Tropical Smoothie
Preworkout: Three - Apple Slices and Almond Butter
Preworkout: Four - Peanut Butter Toast

Preworkout: Five - Orange and Nuts
Postworkout Recipes
Postworkout: One - BodyBuilding Smoothie
Postworkout: Two - Spinach Salad with Tempeh
Postworkout: Three - Steel Cut Oats
Postworkout: Four - Protein Bar
Postworkout: Five - Hummus and Veggies
Chapter 7: Conversion Charts
Conclusion
About the Author
References

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Introduction
Whether you’re already vegan or interested in the vegan lifestyle, this
guide will show you why the vegan lifestyle is the best around. The
vegan diet is sometimes misunderstood; it is different from a vegetarian
diet because a vegan diet doesn’t include any products that have been
made from animals. The vegetarian diet excludes meat, but typically
vegetarians will eat dairy products, fish, and other items that come from
animals. However, eating vegan food is not only good for your health
but also for the environment and animals. In regard to your health,
meat, dairy, and fish have been linked to various diseases like diabetes,
cardiovascular disease, certain cancers, and weight gain. This guide
will show you some of the studies that have suggested the strong link
between eating meat and various diseases. In addition, the meat
industry takes a toll on the environment. Rainforest destruction, ocean
dead zones, excessive use of freshwater, pollution, and world hunger
are some of the issues that coincide with meat production. This guide
will show some of the statistics, and they are backed by science.
Many don’t know how animals are truly being raised in the
contaminants that are in their food. This guide will work to help expose
what’s going on behind closed doors. Animals are treated poorly and
live in horrible conditions, which does translate into the food being
eaten.
After getting the basics of veganism and explaining the reasons why
veganism is the best diet, we’ll move into muscle basics. This guide
will tell you everything you need to know about your muscles and how
they work, so you can properly grow them. What a lot of people don’t
know is that many bodybuilders, athletes, and regular individuals can
have a successful fitness journey while on the vegan diet. Meat is
commonly misconstrued as something needed to build muscle mass.
Luckily this is far from the truth, and we’ll show you the best ways to
bulk up or cut down. Helpful exercise tips are included in this guide.
Chapter Three will talk about macro- and micronutrients.
Macronutrients are protein, fats, and carbs. You may be surprised to
know that you need all three, every day, indefinitely. Fat and carbs
seem to have a bad reputation, but the truth is you need them,
especially to grow muscle or shed fat. Protein seems to be emphasized
nowadays, but the truth is, all three macronutrients need to be in your
daily diet. In addition to explaining the basics of macro- and

micronutrients, we’ll tell you where you can find them and the best
foods for them. If you are unfamiliar with a vegan diet, don’t worry
because this guide will also go through the best vegan foods to eat
while working towards your fitness goals. Vegan proteins are easy to
incorporate once you know where to find them, and we’ll take you
through some of the best vegan proteins and include how much protein
is in them. Everything you need to know about good fats and bad fats is
in this guide. By now you may know that not all fats are created equal
and that fat has a bad reputation among some. The truth is bad fats can
take a negative toll on your health while good fats can improve health
drastically.
At the end of Chapter Four, a helpful section will explain which macros
to consume depending on your fitness goals. Although macro counts
will change for each person, this section will tell you a good place to
start, depending on your fitness goals. Cheat meals will also be
discussed. Cheat meals can be a healthy part of your routine and help
you achieve fitness goals. Cheat days are considered meals that may not
be the healthiest for you. One of the best things about the vegan diet is
that most foods can be consumed with a few healthy adjustments.
However, just because a food is considered vegan does not mean it’s
necessarily healthy. Other components like sugar and carbohydrate
content may affect the healthiness of a food. During cheat days, you’ll
not only be able to enjoy some of your favorite foods but also have
helpful tips, so your cheat meals won’t digress your progress.
Chapter Five will discuss recipes for breakfast, lunch, dinner, snacks,
and desserts. Eating a vegan diet can be fun, and you’ll notice most of
your favorite foods are incorporated in the chapter. The recipes will
vary in how much time is needed to complete them, and the serving
sizes also vary. Because most of us don’t have the time to make
elaborate meals throughout the week, you’ll want to pay attention to the
serving size and make extra when you can. Nutritional information is
also included. Many of the recipes can be adjusted in terms of calorie
intake, proteins, and fats, depending on your needs. Lastly, Chapter Six
will give recipes for before and after the gym. These recipes will help
you perform at your best and help you recover as fast as possible.
If you’re ready to achieve your fitness goals and improve your overall
health, then keep on reading!

Chapter 1: Basics of the Vegan Diet
The vegan diet, not to be confused with a vegetarian diet, has become
more and more popular over the years. Unlike other diets, the vegan
diet has little to do with calories and carbs. A vegan diet completely
restricts the consumption of animal products. Many individuals come to
the vegan diet for various reasons that usually fall into three categories:
health, ethical, and environmental. Eating a vegan, plant-based diet can
dramatically improve issues or problems in all three categories. This
section will discuss the health problems associated with eating meat
and dairy, the damage it’s doing to the environment, and ethical issues
surrounding the meat and dairy industry. In addition, we’ll tell you
everything you need to know about fish and eggs. Fish and eggs are not
a part of a vegan diet, and after seeing the research, eliminating them
will be easy. This section will be crucial in understanding why the
consumption of animal products is not suitable for everyday life and
why it’s best to eliminate them.
Why Vegan
Deciding to live a vegan lifestyle likely was influenced by information
regarding personal health, ethical reasons, or growing environmental
problems. Veganism has a hand in each of these categories and can
significantly improve the quality of life in individuals, animals, and the
planet. As the population grows, so does the demand to produce food.
Farmers and industries feel the pressure to produce mass quantities of
product as quickly as possible. Unfortunately, many products are
produced at the cost of your health, the well-being of animals, and the
environment. Many studies have emerged in regard to plant-based diets
versus meat/cheese diets. As technology progresses, more and more
information becomes accessible to the public. Although many of these
studies aren’t promoted, they’re out there and large companies do their
best to confuse the American public. The reasons to switch to a plant-
based diet are ever growing, but this section will highlight what you
need to know.
Health
In regard to health, a vegan diet contains the best foods for the human
body. A vegan diet is nutrient rich and relies on whole grains, fruits,

vegetables, beans, legumes, nuts, and seeds for nutrition. These foods,
bought organically, only contain minerals and vitamins that promote the
health of the body. According to a study by the Federal Commission for
Nutrition (Battaglia Richi et al., 2015), meat is associated with an
increased risk of total mortality, which takes into consideration the
likelihood of developing diseases like cardiovascular disease, colorectal
cancer, and type 2 diabetes. With so many companies and
advertisements promoting the consumption of meat, you may be
scratching your head. The truth is numerous science-based studies have
come out over the past decade showing the effect meat has on the body.
Processed meats like sausages, hot dogs, salami, ham, bacon, beef
jerky, and canned meat are considered type one carcinogens according
to The World Health Organization (2015). A type one carcinogen
means that there is sufficient evidence that the agent causes cancer.
These meats fall into the same category as tobacco and asbestos, which
are known for their toxicity to the human body.
There is a known connection between meat and diabetes. One serving
of processed meat daily increases the risk of developing diabetes by
51% according to a study (Micha, Michas, & Mozaffarian, 2012).
Diabetes is a disease that many are familiar with. According to the
National Diabetes Federation (2019), it’s estimated that 515 million
people suffer from diabetes worldwide, which equates to 1 in 11 adults.
Not only is this unfortunate for those suffering from the disease but also
for taxpayers as one of three Medicare dollars is spent on people with
diabetes (Cubanksi, Neuman, True, & Damico, 2019). The money spent
on diabetes yearly is staggering.
Cardiovascular diseases are also on the rise. Over 17 million people die
every year from cardiovascular disease, making it the number one cause
of death globally (World Health Organization, 2017). To put this into
perspective, the amount of people who die from cardiovascular disease
is the equivalent of four jumbo jets crashing every single hour, every
day, every single year according to the popular documentary What the
Health (n.d.). With so many deaths from cardiovascular disease,
extensive funding has gone into studies to try and expose the reason
behind the drastic growth. The health of arteries, cholesterol, unhealthy
fats, and sodium all play a role in heart complications. With the number
one dietary source of cholesterol being chicken, new studies have
challenged the nutrition of chicken (Drewnowski & Rehm, 2013).
Although many thought chicken was a safer alternative to eating red
meat, it turns out chicken contains the same components that will cause
high levels of blood cholesterol (National Heart, Lung, and Blood
Institute, 2019).

With all the health complications, cancer is always a hot topic. It’s
likely you or someone you know has suffered from a type of cancer or
multiple types. Cancer is a word no one ever likes to hear or discuss,
for good reason. Most of the general public would do anything to avoid
cancer in any form. When most of us think about being healthy, fitness
and prevention of disease comes to mind. What many don’t know is
that daily habits are taking a toll on our fitness without us even
knowing. As information gets out and people spread the world, it can
be hard to decipher facts from propaganda. This is where scientific
studies come in handy.
Dairy is linked to prostate cancer, breast cancer, colon cancer,
autoimmune diseases, and more. Dairy products contain hormones that
the body registers as unnatural. Milk proteins from cows are completely
different and contain high levels of animal protein. According to a
study, for women who have had breast cancer, just one serving of dairy
a day can increase their chances from dying from breast cancer by 49%,
and dying from any disease 64% (Kroenke et al., 2013). For men,
eating dairy can increase the likelihood of getting prostate cancer by
34% (Physicians Committee for Responsible Medicine, n.d.). These
statistics are alarming, and these studies are out there even though you
won’t see them advertised by McDonald’s, Burger King, or Pizza Hut.
Because it’s hard to truly know what’s being put into food, it’s likely
most of the meat being consumed has some type of unnatural
substances. Animals are often treated for any diseases they acquire, and
we truly don’t know what they are eating/drinking. Animals living in
congested areas are exposed to diseases, fecal matter, bacteria, and
germs, many of which stay in their blood steam. In a Retail Meat
Report, performed by the Federal Drug and Administration (2010), test
results showed 88% of pork chops, 90% of ground beef, and 95% of
chicken breasts that were sampled were contaminated with fecal
bacteria. and a study by Hernández et al. (2015) confirmed that even
buying organic meat does not diminish the carcinogenic potential in
terms of persistent organic pollutants (POPs). The study took organic
and conventional meats of all sorts and tested them on a group of
voluntary, Spanish participants. The study showed little differences
between organic and conventional meats in regard to their
carcinogenic/contaminated nature. The difference between the two
meats was minimal, and Hernández, goes on to say that organic labels
are overused as propaganda in the meat industry. In reality, the
exposure to toxins is pretty much the same in regard to organic vs. not
organic.

