Nutrition
Marisa HeinzeAugust 17, 2022
Muscle building with plant protein: 5 delicious vegan fitness recipes
Build muscle with a vegan diet; delicious and healthy!
We live in a time where the vegan lifestyle has also taken hold in the fitness industry and it is not a secret any more that building muscle with vegetable protein is not a problem. In this article, we briefly explain what you actually need to build muscle and present you 5 delicious vegan recipes that you can quickly prepare after exercising.
How does muscle building work and what is necessary?
Healthy nutrition is just as important for building muscle as the training itself. You need the following nutrients for muscle growth:
- Carbohydrates
- Proteins
- Vitamins and fats
- Zinc and Magnesium
These nutrients all play together and are essential for good muscle building. It is also important that you cover your calorie requirements and consume enough protein. In our article "build muscle vegan" we give you all the important information you should know about a plant-based diet in connection with weight training.
High-protein, vegan fitness recipes for you
The veggie cuisine has plenty of delicious dishes ready for us that are not only healthy, but also help you build muscle. In our article we present you 5 delicious vegan fitness recipes that you can easily prepare post-workout.
1. Quick bean and chickpea salad
This vegan bean salad can be prepared in a very short time and is particularly rich in vegetable proteins and fibre. It is suitable as a protein-rich side dish, as a main course or to take away for in between meals.
Ingredients for one serving:
This vegan bean salad can be prepared in a very short time and is particularly rich in vegetable proteins and fibre. It is suitable as a protein-rich side dish, as a main course or to take away for in between meals.
Ingredients for one serving:
- 3 sticks of spring onions
- 200g kidney beans
- 200g chickpeas
- 3 sprigs of parsley
- 250g tomatoes
- 1 tsp rapeseed oil
- 1 pinch of salt
- 1 pinch of pepper
- 1 pinch of chili powder
Preparation:
1. Chop the spring onions into rings and the tomatoes into large pieces.
2. Heat oil in a pan, sauté the spring onions in it. Add the tomatoes and let them cook for about 5 minutes while stirring.
3. Place the canned or jarred chickpeas and kidney beans in a colander, rinse and drain well. Pour into the pan and season with salt, pepper and chilli.
4. After 5 minutes of simmering, finely chop and add the parsley. Leave some of the parsley for the topping.
This dish contains the following nutrients:
1. Chop the spring onions into rings and the tomatoes into large pieces.
2. Heat oil in a pan, sauté the spring onions in it. Add the tomatoes and let them cook for about 5 minutes while stirring.
3. Place the canned or jarred chickpeas and kidney beans in a colander, rinse and drain well. Pour into the pan and season with salt, pepper and chilli.
4. After 5 minutes of simmering, finely chop and add the parsley. Leave some of the parsley for the topping.
This dish contains the following nutrients:
- 15g protein
- 33g carbohydrates
- 309 calories
- 10g fat
2. Quinoa salad with tofu
When you need something quick, this salad is a welcome vegan fitness meal. In this case, the source of protein is tofu.
Ingredients for one portion:
When you need something quick, this salad is a welcome vegan fitness meal. In this case, the source of protein is tofu.
Ingredients for one portion:
- 2 medium spring onions
- 1/2 medium size peppers
- 50g tofu
- 1/2 medium size lemons
- 30g Quinoa
- 1 tsp parsley
- 1 tbsp olive oil
- 1 tbsp lettuce mix
- 1 pinch of pepper
Preparation:
1. Cook the quinoa for about 10 minutes. Meanwhile, dice the tofu.
2. Eighth the tofu, cut the peppers into pieces and the spring onions into rings.
3. Wash, dry and chop the parsley. Roast the kernels in a pan without fat.
4. Squeeze the lemon and mix with the olive oil and pepper.
5. Mix the ingredients in a bowl. Pour the sauce over it and the salad is ready.
This dish contains the following nutrients:
- 23g protein
- 26g carbohydrates
- 456 calories
- 29g fat
3. Edamame salad (optional with vegan feta)
Another delicious and quickly prepared salad is the edamame salad with feta. In this vegan fitness recipe, the edamame and feta are a high-protein combo.
Ingredients for two servings:
Another delicious and quickly prepared salad is the edamame salad with feta. In this vegan fitness recipe, the edamame and feta are a high-protein combo.
Ingredients for two servings:
- 1/2 lemon
- 5g ginger
- 200g peeled edamame (frozen)
- 1/2 cucumber
- 1/4 red pepper
- 75g feta
- 1/2 tbsp honey or agave syrup
- 1/4 bunch coriander (10g)
- 1 tbsp sesame oil
- 1/2 tsp black sesame
- salt
Preparation:
1. Wash the lemon in hot water, wipe dry and grate the zest. Squeeze out the juice. Peel the ginger and chop it up. Mix the lemon juice with ginger, honey, sesame oil, sesame, salt to taste and 2 tablespoons water.
2. Brew the edamame in boiling salted water for about 2-3 minutes. Then drain and rinse with cold water.
3. Wash the cucumber, cut in half and thinly slice. Wash the peppers and cut them diagonally into thin slices as well. Wash the cilantro, shake dry, pluck off the leaves and roughly chop them. Crumble the feta.
