Time to Read: 9 minutes
The right sort of food is just one of the things you need to keep in mind to get the great vegan gains at the gym you desire.
A protein-rich diet will ensure that your body will properly bulk up after you exercise. If you don’t want to lose out on all of the hard work you’re putting in, make sure to take a look at these delicious vegan recipes that are a perfect match.
Green Protein Smoothie
Every day should start with a super healthy smoothie like this one. Not only is it high in protein to help with getting vegan gains at the gym, it’s also high in many vitamins, electrolytes, and fiber to really get your day started right.
- 1 cup coconut milk (almond milk works too)
- 2 cups of baby spinach (or kale)
- 1 banana
- 2 tablespoons of almond butter (other other nut-based butter)
- 1/4 cup of oats
- 1 tsp of chia seeds
- 1 cup of ice cubes
- (Optional) 1 tsp of hemp seeds
- Add everything but the ice cubes into a blender and blitz on high until all of the pieces are combined. Add tiny increments of water if needed to help the blending. Make sure there are no big chunks left.
- Add in the ice and blend for another 30 seconds or so, until the smoothie is creamy.
Chickpeas are pretty amazing. They taste great and they’re high in fiber and protein to get you maximum vegan gains at the gym. These little chickpea frittatas are great as a breakfast or to take along as a snack. They last for several days so bake them in advance to save some time.
- 3 cups of various chopped vegetables of your choice
- 1/2 cup scallions sliced thinly
- 2 cups of chickpea flour
- 2 1/2 cups of water
- 2 tablespoons of olive oil (with a little extra for brushing on the muffin tin)
- 1/4 cup of nutritional yeast
- 1 teaspoon of salt
- 1/2 teaspoon of black pepper
- Preheat your oven to 400?F. Brush some oil along the inside cups of your muffin tin.
- Measure out the chickpea flour, salt, pepper, baking powder and the nutritional yeast and put them all into a large bowl. Stir the dry ingredients around before adding the 2 1/2 cups of water, whisking to get them mixed well together.
- Chop up your desired vegetables and then cook them in olive oil over medium-high heat in a non-stick skillet. You’ll want them to be soft and pliable, which takes about 7 minutes.
- At the end, add your scallions and cook them with the vegetables for another 2 minutes. Add salt and pepper to your liking.
- Add the cooked vegetables to your chickpea flour mixture and stir well.
- Fill the muffin cups with a heaping 1/4 cup measure of the batter until all the cups are filled.
- Put them in the oven for about 30 to 35 minutes. They’ll be a nice golden brown on top, and when you put a toothpick through the center, it will come out clean.
- Eat them warm, or let them cool for later. Store them in the fridge until you’re ready to enjoy!
Protein Power Bowl
It’s incredibly important to have a good breakfast with any meal plan. Especially if you’re wanting to get vegan gains at the gym. With this little recipe, you’ll be certain to stay full for a long time, full of fiber and protein to help you with any workout regimen. The cool thing with this is you can mix and match to suit your own personal tastes. Here’s our favorite version for extra protein.
- 14 ounces of extra firm tofu
- 3 teaspoons of olive oil
- 1 teaspoon of oregano
- 2 teaspoons of cumin
- 1 teaspoon of minced garlic
- 1/2 teaspoon turmeric
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 15 ounces of black beans
- 1/2 teaspoon of chili powder
- 1 avocado, sliced
- 3/4 cup of cherry halved tomatoes
- 3 or 4 tablespoons of your favorite salsa
- Handful of sliced scallions
- A lime wedge
- A pinch of smoked paprika
- Set your tofu on a cutting board, draining the liquid. Mash the tofu with a potato masher or a fork.
- Heat a skillet over medium heat and add in 2 teaspoons of olive oil. Add your garlic, 1 teaspoon cumin, salt, pepper, turmeric, and oregano. Let them meld together for about 1 minute before adding in your tofu.
- Let all of the spices and tofu cook together for about 5 minutes. Set the tofu aside on a plate to cool.
- Put your skillet back on the burner and add in another teaspoon of oil. Then put in your black beans, cumin, and chili powder. Cook them together on medium heat until hot.
- Now it’s time to put together your bowl however you’d like. Take the desired amount of tofu and black beans, and then add your cherry tomatoes and avocado, as well as some generous spoons of salsa. Top off with a squeeze of lime, some scallions, and a hint of smoke paprika.