Another common issue the American public is struggling with is
weight. Excess weight causes complications within the body and
prevents the body from functioning properly. In the United States, two
thirds of adults are overweight or obese (National Institute of Diabetes
and Digestive and Kidney Diseases, 2017). Complex carbs and natural
sugars have been looped into the idea that they’re unhealthy and cause
weight gain. In reality, empty calories, and low fat and low nutrient
foods have taken oven the American eye. With the surplus of
advertising from hundreds of food/restaurant chains, good healthy
eating has been put on the back burner. However, a vegan diet has
shown impressive numbers in regard to weight. One study by the
Physicians Committee for Responsible Medicine (2018) found vegan
subjects to have lower cholesterol levels, triglycerides, blood pressure,
and a lower overall Body Mass Index (BMI) in comparison to the meat
eating subjects. Switching to a vegan diet doesn’t have to be difficult as
many of the same foods can still be enjoyed with healthy moderations.
Environment
With mass production of meat, the environment is taking a beating.
Raising and fattening up animals for better profit comes at a cost.
Raising animals for food is the leading cause of rainforest destruction,
species extinction, ocean dead zones, and fresh water consumption
according to the documentary What the Health (A. U. M. Films, 2019).
Another topic frequently discussed is the effect of carbon dioxide and
its impact on the environment. You may be surprised to know that
raising animals for consumption produces more greenhouse gases than
the entire transportation sector (Food and Agriculture Organization of
the United Nations, n.d.). This statistic takes into consideration the
pollution given off by cars, trains, ships, airplanes, buses, and cargo
ships. Greenhouse gases are dangerous because they disrupt normal
ecosystem functions. Global warming is a hot topic and coincides with
the effects greenhouse gases have on the environment. Below are a few
of the disturbing statistics that illuminate the problems of the current
meat and dairy industry:
● A car would have to drive 200 miles (320 km) to emit the same
amount of emissions as one single burger containing 0.5lbs (200
g) of meat (Food Engineering, 2012).
● Huge areas of rainforest are cleared for the supply of animal feed
and for pastureland; the CO2 emission soars to 335 kg for one
kilogram of beef (Food Engineering, 2012).

● Studies show that going vegan can cut an individual’s personal
carbon footprint in half (Mercy for Animals, 2014).
● McGill University and the University of Minnesota (2012)
explained the relationship with meat production and world hunger.
Humans actually produce enough grain to feed the world, but we
choose to feed most of it to animals just so we can eat meat
(Seufert, Ramankutty, & Foley, 2012).
● Animal agriculture is responsible for two thirds of all freshwater
consumption in the world today (Florio, 2015).
Ethical
Many vegans will say this is the number one reason they were first
attracted to the lifestyle. Many of the animals killed and produced for
meat are intelligent and have similar feelings to humans. Pigs, cows,
chickens, and hens are all treated poorly by the meat industry. The meat
industry is a business and in order to make a high profit, animal
comfort is the first thing thrown out the door. Hundreds of thousands of
animals are packed into tiny living quarters where they develop
diseases and illnesses and are exposed to massive amounts of fecal
material. When thinking about this, you may realize that it would be
impossible to keep a clean facility with the number of animals living
there. Per Food Safety News (Loglisci, 2010), “According to new data
just released by the Food and Drug Administration (FDA), of the
antibiotics sold in 2009 for both people and food animals almost 80%
were reserved for livestock and poultry.” Considering the
pharmaceutical industry sells 80% of antibiotics made to animal
agriculture, you could say that keeping animals healthy in these
facilities is near impossible. These intelligent animals don’t have a
good quality of life.
What’s Wrong With Eggs & Fish
While eggs and fish are consumed on a vegetarian diet, a vegan diet
does not allow these products. In regard to eggs, many would be
surprised to learn that the US government cannot legally refer to eggs
as nutritious, low fat, part of a healthy diet, low calorie, healthy, good
for you, or safe (Greger, 2014). The reason the egg industry cannot use
those terms falls in line with strict laws prohibiting manufacturers from
making false claims. These laws protect the consumer and the
manufacturer in terms of health and lawsuits. A study by Spence,
Jenkins, and Davignon (2012) found that eating one egg per day is just

as bad as smoking five cigarettes a day in terms of acquiring
cardiovascular disease. Eggs are loaded with cholesterol and contain
elements to literally make a baby chicken. The compounds found in
eggs are unnatural to the human body and contain substances the body
regards as toxic. Choline and trimethylamine are two compounds found
in eggs that are linked to an elevated risk of heart attack, stroke, and
premature death (Roncal et al., 2019). On top of health risks, eggs also
contain a bacteria called salmonella. Many have heard of this bacteria,
and it’s the reason why your grandma probably won’t let you eat raw
cookie dough. As it turns out, salmonella in eggs can survive most
cooking methods and is the top cause of food-related death (Greger,
2014). The egg industry has tried to combat and adjust its business by
adding claims like “free-range” and “organic.” However, according to
statistics, 95% of US eggs come from caged hens, and farms can have
up to 20,000 hens in one barn and still include “free range” on
packaging (PoultryHub, n.d.).
From an ethical standpoint, many justify eating eggs because laying
eggs is assumed to be a natural process. The truth is an immense
amount of pressure is put on the egg industry to produce eggs quickly
and cost efficiently to make money. It’s a business. A term called
“chick culling” refers to newly-hatched male chicks being killed
because the industry has no use for them. As many as 200 million male
chicks are minced up alive annually, while even more are killed by
cervical dislocation or asphyxiation (CBC News, 2009). After female
hens are born, they promptly have their beaks cut off without anesthesia
or pain relief. The purpose is to prevent them from injuring themselves
and others while in living in tight quarters. The living quarters are filthy
and filled with fecal matter. According to research, chickens outperform
both dogs and cats in regard to cognitive, emotion, and behavior
complexity tests (Farm Sanctuary, n.d.). Taking into consideration the
high death rates, the pressure put on hens, and living conditions a hen
must endure (all while being more cognitive than a dog), making the
claim eggs are produced humanely really doesn’t fit the bill.
In regard to fish, consuming fish isn’t like it used to be. In the past,
hunters and gatherers would catch fresh fish and consume immediately.
Nowadays, the fish consumed is either personally caught, raised on a
fish farm, or caught in the wild and sold to manufacturers. In terms of
health, a major problem is the toxins and contaminants the fish carries.
Jennifer K. Nelson, RD, LD, who writes for Mayo clinic explains,
“Concerns have arisen about the effects heavy metal contaminants
(such as mercury), pollutants (such as polychlorinated biphenyls, PCBs,
pesticides, fertilizers, and even trash have on the safety of water and

fish,” (Monaco, 2017). This information has been around for quite
some time and is a known fact for many. This can be seen in doctors
telling pregnant women not to consume fish during pregnancy due to
the risks. For others, many are aware of the mercury warnings that
come with consuming low-quality fish or too much canned tuna.
Catching fish personally is no better than buying due to contaminated
waterways. With the extreme presence of fertilizers, catching fish from
a pond or lake and eating it is not a good idea. Consuming farmed fish
is no better due to the dirty water the fish are constantly exposed to, the
tight living quarters, and medicine they’re given to treat bacterial
diseases.
Nowadays, many are turning to wild-caught fish in hopes of receiving
more health benefits and avoiding contaminants. However, a Danish
study compared wild and farm fish and found that some wild species
had a whopping 90% infection rate of a particular type of parasite
known as nematodes, while farmed fish had none at all (Skov, Kania,
Olsen, Lauridsen, & Buchmann, 2009).
A vegan diet excludes fish due to the health risks and ethical problems
that come with consuming them. Any nutrients fish may give to the
body are surpassed due to the contaminants most fish carry. The
nutrients in fish can be replaced by less dangerous foods and are
therefore not included in a vegan diet.