4. Mix the edamame, cucumber and pepperoni with the vinaigrette from step one. Carefully add the feta, half the lemon zest and the coriander. Sprinkle the salad with the leftover coriander and lemon zest as a topping.
This dish contains the following nutrients:
1. Wash the lemon in hot water, wipe dry and grate the zest. Squeeze out the juice. Peel the ginger and chop it up. Mix the lemon juice with ginger, honey, sesame oil, sesame, salt to taste and 2 tablespoons water.
2. Brew the edamame in boiling salted water for about 2-3 minutes. Then drain and rinse with cold water.
3. Wash the cucumber, cut in half and thinly slice. Wash the peppers and cut them diagonally into thin slices as well. Wash the cilantro, shake dry, pluck off the leaves and roughly chop them. Crumble the feta.
4. Mix the edamame, cucumber and pepperoni with the vinaigrette from step one. Carefully add the feta, half the lemon zest and the coriander. Sprinkle the salad with the leftover coriander and lemon zest as a topping.
This dish contains the following nutrients:
- 41g protein
- 12g carbohydrates
- 521 calories
- 38g fat
- 23.9g fiber
4. Vegan protein pancakes without protein powder
If you train in the morning before breakfast, you can quickly and easily prepare these pancakes as a post-workout snack. The tofu is a very tasteless source of protein and has even more protein than conventional pancakes.
If you train in the morning before breakfast, you can quickly and easily prepare these pancakes as a post-workout snack. The tofu is a very tasteless source of protein and has even more protein than conventional pancakes.
Ingredients for one serving:
- 150g silk tofu
- 170ml plant-based milk (soya or pea milk is best)
- 2-3 tablespoons maple syrup (depending on how sweet you like it and whether you use a sweet topping)
- 1 tbsp lemon juice
- 200g flour
- 1.5tsp baking powder
- 1 large pinch of salt
- 1 handful of blueberries (optional)
- 15g margarine
Preparation:
1. First blend the silk tofu and milk, then carefully mix in the remaining ingredients except for the berries and margarine.
2. Then heat some margarine in a pan and bake the pancakes evenly on both sides.
This dish contains the following nutrients:
1. First blend the silk tofu and milk, then carefully mix in the remaining ingredients except for the berries and margarine.
2. Then heat some margarine in a pan and bake the pancakes evenly on both sides.
This dish contains the following nutrients:
- 17.5g protein
- 17g carbohydrates
- 178 calories
- 9g fat
- 0.6g dietary fiber
5. Colourful veggie penne
This quick pasta pan will make any veggie lover's mouth water. Keeping it simple and yet delicious, the wholemeal pasta, tofu (optionally feta) and pine nuts ensure a good supply of plant-based protein.
Ingredients for one portion:
This quick pasta pan will make any veggie lover's mouth water. Keeping it simple and yet delicious, the wholemeal pasta, tofu (optionally feta) and pine nuts ensure a good supply of plant-based protein.
Ingredients for one portion:
- 100g cherry tomatoes
- 30g feta or tofu
- 1/2 medium sized onion
- 80g wholemeal pasta
- 1 handful of arugula
- 1 tsp pine nuts
- 1 tsp olive oil
- 1 pinch of pepper
- 1 pinch of salt
Preparation:
1. Finely dice the onions, halve the cherry tomatoes, wash the arugula and crumble the feta/tofu
2. Prepare the noodles according to package directions.
3. Roast the pine nuts in a small pan and set aside.
4. Heat oil in a pan and sauté the onions in it. Add the tomatoes and fry them briefly.
5. Drain the pasta, reserving a little pasta water, and add to the pan. Toss the pasta in it, add the pasta water and season with salt and pepper. Sprinkle the noodles with feta/tofu, garnish with arugula and sprinkle with pine nuts.
1. Finely dice the onions, halve the cherry tomatoes, wash the arugula and crumble the feta/tofu
2. Prepare the noodles according to package directions.
3. Roast the pine nuts in a small pan and set aside.
4. Heat oil in a pan and sauté the onions in it. Add the tomatoes and fry them briefly.
5. Drain the pasta, reserving a little pasta water, and add to the pan. Toss the pasta in it, add the pasta water and season with salt and pepper. Sprinkle the noodles with feta/tofu, garnish with arugula and sprinkle with pine nuts.
This dish contains the following nutrients:
- 18g protein
- 56g carbohydrates
- 489 calories
- 21g fat
Use the vegan variety to your advantage and cook delicious fitness recipes with vegetable protein sources
In conclusion, it can be said that healthy muscle building can be achieved with a vegan fitness diet as well as with a regular one. In addition to training, you need to pay attention to how many carbohydrates and protein you should be consuming on a daily basis. However, vitamins and fats are just as important for a balanced diet alongside exercise.
The fact that you pay attention to your body shape and want to gain muscle mass does not mean that you have to do that without particularly tasty dishes or that it takes longer to prepare them. We hope we've inspired you to think outside the box and balance your diet with some vegan fitness meals in the future.