Most people that lift regularly can be quick to assume that vegans or vegetarians are at a disadvantage when it comes to food enhancing their muscle gain goals. In fact I was the person labeling ‘those types’ for 10 years when I was consuming on average 1kg of meat a day and pushing my 1RM’s to the limit assuming that if you didn’t eat meat you lacked energy, you were skinny, weak, unhealthy and pale. But I am living proof that this is definitely not the case. I quite often get asked;
“How do you get enough protein being plant-based?
“How do you cook without meat? It seems too hard”
“If I want to go meat free in a meal, where do I start?”
So I thought I’d share my TOP 3 Plant-based meals that help me train hard, increase muscle, stay lean and boost vitality.
1. Beetroot Burger Patties
You will never again miss a traditional Aussie beef burger when you discover these amazing high protein patties as a perfect replacement!
Ingredients:
- ¾ cup (~150g) cooked quinoa
- 400g can black beans (rinsed & drained)
- 1 small red onion (chopped)
- 1 cup chopped mushrooms
- ½ cup walnuts (ground into loose meal)
- 1 cup finely grated raw beetroot
- 1 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp cayenne pepper (or chilli)
- Rock salt & pepper to taste
- Olive oil spray
Method:
- In a large fry pan, over a medium heat add some olive oil spray and sauté the onion with salt and pepper.
- Once onions are soft, increase heat to high and add mushrooms, cook until most of water from the mushrooms is evaporated and browned.
- Remove from heat, add beans and roughly mash.
- In a large mixing bowl, add bean mushroom onion mix with the quinoa, grated beetroot and spices – check seasoning and add more spices if you like.
- Add walnut meal and form into ~6 patties (depending on how big your appetite or burger bun is!).
- Place on a lined baking tray and put in fridge to set for ~15min.
- Preheat oven to 190 degrees.
- Spray patties with olive oil, bake in oven for ~30min until crispy.
NUTRIENTS PER SERVE: 1 BURGER PATTIE
- CALS: 149cal
- PRO: 6g
- CARB: 14g
- FAT: 7g
2. Banana Nib Smoothie.
Liquid based meals are a perfect way to increase nutrients as you can jam-pack so much more into them! Everyday, I consume at least one high protein smoothie. Here’s my most simple yet favorite smoothie.
SERVES: 1
Ingredients:
- 1/3 cup (30g) rolled oats
- 1 medium banana (chopped & frozen)
- 30g Amazonia protein powder (chocolate & cocoa is my favourite)
- 1 Tbsp (12g) cacao nibs
- 1 Tbsp (12g) LSA mix
- 1 glass (200ml) unsweetened almond milk
- ½ cup ice
Method:
- Place all ingredients in a blender until process smooth.
NUTRIENTS PER SERVE:
- CALS: 513cal
- PRO: 32.2g
- CARB: 54.5g
- FAT: 17.2g
3. Beetroot Lentil Salad
Conventionally salads are boring, lack substance and only considered as “garnish” to a meal. This however, is by far my most favourite high protein, tastiest meal loaded with nutrients – it just happens to be in the form of a “salad”!
SERVES: 2
Salad Ingredients:
- 100g dried puy (french) lentils
- ¼ SunRice steamed rice & quinoa packet
- 6 baby beetroots, top tailed, peeled & cut in half
- 200g baby spinach
- 1 small red onion, diced finely
- ¼ cup (30g) walnuts, roughly chopped
- 2 Tbsp (20g) dried cranberries
- Salad Dressing Ingredients:
- 2 tsp pomegranate molasses (found in health food stores or you can use balsamic vinegar instead)
- 2 tsp extra virgin olive oil
Method:
- Bring a medium saucepan of water to the boil, add lentils and beetroot cook for 15-20min until tender but still firm.
- Drain and set aside to cool down for ~10min then mix with the onion and steamed rice in a large bowl.
- Top with the rest of the salad ingredients and gently fold all ingredients together.
- Stir the salad dressing molasses and oil together in a small bowl. Add salt and pepper to taste if desired.
- Pack half the salad in a container for the next day, serve the remaining salad with half the dressing.
NUTRIENTS PER SERVE:
- CALS: 525cal
- PRO: 26.5g
- CARB: 48.8g
- FAT: 20.2g
The purpose of this blog is to dispel a lot of the misconception around plant-based eating being insufficient in terms of nutritional value and tasteless. I guarantee you these meals are simple, pack a massive nutrient density punch and are equally as satisfying (if not superior!) to any meat-based dish – with or without joining the meat free movement!
Jason Clark.
Co – Founder Perform360
IG – @fulled_by_Plants
Snapchat – Committed_Jay