Chapter 2: Muscle Basics
This chapter will tell you everything you need to know about gaining
muscle while on the vegan diet. Not only is this possible but gaining
muscle while eating plant-based foods is preferred. Staying healthy on
the inside while gaining muscle is important. This chapter will tell you
the differences between cutting and bulking and give helpful exercise
tips to help you achieve your fitness goals.
Muscle Gains & Veganism
When building muscle, it’s important to build quality muscle. Building
muscle on highly nutritious plant food will help you stay healthy on the
inside as well as look good on the outside.
The first thing to pay attention to for bulking up is calories. Gradually
increasing your calories will help you gain muscle mass, but do so with
quality foods. Proper nutrition will lead to gaining muscle quicker than
just simply upping calories. In this case, macro- and micronutrients are
important, so don’t forget to eat foods with vitamins and minerals in
addition to counting your macros. The nutrients found in micronutrients
will help you build muscle quicker and aid in recovery. Berries, apples,
greens, nuts, and seeds should be a big part of your diet. When
switching to a vegan diet, it’s important to track your calories at first. If
you were eating meat before, you’ll notice the foods on a vegan diet
contain less calories but are more nutritious. This isn’t a bad thing, but
you may need to increase the amount of food consumed.
Second, to gain muscle you’ll need to switch up your workout routines.
The same routine will lead to maintenance, not increasing muscle mass.
In order to gain muscle, the body needs to be challenged in different
ways. This could mean changing up your reps, changing the intensity,
or changing how much weight you’re lifting. Endurance and strength
come hand in hand. Once your body adapts to a routine, you need to
change it in order to see a difference. Gaining muscle only happens
when all muscles are powerfully engaged, and all of the muscle fibers
are stimulated. The goal is to gradually lift heavier than when you
started and to also challenge the muscles in different ways to build
endurance.
It’s important to note, that when lifting weights, you’ll want to increase
the weights in a way that won’t be hard on your joints and tendons. You

see, joints and tendons are gradually strengthened, but train in a way
that supports their health too. For example, if you’ve taken some time
off, don’t start with your heaviest, hardest routine. Although you may
be able to complete it, the tendons and joints may be pushed too hard.
This can lead to injuries that will set you back for a long time. Don’t
risk potential injuries by wanting to bulk too quickly. Gaining muscle is
a gradual process that can be done safely.
Many of the physical limits we feel are set by ourselves. Gaining
muscle and lifting heavier is as much of a mental workout as a physical
one. Listen to your body, but keep in mind that the brain may want you
to stop prematurely because it’s our natural tendency to want to do less.
Mental limits can play a huge role in muscle growth. Give your
workout all that you can at that moment. Stay consistent in your
workouts. Starting and stopping over the weeks may lead to
maintenance but not muscle growth. Create a schedule where training
becomes a necessary part of your day. Stay disciplined and the results
will come. Consulting with a physical trainer or expert is recommended
to keep you safe while pushing your mental limits.
Amino acids play a big role in muscle growth. The three amino acids to
take notice of are leucine, isoleucine, and valine. Soybeans, edamame,
peas, beans, rice, and lentils are some of the highest protein vegan
foods, containing the essential amino acids needed.
Cutting vs. Bulking
Cutting versus bulking will always depend on your fitness goal. If
you’re just getting started, this goal may be different than someone who
is working out consistently. If you are just starting, gaining lean muscle
mass while cutting fat may be possible. But as you get further into your
fitness journey, your macros will need to be adjusted to your specific
goal. This could mean maintaining your weight, shedding fat, or
gaining muscle mass. Your nutrition will need to be aligned with your
specific goal to achieve maximum results. Gaining muscle and losing
weight require a different environment for your body to be in. To
achieve optimal results, both cannot be done at the same time. To gain
muscle, you need to eat a caloric surplus, but to lose fat, calories need
to be cut.
A general rule of thumb is if you are lean enough to see your abs, then
you’re likely ready to start bulking. The higher percentage of your body
fat, the less effective bulking mechanisms will be. So, you may need to
start a cutting diet first, if you have excess fat stores. The higher
percentage of body fat, the less effective bulking mechanisms will be.

Start a cutting diet if you have a decent amount of excess fat stores or
have put on a little weight. Eliminating fat stores first will prevent you
from gaining additional weight or staying the same size.
A cutting diet requires an individual to figure out their ideal calories for
maintenance. This means that you will either lose or gain weight at this
calorie level. The specific number will vary from person to person as
there are a lot of factors going into this amount. The number you decide
to start at may change the following week. It is suggested to weigh
yourself once a week when you’re first starting out to see what’s
working and what’s not. After figuring out what your maintenance
calories are, the next step is to create a calorie deficit. This means
you’ll need to consume less calories than your body needs to maintain
its current composition. This will in turn help you lose weight. This can
be done by either decreasing your caloric intake or by increasing your
activity levels. A combination of both is usually going to get you the
quickest results. The caloric deficit you choose can be small, moderate,
or large. To calculate this number, a small caloric deficit can be
considered a 15% cut from your maintenance calories, a 20% cut for a
moderate deficient, or a 25% cut for a large deficit. It’s a good idea to
start with a moderate deficit and adjust as needed. Your body may also
get used to the deficit, and a plateau may occur. So, adjusting the deficit
will be important. Losing the weight is important, but keeping it off is
even more important. Continuously putting in the work to lose weight
and continuously gaining it back can be exhausting and mentally
challenging.
When you’re ready to begin bulking, you’ll need to create a caloric
surplus. This means you’ll need to consume more calories than your
body needs to maintain its current composition. This will lead to
increased muscle mass and gaining weight. This caloric surplus needs
to be combined with training to stimulate muscle growth. The extra
energy consumed on a caloric surplus will help your body and muscles
grow. There are different levels to a caloric surplus. A small caloric
surplus would mean increasing your maintenance calories by 5%. A
moderate caloric surplus is a 10% increase, and a large caloric surplus
is a 15% increase. Just like cutting, starting in the middle is a good idea
to see what’s working and adjust accordingly. Even with the surplus,
you will stop gaining weight at a certain point. This is because the body
adjusts itself. That’s why it’s a good idea to start near the middle and
pay attention to what your body needs to bulk. Men may need to start at
a higher caloric surplus while women may want to start towards the
middle or lower end. However, this will depend on an array of factors
and will differ from person to person. Putting on a little bit of fat during

the bulking process is okay and necessary. With consistent workouts,
your body will use this fat and convert it to muscle.
Exercise Tips
Unfortunately, creating your dream body doesn’t happen overnight.
But, there are some things you can do to achieve your ideal physique
quickly. Cardio is typically thought to be the best exercise for losing
weight. This is because a large number of calories are burned quickly
and immediately. Some of the best-known cardio exercises are the
treadmill, the elliptical, jogging, rowing, stair climber, or bicycle.
Cardio uses the same motions over a longer period of time. Cardio is
considered aerobic training because the body uses oxygen to supply
energy to the body during exercise.
Weight training is different from cardio because weight training deals
with lifting different weights, for different amounts of time, taking
breaks, and repeating on a different muscle. Weightlifting is considered
an anaerobic activity. This is because oxygen alone can’t supply enough
energy to meet the demands placed on the body. The muscles must
produce a compound called glycogen to fuel the activity. Weightlifting
or anaerobic activity is best for bulking up. However, don’t be afraid to
mix and match the two to maximize results.

Chapter 3: Macro- & Micronutrients
This chapter will explain the importance of macro- and micronutrients.
Both are equally important but needed in different quantities. While
macronutrients deal with protein, fats, and carbs, micronutrients deal
with smaller vitamins and minerals. Macronutrients are needed to
sustain the body, while micronutrients are needed to keep the body
functioning and in good health.
What Are Macros
Macros or macronutrients can be put into categories of protein, fat, and
carbohydrates. The word macro means large and takes into account
what the body needs most. Most are familiar with calories, but tracking
macros takes it a step further. Macros look into the food being
consumed and breaks it down into essential nutrients. Each
macronutrient provides calories but in different quantities Carbs and
protein both provide four calories per gram, while fat provides nine
calories per gram.
Carbs are used for fuel and energy. Carbs can be found in foods like
fruit, vegetables, starches, grains, and beans, for example. Many believe
that carbs are the enemy when trying to maintain or achieve a nice
physique. However, you should know that not all carbs are created
equal, and the body needs carbs to be able to function properly. Carbs
can be broken down into two categories: complex and simple. Simple
carbs provide quick energy and are easy to digest. Table sugar, honey,
syrup, candy, and fruit are examples of simple carbs. Simple carbs are
not to be eaten in bulk; however, fruit affects the body differently from
candy and contains other nutrients that are good for the body. Fruit is an
essential part of a vegan diet, and you shouldn’t be afraid of the natural
sugars. Complex carbs take a longer time to digest, mostly due to the
fiber they contain. Vitamins and minerals are usually found in complex
carbs. Beans, whole grains, oats, starchy vegetables, lentils, and greens
are some examples of complex carbs. Lastly, sugar and fiber are types
of carbs and are usually found underneath carbs on a nutrition label.
Fiber is needed in high amounts while the body needs smaller amounts
of sugar. When reading a label, notice the carb count and decipher if
most carbs are coming from sugar or fiber. This can be a good
indication of healthy carbs versus unhealthy.

Protein is a macro that aids in growth, immune function, and preserving
muscle mass. Proteins help mend different parts of the body when hurt
and protects the body from sickness. Upon receiving protein, the body
breaks it down into amino acids. Our body can make some amino acids
but relies on foods for others. Beans and lentils are great sources of
clean, vegan proteins.
Fat gives the body energy and is essential for growth, organ health,
cellular health, and development. Fat contains the most vitamins and
minerals of the three macros. Along with carbs, many are afraid of
consuming fats. Fat has a bad reputation but not all fats are created
equal. While it’s true that some fats are unhealthy and will lead to
health complications, other fats are actually essential to the body.
Healthy fats are found in nuts, oils, and grains. Unhealthy fats are those
based on animal products containing heavy amounts of saturated fats or
trans fats. Heavily processed food is considered unhealthy due to the
chemicals injected but mostly due to the heavy presence of
saturated/trans fat. The healthiest fats are called polyunsaturated and
monounsaturated. Olive oil, avocado, nuts, and seeds are among some
of the healthiest foods for the body, yet still contain a high amount of
fats.
What Are Micronutrients
Micronutrients are vitamins and minerals the body needs to remain in
good health. Vitamins are used for energy production, immune health,
blood clotting, and other important functions. Minerals keep bones
healthy, aid in growth, keep a good fluid balance, and help in many
other processes within the body. Micronutrients differ from
macronutrients because they are needed in smaller quantities.
Micronutrients are made in the body, but many need to be sourced from
food. Vitamins are made by plants and are able to be broken down,
while minerals exist in soil and water. Minerals cannot be broken down.
Vitamins can be divided into four categories: water-soluble, fat-soluble,
macrominerals, and trace minerals.
Water-soluble vitamins are able to dissolve in water; this gives them
their name. Water-soluble vitamins aren’t easily stored in the body and
are flushed out during urination. A few of the more popular water-
soluble vitamins are biotin, folate, thiamine, and riboflavin, which are
all a part of the B-vitamin group. Vitamin C is also considered a water-
soluble vitamin, and most are familiar with the importance vitamin C
has in the body. These vitamins are essential for energy, cell function,
metabolization of foods, and blood health.