Tofu is a great addition to anyone wanting to get their vegan gains at the gym with a high-protein meal. With this recipe, you’ll give that piece of tofu a new brightness and intricacy that will hit all the right notes.
- 1 block of firm or extra-firm tofu
- 1/4 cup of maple syrup
- 1 teaspoon of curry powder
- 1 teaspoon of Dijon mustard
- 1/2 cup of shelled pistachios
- Salt and pepper to taste
- Preheat your oven to 400?F and cover a baking sheet with foil. Coat with a little bit of oil.
- Put the tofu on the foil and sprinkle with a generous amount of salt and pepper.
- In a separate bowl, mix the curry powder and Dijon together with the maple syrup.
- Coarsely chop up pistachios.
- Spread half of the maple mixture over the tofu, sprinkle your pistachios on top, then pour the rest of the maple mixture over the top of that.
- Bake for about 15 minutes. Goes great with a good salad or quinoa for even more of a protein punch.
Tacos are a quick and easy meal that you can make in a variety of different ways. This version gives you a lot of protein for those looking for vegan gains at the gym, while still allowing lots of wiggle room to be creative with your flavor choices.
- 1/2 sliced onion
- 1 teaspoon of vegetable oil
- 2 teaspoons of jalapeno chili, seeded and chopped
- 12 ounces of your favorite vegan meat choice
- 15 ounces of black beans
- 12 warmed corn tortillas
- Extra diced onion
- Fresh cilantro, chopped
- Heat your skillet over medium heat, then add in the oil. Fry up the sliced onion and jalapeno until tender–takes about 10 minutes. Add your vegan meat choice and cook it with the veggies for about 5 extra minutes.
- In a small saucepan, cook your beans on medium-low heat until they’re nice and warmed through.
- Then all that’s left is to enjoy your tacos. Take a warm tortilla and place the desired amount of each element, mixing and matching with any of your favorite side condiments such as salsa or avocado.
Edamame and Chickpea Salad
With the addition of both edamame and chickpeas, this salad is the perfect protein-rich recovery you need for vegan gains at the gym. It stays beautifully in the fridge for days, so you can prepare it ahead of time.
- 2 cans of chickpeas, drained and rinsed
- 3/4 cup of edamame
- 1/4 cup of red pepper, chopped
- 1/4 cup of green pepper, chopped
- 1/4 cup of carrots, diced
- 3 tablespoons of dried cranberries
- 1 clove of garlic, minced
- 2 tablespoons of grapeseed oil
- 2 tablespoons of olive oil
- 1 teaspoon sugar
- 1/4 teaspoon of dried oregano
- 1 teaspoon white distilled vinegar
- 1/4 teaspoon of dried basil
- 1/4 teaspoon of dried rosemary
- salt and pepper to taste
- Combine all of your vegetables together in a large mixing bowl.
- In a smaller bowl, combine all of the dressing ingredients and mix well with a whisk until blended.
- Pour the dressing into the vegetable bowl and mix until coated, adding in salt and pepper.
- To let the flavors meld together, set the bowl in the fridge for 30 minutes or more. Serve and enjoy.
Peanut Butter Chocolate Banana Shake
If you’re in the mood for a nice simple recipe that gives you a sweet but protein-rich kick, then this is a recipe for you. This is the type of recipe that makes getting vegan gains at the gym super easy. And delicious.
- 1 peeled and frozen banana, roughly sliced
- 2 tablespoons of salted peanut butter
- 1 to 2 dates without the pits
- 1 to 1 1/2 cups of soy milk (almond milk works well too)
- 1 tablespoon of cocoa powder
- (Optional) 1/2 cup of ice for a thicker shake
- Put all of your ingredients (except the soy milk) into a blender and blitz in small bursts.
- Add in the soy milk in small increments so that the mixture blends well together. If you want a thinner shake, add more soy milk.
- Adjust the flavors to your liking. Add some more dates or banana for extra sweetness, or maybe more peanut butter for even higher protein intake.
Getting Vegan Gains at the Gym is Easy With These Recipes
These recipes will be a great tool in your gym-going toolbox. With most of them lasting for days in the fridge, you can spend one day cooking them all up to enjoy simple meals the rest of the week.
They’ll be the perfect companion to help you get those vegan gains at the gym that you have been looking for.
If you’re looking for more great vegan recipes and tips, check out our blog!