It is simple to get protein these days. The overeating of animal products can give you enough fat and protein, but one group of people specifically needs many proteins – strength trainers. If you are a weight trainer, then here are some fantastic recipes for you. These recipes are suitable for vegetarians too.
- Maple-Cinnamon breakfast with Quinoa: If you hate oatmeal, then this recipe is for you. Replace oatmeal with Quinoa and add maple syrup and cinnamon. If you are strength training and doing intermittent fasting simultaneously, this diet will keep you full for an entire day.
Ingredients: chopped raw pecans, coconut oil, ground cinnamon, salt, pre cooked Quinoa (either chilled or warm from cooking), maple syrup, chopped dried cherries or dried cranberries, hemp seeds, chia seeds or flax seeds (optional), and milk or yogurt (optional).
● Gado-Gado: This one is an Indonesian recipe that can give fair competition to meat-based recipes. There are several versions of this recipe, as the name suggests – mix-mix. Some versions contain eggs; others are vegan. Peanut sauce is standard in all its versions, but you may exclude it if you are allergic to it. This dish will make you feel distant from greens and provide you with all the protein you need.
Ingredients: Lime, garlic, coconut milk, kecap manis(Indonesian soy sauce), red curry paste, and natural peanut butter.
● Coconut Lentil Dal: Legumes are an excellent way of protein intake for vegetarians. Dal is straightforward to prepare, and it has many versions, which makes it interesting. This recipe is perfect for vegan weight lifters. This recipe has coconut milk, legumes, and some spices.
Ingredients: Onion, garlic, ginger, dry lentils, low-fat coconut milk, vegetable broth(for extra taste), curry powder, turmeric, coriander, salt, and pepper.
● Tofu-Egg cups: If you like sweets and salty food, this dish will be your favorite. The tofu is a substitute for bacon here. It is super healthy and delicious.
Ingredients: Egg, leek, small onion, smoked tofu, cheddar cheese(grated), salt, and olive oil.
● Sweet Potato stuffed with chickpeas and mushrooms: This dish is very filling and perfect for vegetarians. The potato and chickpeas give you a lot of proteins and filling fiber.
Ingredients: Chickpeas(drained, rinsed, patted dry), button mushrooms, curry powder, ground cumin, olive oil, kosher salt, sweet potatoes, baby spinach, lime, yogurt, chopped cilantro, and big leaves for serving.
● White Bean Salad: This dish is compact with protein. This summer salad with white beans is the ideal fuel for weight lifters.
Ingredients: White beans(drained but not rinsed), chopped red onion, squeeze of lemon juice, vinegar (red or white), extra virgin olive oil, some dry herbs, and pepper to taste.
● Casserole: There are so many varieties of vegetarian food. This dish needs sausage that doesn’t mean you cannot eat the dish. Add vegetarian sausage substitute to get the traditional sausage flavor. Make the mix of the dish the night before having it.
Ingredients – sausage, egg substitute, soy milk, onion, soy, and cheese mixed and melted. Next day you can prepare it in 2 hours and put it in the oven for 1 hour. You can add a watermelon smoothie to your breakfast for 3 grams of protein.
● Pancakes: These are common in breakfast. Pancakes are super delicious and flavorful. It generally has 8 grams of protein, but if you want a little more protein, you can add almond milk with it for five more grams of protein. This dish has many fibers and vitamin C. Enjoy fresh fruits, maple sliced with syrup/honey, and sliced banana on top.
Ingredients – soy milk, tofu, pecans, butter, egg, shredded tart apple, flour, baking powder, cinnamon, and sugar. Blend them all and pour them into a hot griddle.
● Protein smoothie: This is a no-protein-powder smoothie that gives you 26 grams of protein. And the best part is, it takes only 5 minutes to prepare it.
Ingredients – White beans, soy yogurt, pineapple juice, strawberries, honey, ginger, and nutmeg. The beans add thickness, the fruits provide sweetness, add a banana for extra smoothness, and some silk tofu, which would add seven more grams of protein to your smoothie.
● Quinoa pecan salad: Both Quinoa and pecan are excellent sources of protein. These two are perfect for a flavorful salad.
Ingredients – Precooked Quinoa, pecans, mint, parsley, onions, olive oil, and lemon juice. It takes only 15 minutes to be served and has 6 grams of protein in it.
● Tempeh salad: Tempeh is used in a salad in replacement for chicken. Tempeh is a fermented soy product that comes in the form of a cake. It can be found in its simple form(just soy) or with grains like fermented rice. It is effortless to prepare; slice it like tofu. It has 7 grams of protein in it.
Ingredients – Tempeh, mayo, lemon juice, onion, celery, parsley, and curry powder. Blend all this and place a scoop on lettuce or in an avocado half or on a slice of toasted bread.
● Black bean burger: It is effortless to prepare. The total time needed to prepare this is 20 minutes. Each burger has 8 grams of protein, and the add-ons with it make it a protein-packed meal.
Ingredients – Mashed black beans, sautéed onions, seasonings, breadcrumbs, flour, and spices. Make the patty and pan fry for 3 minutes. Serve with fresh veggies, salsa, avocado, cheese, guacamole, hot sauce, and cassava chips. Eat with your favorite add-ons. You can also replace the breadcrumbs for Quinoa or brown rice and the flour for chickpea flour.
Click on this link for gym splits –
THESE TRAINING SPLITS BRING POWERFUL MUSCLE