Fat-soluble vitamins do not dissolve in water. These vitamins are best
absorbed when consumed with a source of fat. Fat-soluble vitamins are
stored in the liver and fatty tissues so they can be used in the future,
when needed. Fat-soluble vitamins include vitamin-A, vitamin-D,
vitamin-E, and vitamin-K. Their roles in the body deal with vision
health, organ function, immune health, bone growth, protecting cells,
and blood clotting.
Macrominerals are needed in larger amounts than trace minerals, thus
giving them the name macro. It’s likely you’ve heard of most on this
list. Macrominerals include calcium, phosphorus, magnesium, sodium
chloride, potassium, and sulfur. Their duties range from bone structure,
blood vessel health, aiding in enzyme reactions, regulating blood
pressure, maintaining hydration, regulating fluids, and the actual
structure of the body.
Trace minerals include iron, manganese, copper, iodine, fluoride,
selenium, and zinc. Trace minerals are needed in smaller amounts but
still are important for providing oxygen to muscles, creating certain
hormones, assisting in metabolization, tissue health, brain health,
nervous system health, and wound healing.
Overall, micronutrients are an essential part of the diet for basic human
health. Your body needs micronutrients to even function. Luckily, the
vegan diet contains many healthy foods, and eating a variety of fruits,
vegetables, nuts, beans, legumes, and seeds will help you get all the
micronutrients you need. Vitamins and minerals can act as antioxidants,
which may protect against cell damage associated with diseases like
cancer, Alzheimer’s, and heart disease (Streit, 2018).

Chapter 4: Vegan Foods
This section will go over the best proteins, good fats versus bad fats,
cheat days, and macro recommendations.
Proteins are important for losing weight and gaining muscle mass.
Proteins are responsible for restoring and repairing muscles. During
workouts, muscles are constantly being challenged. A common
reference that rings true is no pain, no gain. Like the cardiovascular
system, muscles need regular exercise to remain in good health.
Proteins are an essential macronutrient that the body needs, especially
when trying to gain muscle mass. A lot of information online will tell
you that you need protein from animal products. However, this couldn’t
be further from the truth. Many vegan foods have complete, perfect
proteins that will help you achieve your goals while staying in good
health.
In addition to protein, fats are also a big part of a healthy diet. In this
section, we’ll explain the difference between different types of fats and
explain which are the best to consume. In addition, you’ll learn which
fats to avoid for health and personal fitness growth. We’ll take you
through the four different kinds of fat, tell you which ones you need the
most, and where to find them.
Another common question that arises when changing into a healthier
lifestyle is will I have to sacrifice all of my favorite foods? In this
section, we will explain what cheat meals are and how to do them
properly. Cheat meals can be a great tool to guide you successfully
through your fitness journey. Cheat meals can reset the mind, refocus
the body, and are definitely allowed.
Lastly, this section will explain how much protein, fat, and carbs you’ll
need to build muscle mass, maintain your physique, or shed fat. This
section will explain everything you need to know to get started.
The Best Proteins
Maintaining a vegan diet while increasing muscle mass doesn’t have to
be hard. Eating the right proteins and taking the right precautions will
help you reach your fitness goals. Luckily, the vegan diet is perfect for
weight loss and for times you wish to bulk up in the gym. Losing
weight and gaining muscle are both very possible while on a vegan
diet. Not only will you achieve fitness goals but you’ll feel great in the
process. Protein is always important whether you’re choosing to lose
weight or trying to increase muscle mass. Proteins can be found in a

different variety of foods. Other diets will suggest meat, dairy, or eggs
to increase protein intake. After reading this guide, you’ll know that
animal products are not the best way to go for health, ethical, and
environmental reasons. What many don’t know is that animal proteins
originally come from a plant source, and the animal is just the
middleman. Achieving fitness goals quickly is desired by most.
However, reaching fitness goals while improving your health will be
even more satisfying. It’s important to be healthy on the inside, as well
as the outside.
A common misconception about the vegan diet is that protein is hard to
come by. Luckily, we know that plants, beans, legumes, and grains all
contain some of the healthiest proteins. Below are the best vegan
sources of protein, in no specific order.
Quinoa is a complete source of protein and contains all nine essential
amino acids. Quinoa contains 24g of protein per cup and is easy to
make. Quinoa can be made by using equal parts of quinoa and water.
Quinoa is similar to rice and is considered a seed. Because quinoa
doesn’t have a strong taste, it can be used for breakfast, lunch, or
dinner. Quinoa can be added to soup, salad, used as a side dish, or eaten
on its own.
One of the easiest ways to get protein throughout the day is through
nuts. Nuts can be eaten alone or with seasonings. One thing to be
careful of when buying nuts is sodium. Many nuts are salted, and if you
can buy them without salt, this would be preferred. Nuts can be
consumed in a meal, over a salad, or alone as a snack. Because nuts are
small and don’t need to be refrigerated, they make the perfect food for
getting protein in. One of the most common nuts known for its protein
is almonds. Almonds contain 30 grams of protein per cup. Almonds are
easy to carry around and have a wonderful taste that is enjoyed by
most. Almonds are a great source of protein but will also leave the body
feeling fuller longer due to their satiating properties.
Beans are another great source of protein, and protein counts will
typically vary between 15 to 40g of protein per cup. Because beans
contain a lot of fiber, they’re very satiating and will leave the body
feeling fuller, longer. Beans can be sprinkled over salads, used in soup,
used as a side dish, made into hummus, or placed in dishes to increase
protein. Many beans have a mild taste, so they can easily be added to
dishes of different cuisines. Because there are so many different types
of beans, it’s likely you’ll find one that you enjoy such as lentils, black
beans, chickpeas, pinto beans, kidney beans.

Tempeh is another great source of protein that a lot of people don’t
know about. Tempeh is a fermented tofu product and contains 31g of
protein per cup. Tempeh contains great nutrition because it’s fermented
and contains more protein than tofu. The fermentation also means great
probiotic and prebiotic sources are in tempeh and are good for gut
health. If you struggle digesting soy, tempeh may be a great alternative.
Tempeh can be found in many grocery stores or supermarkets and will
definitely be found in health stores. Tempeh is extremely easy to
prepare and has more flavor than tofu. Tempeh has a nutty flavor that
many find satiating. Tempeh can be a great replacement for dishes that
once included animal products.
Many are surprised to learn that many vegetables contain protein.
Spinach, kale, asparagus, swiss chard, mustard greens, squash,
tomatoes, mushrooms, and peas are among some of the highest protein-
containing vegetables. When eating a salad, most don’t consider the
leaves protein when in fact one cup of kale contains over two grams of
protein. Most salads contain two or three cups of lettuce, so this means
when using kale as a base, up to seven grams of protein may be coming
from the greens. Cooked spinach also contains over five grams of
protein per cup. Adding vegetables to a meal or eating them as a snack
will overall increase protein intake as each vegetable contributes.
Hemp seeds are another great source of proteins that many people don’t
know about. Three tablespoons of hemp seeds contain 10g of protein.
Hemp seeds are also high in omega-3 acids, which is a unique nutrient
not found in many other foods. Hemp seeds can be added into salad,
baked goods, smoothies, or as a topping on your favorite dishes. Hemp
seeds can also be bought in the form of a powder. This can be a great
vegan protein powder to use and a great timesaver.
Nutritional yeast is an ingredient you’ll find commonly in the recipe
section later on in this guide. Nutritional yeast is not a commonly
known product but will quickly become a staple on the vegan diet.
Nutritional yeast is a yellow power or yellow flaky substance. On a
vegan diet, nutritional yeast takes the place of cheese because it tastes
so similar. Nutritional yeast is very high in protein and a quarter cup
contains an astounding 18g. Nutritional yeast is easy to use and can be
sprinkled over almost anything. Many nutritional yeasts are fortified
with vitamin B12, which can be the one nutrient lacking in a vegan
diet. B12 is very hard to find in foods while on a vegan diet, so
nutritional yeast is extremely helpful for receiving that nutrient.
Nut butters are also a great source of protein. You may be familiar with
peanut butter, but butters like sunflower seed nut butter, almond butter,

and cashew butter contain great nutrition as well. Two tablespoons of
peanut butter contain 10g of protein, making it a great addition to your
diet. Peanut butter can be enjoyed at any time of the day, but it’s great
for a quick breakfast. You can also carry around a tub of peanut butter
and a spoon to get in protein when needed. Not all prepped peanut
butters need to be refrigerated, which is also helpful. Peanut butter can
be enjoyed at any time of the day but is great for a quick breakfast. Nut
butters can be eaten alone, used in sauces, melted on top of food, or
spread over toast. When buying nut butter, look for butters that say no
sugar added, organic, or natural. Some nut butters are not healthy due to
the high sugar content in them. You can also make nut butters very
easily, and a recipe is included in the snack portion of this guide. Nut
butters, especially peanut butter, can be a very affordable and delicious
way to get protein.
Good Fats vs. Bad Fats
Understanding the different kinds of fats will help you in your fitness
and health journey. What many don’t realize is that not all fats are
created equal, and it is true that not all fats are good for you. There are
four types of fats: saturated, trans, monounsaturated, and
polyunsaturated. Understanding the different types of fat will help you
decipher good fats from the bad. Fat has never really had a good
reputation, and many still believe that eating fat will make you fat. With
so much confusing information surrounding fats, some even try to
avoid them completely.
The first type of fat is saturated. Saturated fat is solid at room
temperature and can withstand high temperatures when cooking. Most
saturated fats are considered to be in pork, beef, cheese, milk, and eggs.
Animal products are usually the foods that contain the most amount of
saturated fat. However, coconut oil is one of the only vegan saturated
fats. For many years, saturated fat has been researched to try to pinpoint
the effects it has on the human body. Controversy surrounds saturated
fat more than any other type of fat and is responsive for giving all fats a
bad reputation. A study by Siri-Tarino, Sun, Hu, and Krauss (2010)
showed that reducing dietary saturated fat generally showed to improve
cardiovascular health. Coconut oil in moderation is a different story.
Coconut oil contains lauric acid Lauric acid has been proven to increase
healthy Cholesterol (HDL), which in turn reduces the risk of heart
disease (Kunutsor, Zaccardi, Karppi, Kurl, & Laukkanen, 2017). This is
a prime example showing that the healthiness of a fat depends on the
source. Almost all vegan foods are healthy in moderation as long as
they aren’t processed and don’t contain chemicals.

Trans fats are arguably the worst fat for you. Trans fats are contained in
foods that don’t do much for your health and likely have more negative
components than good. Trans fats are usually solid at room temperature
and have a high melting point. Trans fats come from meat, dairy, or
artificially produced products. Trans fats should be avoided at all costs.
Hydrogenated oils like vegetable, palm, etc., are also considered high in
trans fats and artificial because of how they’re made. These oils and
fats are linked to various health problems like unhealthy cholesterol
levels, heart disease, and blood vessel damage (Sun et al., 2007).. Trans
fats are not needed in a healthy diet and aren’t regularly seen in a vegan
diet, unless you are buying a highly processed food or oils.
Monounsaturated fats along with polyunsaturated fats are the best fats
to consume when it’s from a vegan source. An article in Harvard Health
Publishing (2018) explains, “Although some studies have found that
diets rich in monounsaturated fat lowers the risk of heart disease, others
have not. But the source of the fat appears to make a difference. That’s
according to researchers at the Harvard T.H. Chan School of Public
Health, who studied dietary data from more than 90,000 people over an
average of 22 years. Heart disease risk was lower when unhealthy
saturated fat, refined carbohydrates, or trans fat was replaced by plant-
based monounsaturated fat, but not by animal-based monounsaturated
fat. Higher intake of plant-based fats was associated with a 16% lower
risk of dying from any cause. In contrast, higher intake of animal-based
fats was linked to a 21% higher risk of dying from any cause.” This is
another example showing that the health benefits of fat depend on the
source. Monounsaturated fats can be found in nuts, avocados, olives,
olive oil, sunflower seeds, peanut butter, and sesame seeds.
Like monounsaturated fats, polyunsaturated fats are also healthy but
depend on the source. Polyunsaturated fats are liquid at room
temperature but become solid when chilled. Polyunsaturated fats
contain essential nutrients like omega-3 and omega-6. Omega-3 and
omega-6 cannot be created inside the body and must be sourced from
food. Omega-6 can have inflammatory effects inside the body while
omega-3 shows anti-inflammatory effects. The ratio of omega-6 to
omega-3 is important when deciphering healthy foods from an
unhealthy food. Flaxseeds, walnuts, hemp seeds, kiwi, chia seeds, and
kale are examples of foods high in polyunsaturated fats.

Cheat Days
Cheat meals or days are often a common question people have when
starting a new diet or lifestyle. Cheat days can be helpful because they
give you something to look forward to but still don’t ruin all of the hard
work put in when done correctly. Planning out cheat days is important.
Cheat days can be healthy mentally and physically because they
reenergize and refocus your intentions. One cheat meal can improve
your eating and workout habits throughout the week. This section will
give you everything you need to know about cheat days and how to
organize them. The number one tip is to not go overboard. Keep in
mind the foods you like and miss throughout the week and channel
them into your cheat meals.
The first step to a cheat meal is to always consume protein with the
meal. Protein is important because it satisfies the stomach and brain and
keeps you full. Eating protein first will help you not to go overboard
while consuming your cheat meal. If your cheat meal includes a lot of
carbohydrates, it’s even more important to have protein first. Because
carbs are digested quickly, carbs won’t give the body prolonged,
sustained energy in the same capacity as protein. Consuming protein
first or along with the meal will reduce the chance of you double
dipping later or eating more than you planned. Protein is responsible for
muscle recovery, so eating it alongside a cheat meal is still equally
important. The body needs protein to continue building and restoring
muscles.
Thomas DeLaur, a popular fitness coach, suggests drinking lemon
water 15 minutes before your cheat meal (Hylete, 2017). The lemon
will aid in digestion and breaking down the food. The lemon water will
help prevent you from feeling tired, bloated, or that immense feeling of
fullness. You know, the feeling most of us have after a big
Thanksgiving meal. Lemon also supports the metabolism and will get it
ready for your cheat meal.
Something to keep in mind is that a cheat meal and a binge are
completely different. Binge eating is defined as eating as much as
possible, in a short period of time, and feeling sick afterwards. A cheat
meal can just be enjoying one of your favorite meals that would be
categorized as unhealthy. Cheat meal foods are foods that should only
be eaten in moderation. One cheat meal a week can have positive
attributes, but frequent binges can regress progress.
When consuming a cheat meal, make sure you’re consciously eating
and enjoying each bite. A rushed meal may trigger more cravings or

overeating. Eating slow and taking your time is mentally more
satisfying than having the meal be over in two seconds.
One of the most important tips to consider is eating your cheat meal
and organizing your next workout within the next two hours. In order
for your body to capitalize on all the food it’s received, good or bad,
you need to get your metabolism flowing and your muscles working.
Muscle growth and recovery may take place before and after a cheat
meal. Your cheat meal should supply energy and fuel an intense
workout. Knowing you have a hard workout coming up will also lead
your choices for the better. Your hardest workout should always come
after a cheat meal, and put as much effort into the workout as possible.
A cheat meal should energize you both physically and mentally, and
you’ll likely notice this taking place.
You may be wondering what you should eat on a cheat day. Most foods
can be made into a vegan alternative, but that doesn’t mean all vegan
foods are healthy. Vegan means no animal products were used in the
making of the item. Ice cream, donuts, chips, French fries, and pizza are
examples of food that can be vegan but are not necessarily healthy.
Depending on your goals, you may consume some of these foods
throughout the week. In fact, some of these items can even be made
healthy. Having a cheat meal is truly what you make of it. If you’re
avoiding sugar or excessive amounts of carbs to implement clean eating
throughout the week, a cheat meal may not encompass those principles.
Protein, Fats, & Carbs Recommendations
In regard to what you should be eating every day specifically, those
ratios and numbers are different for each person. The first thing to
consider are your fitness goals. Some are trying to lose weight, while
some may already be at a good fitness level but are looking to build
muscle mass. If you have excess weight, it’s recommended to shed the
fat first before trying to increase muscle mass. Although they can
happen alongside each other, neither goal can reach its full potential.
This is because the macros needed to lose weight and the macros
needed to gain muscle are different. While it’s possible you may lose
weight and gain lean muscle mass, it’s important to differentiate losing
weight from bulking up.
The following ratios are a suggestion from Sarah Wilkins (2019), a
writer for the website bodybuilding.com, a bodybuilder, and certified
nutritionist. There is a range because there is not a specific, set number
that works for everyone. Everyone has a different body type and thrives
on slightly different macros. Men and women are different and also

need different ratios of macros. The percentages are based on calorie
input. For example, if you’re wanting to building muscle, 40-60% of
your calories should come from carbs. Luckily, many nutrition labels
will break the food down for you and tell you exact ratios. A good idea
if you’re just starting is to start in the middle of a percentage and adjust
macros as needed for optimal results. When making lifestyle changes,
it’s always a good idea to consult with your doctor first. If you have any
health complications or underlying medical conditions, these
suggestions may also be different for you.
● Bodybuilding:
○ 40-60% Carbs
○ 25-35% Protein
○ 15-25% Fat
● Maintenance:
○ 30-50% Carbs
○ 25-35% Protein
○ 25-35% Fat
● Fat Loss:
○ 10-30% Carbs
○ 30-40% Fat
○ 40-50% Protein
Suggested
Macros (Low
Range)
Carbs Protein Fat
Bodybuilding 40% 25% 15%
Maintenance 30% 25% 25%
Fat Loss 10% 40% 10%
In terms of calories, these amounts will be in a huge range depending
on your gender, goals, age, lifestyle, and workouts. However, if you’re
a healthy individual looking to gain muscle mass, Wilkins (2019)

suggests multiplying your total body weight in pounds by 15-17
calories. For example, a 160-pound male should shoot for an intake of
2,400–2,720 calories daily. Because everyone is different and has
various lifestyle differences, the daily calories may even need to
increase by 10% to see results.

Chapter 5: Daily Recipes
This section will take you through recipes for breakfast, lunch, dinner,
snacks, and desserts. Each recipe explains how much time is needed,
serving size, and nutritional information. Keep in mind some of the
nutritional information will depend on the exact products used. Many
of these recipes can be mixed and matched. Every recipe is 100% vegan
and plant based. Many recipes are modern takes on foods you may
already love. One of the best things about going vegan is that almost all
of the same foods can be enjoyed and have a much higher nutritional
value. While most if not all the recipes are healthy, you can make small
adjustments to increase protein, lower calories, add fats, etc. You may
not have time to make different recipes throughout the entire week, so
it’s suggested you increase or lower the servings depending on the size
of your family. Many recipes can be consumed at any time of the day,
so keep that in mind when deciding your desired serving size. The
measurements will be in the imperial system. However, you will find a
helpful guide with conversions at the end of this chapter. If you prefer
the metric system, it’s suggested that you print this list for easy
reference.
Breakfast, Lunch, & Dinner
Below are the recipes for breakfast, lunch, and dinner.
Breakfast One - Breakfast Hash
Nutritional Information Per Serving:
280 Calories, 10 grams of Fat, 36 grams of Carbs, 6 grams of Protein
Time: 20 minutes
Serving Size: 3 servings
Ingredients:
● 3 medium potatoes, diced
● 1 cup onion, chopped
● 1 medium red bell pepper, chopped
● 1 cups mushrooms, sliced
● 1 teaspoon spices of choice (garlic, cumin, paprika, or combo)

● 2 tablespoons avocado oil
● Himalayan salt and pepper to preference
Directions:
1. In a medium skillet, pour and mix avocado oil and potatoes.
2. Sauté on medium heat until potatoes are soft or slightly crispy.
3. Add in other vegetables and spices.
4. Sauté until vegetables are soft.
Breakfast Two - Breakfast Cookies
Nutritional Information Per Cookie: 207 Calories, 12 grams of fat,
24 grams of carbs, 5 grams of protein
Time: 15 minutes
Serving Size: 8 cookies
Ingredients:
● 1 cup old fashioned rolled oats
● ½ cup oat flour
● ½ cup dried cranberries
● ½ cup pepitas, unsalted
● ¼ cup ground flax seed
● 1 tablespoon of chia seeds
● 1 teaspoon cinnamon
● ½ teaspoon baking powder
● generous pinch of Himalayan salt
● 1 large banana, mashed
● 3 tablespoons melted coconut oil
● 2 tablespoons almond milk, unsweetened
Directions:
1. Preheat oven to 375 Fahrenheit or 190 degrees Celsius. Line a
baking sheet with parchment paper.
2. Combine all dry ingredients in a large mixing bowl and mix well.
3. Stir in banana, coconut oil, and almond milk.
4. Let the mixture sit for 5 minutes.

5. Start scooping the mixture and form a small ball. Place ball on
lined baking sheet and press to flatten into cookies.
6. Bake for 16 minutes or until the edges of the cookies are golden.
Breakfast Three - Protein Shake: Vanilla Cashew
Nutritional Information Per Serving: 450 Calories, 26 grams of Fat,
45 grams of Carbs, 15 grams of Protein
Time: 5 minutes
Serving Size: 1 serving
Ingredients:
● 1 banana
● ¼ cup raw cashews
● 1 cup almond milk, unsweetened
● 1 tablespoon cashew butter (or peanut butter)
● ½ teaspoon vanilla extract
● ½ cup ice cubes
Directions:
1. Place all ingredients in a high-powered blender and blend until
smooth.
Breakfast Four - Zucchini Pancakes
Time: 12 minutes
Ingredients:
● ½ cup chickpea flour, sifted/lump free
● ½ cup water
● 3 teaspoons avocado oil
● 2 cups zucchini, coarsely grated
● Himalayan salt and black pepper to preference
Directions:

1. In a medium bowl, mix flour, water, salt, salt, pepper, and 1
teaspoon of avocado oil. Mix until smooth or until the batter has
no lumps.
2. Add in zucchini. Stir.
3. Add 1 teaspoon of oil in a nonstick skillet and warm over medium
heat. Pour in half of the batter and cook for five minutes.
4. Carefully flip the pancake and cook for an additional four minutes
or until the center appears golden brown.
5. Follow steps three and four to cook the remaining pancake.
Breakfast Five - High Protein Pudding
Time: 5 minutes prep, (overnight recipe)
Ingredients:
● ½ cup buckwheat groats, dry
● 2 scoops vegan pea protein powder
● 1 banana
● ½ cup oat milk
● 2 tablespoons natural almond butter (substitute a different nut
butter if preferred)
● 2 teaspoons cinnamon (optional)
Directions:
1. Add the groats to a bowl and cover with water. Soak the oats
overnight.
2. Use a strainer to remove water.
3. Place all ingredients, including the groats, in a high-speed blender
and blend until smooth.
4. Serve immediately and add additional toppings if desired.
Breakfast Six - Breakfast Tacos
Nutritional Information Per Taco: 166 Calories, 23 grams of Fat, 20
grams of Carbs, 10 grams of Protein
Time: 10 minutes
Serving Size: 4 tacos
Ingredients:

Taco Ingredients:
● ½ cup black beans, (no salt added/low sodium)
● ½ cup salsa
● ½ medium avocado
● 4 corn tortillas
For the Eggs:
● 6 ounces block tofu, firm and drained
● ½ tablespoon olive oil
● ½ teaspoon turmeric
● 1 tablespoon nutritional yeast
● 1 tablespoon water
● sea salt and black pepper to preference
Directions:
1. To prepare the tofu eggs, pour olive oil into a skillet and warm
over medium heat for one minute.
2. Add the tofu the skillet and mash into crumbles using a spatula.
3. Stir and cook tofu for 5 minutes or until most of the water is gone.
4. Add the remaining tofu ingredients and stir.
5. Prepare the tacos using the taco ingredients and tofu eggs.
Breakfast Seven - Blueberry Muffins
Nutritional Information Per Muffin: 218 Calories, 7 grams of Fat, 34
grams of Carbs, 4 grams of Protein
Time: 35 minutes
Serving Size: 12 muffins
Ingredients:
● 1 ¼ cup almond milk, unsweetened
● 1 teaspoon apple cider vinegar
● 2 cups whole wheat pastry flour
● 2 tablespoons Stevia powder (2 teaspoons Stevia drops)
● 2 teaspoons baking powder
● 1 tablespoon cornstarch
● ⅓ cup melted coconut oil

● 1 teaspoon vanilla extract
● 1½ cups blueberries
Directions:
1. Preheat oven to 400 Fahrenheit or 205 Celsius. Line muffin pan
with liners and lightly spray them with oil.
2. Combine almond milk and apple cider vinegar in a cup and set
aside.
3. In a large mixing bowl, combine and mix all dry ingredients. Pour
in the almond milk and apple cider vinegar mixture.
4. Add coconut oil and vinegar to the large mixing bowl.
5. Fold in blueberries.
6. Divide mixture evenly into the 12 liners.
7. Bake for 20-25 minutes or until the top is golden brown. Use a
toothpick and wait to remove muffins until it comes out clean
after being placed in the center.
8. Allow cooling and use an airtight container to store in the
refrigerator or freezer.
Breakfast Eight - Green Smoothie
Time: 5 minutes
Ingredients:
● 1 medium sized banana
● 2 cups of fresh spinach
● ½ avocado
● 2 cups coconut milk, unsweetened
● 1 medium sized apple (remove core)
● 1 cup of ice
● cold water as needed/to preference
Directions:
1. Add all ingredients to a high-powered blender and blend until
smooth.
Breakfast Nine - Bread Recipe, One

Time: 1 hour 15 minutes
Ingredients:
● 2 cups rolled oats
● 5 tablespoons psyllium husks
● 1 cup sunflower seeds
● 2 tablespoons pepitas
● 2 tablespoons almonds, whole
● 2 tablespoons hazelnuts, whole
● ½ cup and 1 tablespoon ground flax seeds
● 2½ tablespoons chia seeds
● ½ teaspoon Himalayan salt
● 1½ teaspoon coconut oil
● 1¾ cups warm water
Directions:
1. In a large bowl, combine all ingredients. Mix well.
2. Cover the mixing bowl and refrigerate overnight.
3. When ready to bake, preheat oven to 390 Fahrenheit or 200
Celsius.
4. Grease a loaf pan with addition oil of your choice before pouring
the batter into the loaf pan.
5. Once the batter is in the loaf pan, shape the dough to resemble a
smooth, curved top.
6. Bake the bread for 50 minutes or up until an hour. Remove the
pan and remove the loaf right away.
Breakfast Ten - Eggs and Toast
Nutritional Information Per Serving (Eggs): 100 Calories, 8 grams
of Fat, 3 grams of Carbs, 12 grams of Protein
Time: 7-8 minutes
Ingredients:
For the Eggs:

● 15 oz firm tofu, drained
● ½ teaspoon onion powder
● ½ teaspoon garlic powder
● ¼ teaspoon turmeric powder
● 1 tablespoon nutritional yeast
● 1 tablespoon almond milk
For the Toast:
● Toast vegan store-bought bread or bake homemade bread using the
instructions from Breakfast Nine.
Directions:
1. In a non-stick skillet add all egg ingredients and sauté over
medium heat. Use a spatula to break up the tofu into scramble-like
pieces. This step should take about five to six minutes.
2. Serve the eggs with toast or any other additional vegan toppings.
Breakfast Eleven - Chickpea Skillet
Time: 20 minutes
Ingredients:
● 2 medium potatoes, diced
● 2 tablespoons olive oil
● 1 bell pepper, diced
● 1 small red onion, diced
● ½ cup chickpeas, drained and rinsed
● 1 handful fresh baby spinach
● 1 avocado, pitted and sliced
● 1 medium tomatoes, diced
Directions:

1. In a large pot, bring water to a boil. Add in potatoes and cook for
5 minutes. Drain potatoes.
2. In a cast iron skillet, heat olive oil over medium heat.
3. Add potatoes and spices to the skillet and spread the potatoes
evenly. Do not stir for at least 5 minutes.
4. After five minutes, stir potatoes. Then spread them evenly across
the pan again. Leave them for another five minutes or until crispy.
5. Add chopped bell pepper, chickpeas, and onion to the skillet.
Cook until peppers are soft, then add in the spinach.
6. Stir the mixture and allow the spinach to soften for one minute.
Then serve with toppings.
Breakfast Twelve - Chocolate Overnight Oats
Time: 5 minutes, (overnight recipe)
Ingredients:
● ½ cup rolled oats
● 1 tablespoon cocoa powder, unsweetened
● 1 tablespoon coconut oil, melted
● ½ cup coconut milk
● 1 tablespoon vegan chocolate chips
● vegan sweetener of choice
Directions:
1. In a glass mason jar, combine all ingredients before giving a
vigorous shake.
2. Place in the refrigerator overnight and enjoy the next morning!
Breakfast Thirteen - Protein Smoothie Bowl
Time: 5 minutes
Ingredients:

For the Smoothie:
● ½ avocado
● 1 tablespoon cocoa powder, unsweetened
● ½ cup coconut milk, unsweetened
● ½ cup ice
For the Toppings:
● ¼ cup almonds, sliced
● 1 tablespoon vegan chocolate chips
● ¼ cup blueberries
Directions:
1. Add all smoothie ingredients to a high-powered blender and blend
until smooth. Create a thick, icy consistency.
2. Pour into a wide bowl.
2. Sprinkle toppings on top of the smoothie and eat with a spoon.
Breakfast Fourteen - Peanut Butter Toast
Time: 5 minutes
Ingredients:
● 1 slice of vegan bread (see bread recipe, breakfast nine)
● 2 tablespoons natural peanut butter
● 1 banana, sliced
● 1 tablespoons chia seeds
Directions:
1. Prepare the toast or bread by heating or placing it in the toaster.
2. Spread the nut butter on the toast and top with sliced banana, and
chia seeds.
Breakfast Fifteen- Light Breakfast, Zero Prep

Time: 1 minute
Ingredients:
● 23 almonds (one serving)
● 1 banana
Directions:
1. Grab these two items on the go when mornings are too busy to
cook. Both items are extremely nutritious and will curb cravings
until lunch time.
Breakfast Sixteen - Protein Pancakes
Nutritional Information Per Serving: 92.5 Calories, 1 grams of Fat,
Time: 10 minutes
Ingredients:
● ½ cup plain white flour
● ¼ cup vegan protein powder
● 1 tablespoon baking powder
● 2 tablespoons maple syrup
● 1 cup water
● pinch of Himalayan salt
Directions:
1. Mix all dry ingredients in a bowl.
2. Add maple syrup and stir.
3. Slowly add in water until batter is thick and lumpy.
4. In a skillet, add a drop of oil over medium-low heat and pour a
small amount of batter into the pan.
5. Flip the pancake once bubbles appear and cook the other side for
about one minute.
6. Repeat steps four and five until no batter remains.
7. Serve immediately with additional fruit or veggie toppings if
desired.
Breakfast Seventeen - Egg Muffins

Nutritional Information Per Serving: 94 Calories, 4 grams of Fat, 6
grams of Carbs, 8.6 grams of Protein
Time: 45 minutes
Ingredients:
● 15 oz tofu, medium firm
● 2 teaspoons tahini
● 2 tablespoons chickpea flour
● 3 tablespoons nutritional yeast
● ¼ teaspoon turmeric
● ½ teaspoon onion powder
● 3 garlic cloves, finely chopped
● 1 cup broccoli, chopped
● 1 red bell pepper, chopped
● ½ cup corn
Directions:
1. Preheat oven to 350 Fahrenheit or 177 Celsius. Line muffin pan
with 6 liners.
2. Over medium heat, add a small amount of olive oil to dry garlic.
Add in broccoli, bell pepper, and corn.
3. After the vegetables have softened, add in the scallion and simmer
for one minute. Remove vegetables from heat.
4. In a food processor or blender add in tofu, chickpea flour,
nutritional yeast, tahini, turmeric, onion powder, salt, and pepper.
5. In a large bowl, combine vegetables and tofu mixture.
6. Distribute evenly into six muffin liners.
7. Bake for 25 to 35 minutes or until the tops are golden brown.
Remove and allow cooling.
Breakfast Eighteen - Granola Cereal
Time: 30 minutes
Ingredients:

● 1 cup rolled oats
● ⅓ cup pecans
● ½ teaspoon cinnamon
● 2 tablespoons natural almond butter
● ¼ cup maple syrup
Directions:
1. Preheat oven to 300 degrees Fahrenheit or 150 Celsius.
2. In a food processor place half of the oats and all of the pecans.
Blend until a coarse flour appears. The mixture does not have to
be smooth and can contain larger pecan pieces.
3. Combine the rest of the dry ingredients and add in the pecan oat
flour.
4. Mix in the almond butter and syrup. Stir well.
5. Place the granola onto a baking sheet and bake for 25-30 minutes
or until the mixture is crisp.
6. Remove and allow cooling before storing in an airtight container.
7. For breakfast, consume the cereal with a vegan milk and add in
fruit of your choice if desired.
Breakfast Nineteen - Strawberry Banana Smoothie
Time: 5 minutes
Ingredients:
● 10 strawberries, frozen
● 1 large banana, frozen
● 1 cup coconut milk, unsweetened
● ¾ cup hemp seeds
Directions:
1. Place all ingredients into a high-powered blender and blend until
smooth. Use more coconut milk or water as needed.
Breakfast Twenty - Lemon Doughnuts

Time: 35 minutes
Serving Size: 6 servings/doughnuts
Ingredients:
● 1½ cups all-purpose flour
● 1 teaspoon baking powder
● 2 tablespoons ground flax seed
● 6 tablespoons water
● ½ teaspoon powdered Stevia
● 4 teaspoons poppy seeds
● 1 tablespoon lemon juice
● 1 medium lemon, zested
● 6 tablespoons coconut milk
Directions:
1. Preheat oven to 375 Fahrenheit or 190 degrees Celsius. Grease a
non-stick doughnut pan.
2. Mix the ground flax seed and water in a small cup and place the
mixture in the refrigerator for 20 minutes.
3. Meanwhile, in a large bowl, mix all the ingredients together until
well blended. The ingredients should turn into a thick batter.
4. Add the flax and water mixture.
5. Spoon the batter into the doughnut pan and smooth the top.
6. Bake the doughnuts for 10 to 12 minutes.
7. Remove the pan and allow cooling before storing or consuming.
Breakfast Twenty-One- Cream Cheese Recipe
Time: 5 minutes (overnight recipe)
Ingredients:
● ⅜ cup cashews, raw
● 1 tablespoon olive oil

● 1 teaspoon garlic, minced
● ½ teaspoon apple cider vinegar
● 1 teaspoon oregano
● Himalayan salt and black pepper to taste
Directions:
1. Place cashews in hot water and soak for one hour if you have a
powerful blender, or soak them overnight.
2. Drain cashews and add to blender with the rest of the listed
ingredients.
3. Blend until mixture has the consistency of a creamy paste. Add a
dab of warm water if needed.
4. Serve with a vegan bagel, or over toast with your favorite
toppings.
Breakfast Twenty-Two- Breakfast Sweet Potatoes
Time: 55 minutes
Ingredients:
● 2 medium sweet potatoes
● 1 large banana, sliced
● ½ cup blueberries
● 4 tablespoons natural almond butter
● 2 tablespoons maple syrup
Directions:
1. Preheat oven to 400 Fahrenheit or 205 Celsius.
2. Place sweet potatoes directly on the rack and bake for 45 minutes
or until soft.
3. Cut the sweet potato in half and split the above toppings between
the two.
4. Serve immediately or warm up the sweet potatoes when ready to
consume.

Breakfast Twenty-Three- Chia Pudding
Time: 5 minutes, (overnight recipe)
Ingredients:
● ¼ cup cooked quinoa
● 3 tablespoons hemp hearts
● 2 tablespoon maple syrup
● ¾ cup coconut milk
Directions:
1. Add all ingredients to a glass mason jar and shake vigorously.
2. Place in refrigerator to soak for at least two hours, or overnight.
3. Remove when ready to consume and top with additional fruit or
toppings as desired.
Breakfast Twenty-Four- Cheesy Casserole
Time: 1 hour
Ingredients:
For the Casserole:
● 4 cups shredded potatoes (store bought or freshly grated)
● ¾ cup onions, diced
● ½ cup red bell pepper, chopped
● ¾ cup fresh spinach
● ¼ cup nutritional yeast
● Himalayan salt and pepper to preference
For the Sauce:
● 1 cup potatoes, peeled and diced

● ¼ cup carrots, diced
● ¼ cup onions, diced
● 1 cup almond milk
● ½ cup raw cashews
Directions:
For the Sauce:
1. In a medium-sized pot, boil 3 cups of water. Add potatoes,
carrots, and onions. Cook until tender or for 15 minutes.
2. Drain the vegetables when finished and place into blender along
with all other cheese sauce ingredients.
3. Blend until smooth.
For the Casserole:
4. Preheat oven to 350 Fahrenheit or 177 Celsius. Line a baking dish
with parchment paper.
5. In a large bowl mix onion, red bell peppers, shredded potatoes,
cheese sauce, and spices.
6. Add in spinach leaves and mix again.
7. Add mixture to the dish and bake for 30 minutes. Remove and
serve warm.
Breakfast Twenty-Five - French Toast
Time: 30 minutes
Ingredients:
● 1 large banana
● ¾ cup full-fat coconut milk
● 1 tablespoon maple syrup
● ½ teaspoon cinnamon
● 1 tablespoon coconut oil

● 4-6 slices bread of choice
Directions:
1. Add the banana, coconut milk, maple syrup, vanilla, and
cinnamon to a blender. Blend until smooth.
2. Pour mixture into a large bowl that will be suitable for dipping the
bread.
3. In a skillet, heat a small amount of coconut oil over medium heat.
Use oil only as needed to prevent burning.
4. Dip the bread into the mixture and coat both sides. Place into the
frying pan.
5. Cook the bread on each side for a few minutes or until golden
brown.
6. Serve with additional toppings of choice.
Lunch One - Caesar Salad
Time: 30 minutes
Ingredients:
● 2 cups sourdough bread, crumbled/cubed
● 2 tablespoons avocado oil
● 4 cups kale
● 2 cups arugula
● 2 avocados, pitted and diced
● ⅓ cup tahini
● 2 lemons, squeezed into juice
● 1 tablespoon apple cider vinegar
● 3 cloves garlic, diced
Directions:
1. Preheat oven to 350 Fahrenheit or 177 Celsius. Line a baking
sheet with parchment paper.

2. Combine the bread, avocado oil, garlic powder, salt and pepper in
a bowl. Mix well.
3. Pour the bread onto the baking sheet.
4. Bake for 10 minutes. Remove pan from oven and stir bread.
5. Return the bread to oven for additional 10 minutes.
6. While the bread is cooking mix the arugula, kale, and avocado in
a bowl. Place in the refrigerator until the salad is ready to be
consumed.
7. In a mason jar or blender, place tahini, lemon juice, apple cider
vinegar, olive oil, garlic, salt and pepper. Shake or blend until
dressing is smooth. Add water to reach desired consistency.
8. When the croutons are complete, add everything to the salad and
serve!
Lunch Two - Buffalo Chickpeas
Time: 10 minutes
Ingredients:
● 1 can chickpeas, drained and rinsed
● 2 tablespoons tahini
● ¼ cup hot sauce
● 1 teaspoon onion powder
● 1 teaspoon smoked paprika
● 1 stalk celery, diced
Directions:
1. Place all ingredients except the celery in a food processor or
blender and pulse to reach the desired consistency. You can also
place all ingredients in a bowl and mash them together with a
fork.
2. Stir in the chopped celery.
3. Serve on bread with fixings or over a salad. This can also be
enjoyed plain or with crackers.
Lunch Three - Veg Wrap

Time: 5 minutes
Ingredients:
● ½ cup cooked rice
● 1 whole wheat tortilla
● ½ avocado
● 2 tablespoons hummus (optional)
● ¼ cucumber, sliced
● ½ carrot stalk, sliced
● ½ cup black beans, drained and rinsed
Directions:
1. Prepare the rice and chop vegetables.
2. Place everything in tortilla along with your favorite vegan
dressing. The Cesar dressing prepared for Lunch One is an
excellent option.
Lunch Four- Egg Salad
Time: 10 minutes
Ingredients:
● 1 block tofu, medium firm
● 6 tablespoons vegan mayonnaise
● 2 teaspoons yellow mustard
● ¼ teaspoon turmeric
● 1 medium onion, chopped (optional)
● 4 stalks celery (chopped)
Directions:
1. Drain and lightly press tofu to remove as much water as possible.
2. Combine all ingredients except onion and celery.

3. Use a spatula to mash everything together.
4. Fold in celery and onion.
5. Serve with bread, crackers, or over salad.
Lunch Five- Lunch Tacos
Time: 5 minutes
Ingredients:
● ¼ cup black beans, drained and rinsed
● ½ avocado, pitted and diced
● ½ cup corn
● 2 tablespoons lime juice
● ⅓ cup cilantro, roughly chopped
● ¼ cup hummus
● 3 small corn tortillas
Directions:
1. Microwave or use a skillet to warm beans, corn, and tortillas.
2. Spread the hummus onto the tortillas evenly.
3. Add the remaining toppings and serve.
Lunch Six - Protein Bowl
Time: 5 minutes
Ingredients:
● 4 cups raw spinach
● ½ cup chickpeas
● 1 cup quinoa, cooked
● ½ avocado
● ½ cup carrots, finely shredded
● 1 small red onion, diced

● 2 tablespoons olive oil
● 2 tablespoons apple cider vinegar
Directions:
1. Assemble the bowl by mixing everything together or strategically
placing on the sides.
2. Drizzle the olive oil, apple cider vinegar, salt, and pepper over the
top. You can also use your favorite vegan dressing if preferred and
omit the oil.
Lunch Seven - Pesto Panini
Time: 15 minutes
Ingredients:
For the Sandwich:
● ½ cup mushrooms, sliced
● 1 small onion, sliced
● ¼ cup red bell peppers, finely chopped
● 1 teaspoon of olive oil
● 2 pieces of sourdough bread
For the Sauce:
● ¼ cup fresh basil leaves
● ⅔ cup macadamia nuts, raw
● 1 teaspoon garlic powder
● 2 teaspoons nutritional yeast
● ½ tablespoon olive oil
Directions:
1. To prepare the sauce, place all ingredients into a food processor.
Blend until smooth.
2. For the sandwich, place mushrooms, onion, red bell pepper, and
small amount of oil into a skillet. Sauté until soft. This can be

done the evening before and warmed up at work if necessary.
3. Toast or heat the bread.
4. Add vegetables and sauce to bread and serve as a sandwich.

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Lunch Eight - Pasta Salad
Time: 20 minutes
Ingredients:
For the Salad:
● 5 oz dry pasta
● ½ red bell pepper, chopped
● 1 medium onion, chopped
● 2 small tomatoes, diced
● ¼ cucumber, diced
● ½ cup dill pickles, chopped
Dressing:
● 1½ cups white beans, drained and rinsed
● ¼ cup oat milk
● 2 tablespoons hulled hemp seeds
● 2 teaspoons of garlic powder
● ½ tablespoons lemon juice
● ½ tablespoon apple cider vinegar
Directions:
1. Cook pasta via the instructions on the packaging. Drain when
finished.
2. In a blender or food processor add all dressing ingredients and
blend until smooth.
3. Add the dressing, noodles, and chopped vegetables into a large
bowl and mix well. Refrigerate until cold and serve.
Lunch Nine - Stuffed Sweet Potatoes
Time: 45 minutes

Ingredients:
● 1 large sweet potato
● ½ tablespoon avocado oil
● ¼ cup green bell pepper, chopped
● ¼ cup corn
● ¼ cup quinoa
● ½ cup black beans, drained and rinsed
● ½ tablespoon chili powder
● ¼ teaspoon smoked paprika
● ½ avocado, mashed
● hot sauce (optional)
Directions:
1. Preheat oven to 400 Fahrenheit or 205 Celsius.
2. Place sweet potatoes on baking sheet and bake for 40 minutes.
Prick the outside of the sweet potato first.
3. Place avocado oil in a non-stick frying pan and add the rest of the
ingredients except the avocado.
4. Sauté vegetables for a few minutes.
5. When sweet potatoes are complete, remove from oven and top
with vegetables and avocado. Serve immediately or warm when
ready to consume.
Lunch Ten - Stir Fry
Time: 25 minutes
Ingredients:
● 1 small onion, chopped
● 2 teaspoons of garlic powder
● 4 cups broccoli florets
● 1 tablespoon ginger, grated
● 1 cup roasted cashews

● 2-3 tablespoons soy sauce
● 1 tablespoon coconut oil
● 1½ cup quinoa (cooked)
Directions:
1. Follow the instructions on package to cook quinoa. Set quinoa
aside when finished.
2. In a skillet sauté the onion and broccoli until soft using a little oil
to prevent burning.
3. Add in garlic, ginger, cashews, and soy sauce. Stir.
4. Pour over quinoa and enjoy.
Lunch Eleven - Chicken Salad
Time: 15 minutes
Ingredients:
● ½ cup almonds, halved/chopped
● 15 oz chickpeas, drained and rinsed
● 2 celery stalks, roughly chopped
● ½ cup red grapes, halved
● ¼ cup dried cranberries
● ½ cup vegan mayo (or oil)
● 1 tablespoon apple cider vinegar
● salt and pepper to preference
Directions:
1. In a food processor or blender add in almonds, chickpeas, celery,
and spices. Pulse until the desired consistency is reached.
2. Add the mixture to a bowl and fold in grapes, cranberries, vegan
mayo, and apple cider vinegar.
3. Serve cold over bread or over a salad.
Lunch Twelve - Mushroom Soup
Time: 35 minutes

Ingredients:
● 1 medium onion, chopped
● 2 tablespoons garlic, minced
● 1 tablespoon oregano
● 1 tablespoon dried basil
● 24 oz mushrooms, sliced
● 3 tablespoons soy sauce
● 1 can full-fat coconut milk
● sea salt and pepper to preference
Directions:
1. Add olive oil to a large soup pot and warm over medium heat.
2. Add in onions and all spices. Sauté for four minutes.
3. Add mushrooms and all spices listed.
4. Let everything simmer with the lid on for 10 minutes and stir
every so often.
5. Remove the lid and simmer for 10 minutes.
6. Add coconut milk and simmer for an additional 10 minutes.
7. Remove from heat and serve warm.
Lunch Thirteen - Nachos
Time: 5 minutes
Ingredients:
● 30 blue corn tortilla chips (2 servings)
● ½ cup vegetarian refried beans
● ½ avocado, pitted/mashed
● ½ lime, juiced
● 1 teaspoon onion powder
● ¼ cup cilantro
● 1 cup salsa

Directions:
1. In a bowl add lime juice, onion powder, and cilantro to the
mashed avocado. This serves as guacamole.
2. Assemble chips on a plate.
3. Warm refried beans and pour over chips.
4. Top the chips with guacamole and salsa.
Lunch Fourteen - Lunchbox
Time: 5 minutes
Ingredients:
● 26 multiseed crackers (2 servings)
● ¼ cup hummus
● ½ cup cucumber, sliced
● ¾ cup green grapes
● 1 banana, sliced
● 1 tablespoon almond butter
Directions:
1. Place all ingredients into separate reusable containers or into a
divided container.
Note: This recipe serves as more of a snack box and is great for busy
days. This can be eaten throughout the day to keep you full!
Lunch Fifteen - Sushi Spring Rolls
Time: 30 minutes
Ingredients:
For the Rolls:
● ¼ cup sushi rice
● 1 tablespoon rice vinegar
● 4 rice papers

● ½ carrot stalk
● ½ cucumber
● ¼ mango
● ½ avocado
● ½ sheet nori algae
● 1 teaspoon black sesame seeds
For the Sauce:
● ½ avocado
● 1 tablespoon almond milk
● 1 teaspoon garlic
● ½ lemon, juiced
● Himalayan salt and black pepper to taste
Directions:
1. Prepare rice using the instructions on the packaging. After
completion add in rice vinegar and set aside to cool.
2. Cut all vegetables and mango into long thin strips.
3. Use scissors to cut the nori algae into 4-inch-long strips.
4. Take one rice paper sheet and dip into water for 15 seconds. Place
onto a clean towel.
5. Add all fillings onto one half to make for easier rolling. Start with
the rice, and then assemble in random order. Finish with the strips
of nori algae.
6. Take the rice paper (the side with no filling) and stretch it over to
the filling side. You’re essential folding the rice paper in half.
Fold in the sides and roll until every angle of the rice paper is
sealed.
7. Cut the rolls in half to resemble sushi or eat them how they are.
8. Finish by preparing the sauce. Add all the sauce ingredients into a
blender and pulse until a smooth consistency appears.
Lunch Sixteen - Barbeque Chickpea Salad with Ranch
Time: 20 minutes
Ingredients:

Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose weight and gain muscles fast by howie dyson

Vegan bodybuilding cookbook 100 high protein recipes to eat healthy, lose weight and gain muscles fast by howie dyson

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