EXCERPT FROM PLANT-BASED RECIPES COOKBOOK
This is an absolutely FREE cookbook with 32 High Protein Plant-based recipes that are healthy, delicious, quick and affordable. (Find the link below to download this free Sampler Plant-Based Recipes Cookbook, below.)
The recipes or other information provided in this report are for informational purposes only and are not intended to provide dietary advice. A medical practitioner should be consulted be-fore making any changes in your diet. Additionally, recipe cooking times may require adjustments depending on age and quality of appliances. Readers are strongly urged to take all precautions to ensure ingredients are fully cooked in order to avoid the dangers of food-born viruses. The recipes and suggestions provided in this book are solely the opinion of the author. The author and publisher do not take responsibility for any consequences that may result due to the instructions provided in this book.
Copyright @2019 by Plant-based cookbook
All rights reserved. This book or parts thereof may not be reproduced in any form, stored in any retrieval system, or transmitted in any form by any means—electronic, mechanical, photo-copy, recording, or otherwise—without prior written permission of the publisher, except for the use of brief quotations in a book review.
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About the Author
Writing this book has been a very exciting experience to take on, and it is the result of spending years experimenting with healthy food choices over the years.
I’ve been a vegan for over 2 years now and it took me awhile to get used to eating a whole, food plant based diet and the tasty recipes that you will find in this book. But now brands like Tofurkey, Gardein, Beyond Meat, Tofutti, and so many more came out with meat substitutes that can make cooking a lot more fun, tasty, and quick!
In this book you will find the total estimated macro nutrient for each recipe. What is macro nutrients? Macronutrients are nutrients required in large amounts for example, protein, carbohydrates, and fats.
Macronutrients is essential in our diet because each macro plays vital parts in the human diet especially for muscle building and weight loss.
Switching to a whole food, Plant-based Vegan Diet was the best choice I made and I hope recipes found in his book will help you perform better, recover faster, feel great!
This Sampler Cookbook is just a “small part” of the actual Plant-Based Cookbook Bundle, so that you know THE FACTS and THE TRUTH of what you will get if you decide to make a purchase.
After reading this guide, if you feel that the information within The Plant-Based Cookbook Bundle is suitable for you and helpful to achieve your goals.
Click here to get the complete package.
The meat and dairy industries have marketed their products to convince most of the country that there’s no way to get the protein, calcium, and nutrition you need without the animal products they sell. Don’t fall for their marketing tactics.
A Plant-based diet is rapidly becoming the fastest growing trends in fitness. So when people say you need to eat to have meat, dairy and other animal products to build muscle, gain strength or compete in a bodybuilding contest, they are so wrong!
It’s only when we make up our own minds to do our own research about the real truth, only then can we be free from the norm and that’s what I did as well as thousands of other vegan athletes around the world and so can you.
When I first turned vegan I was concerned about reaching my protein intake goals. After a ton of research I realized these two things are now way contradictory. With the right knowledge, a vegan diet can provide all your nutritional requirements.
Plant products, such as soy beans and quinoa, are complete proteins, which means that they contain all nine essential amino acids that humans need. This book contains a collection 80 mouth-watering high protein plant-based recipes that you can eat every day. And it doesn’t matter if you are a novice in the kitchen or a pro, these recipes can be prepared and cooked in just minutes.
I’m sure it will open your eyes to the world of plant-based nutrition and get those gains the cruelty-free way!
No more concerns about protein deficiencies, these recipes will provide you with exactly the right amount of protein you need to reach your fitness goals.
I am sure it will open your eyes to the world of plant-based nutrition and make you realize that you can easily build the body you always wanted. After trying out the recipes in this book, it will change your perception on protein intake, as all the specific requirements are laid out for you so that you can effectively achieve the body you always dreamt about.
MAKING THE SWITCH TO A PLANT-BASED DIET
Really, It’s not as hard as you think it’s going to be. Just like anything new, it takes time to adapt and to become become a habit. and eventually a lifestyle.
One of my biggest concerns when I made the transition was where the hell was I going to get my protein from? Discovering this did not happen over night. Just like any change to a diet, it takes time to find out what works and what doesn’t. Thankfully the simple plant-based foods and recipes found in this book will make the entire process so much easier for you.
But let’s face it, making the switch to a ‘non-vegetarian’ diet, can be overwhelming. A lot of people make the assumption that vegan diets are restrictive.
That’s not the case. Nowadays there are plenty of alternatives to pretty much everything you’d enjoy as an omnivore (there’s even plant based bacon!), so there is no excuse to continue harming innocent animals just to put food on our plates.
Some will say, “we are only human”, “we crave”, and we give in. I get that, I’ve been there, too. So I’ve written below some tips on how to get past this.
Don’t Expect Perfection
Like I said earlier, it’s a change in lifestyle. It doesn’t happen overnight and takes time to get used to it.
Also keep in mind that apart from your mind-set, your body will have to adapt to it, too. When you do switch to a plant-based vegan diet, there will be times when you yield to a craving. And that’s alright. Focus on the times that you didn’t. A few steps forward for every time you take a step back, and in time you’ll find yourself on the way to a 100% whole, food plant-based diet, and the fitness goals you’re chasing.
HEALTH BENEFITS OF ELIMINATING ANIMAL PRODUCTS FROM YOUR DIET
If you’re like me and you’ve watched quite a few food and animal agriculture documentaries, then you will will know about some of the health benefits of switching to a meat-free diet, but for some reason your don’t feel ready.
Well, here are some facts that will give you the extra push to make the transition.
Increased Lose Weight
By slightly reducing your intake of animal-based products, especially modest reduction of red processed meat, can lower the risk of obesity. Yes, there are vegan foods sources that are high in fat too. However, there are many different reasons why thousands of people are making the switch to a whole food, plant based diet in an attempt to get rid of unwanted body fat. A rich fiber diet is a lot more filing because your less likely to eat more calories than your body needs. Also, fibours foods are low in saturated fat. A recent study from the University of Copenhagen shows people who ate patties made from fava beans, consumed fewer calories that those who ate patties made from pork.
Increased Energy Levels
Those who follows a plant-based diet is likely to have higher energy levels than one who doesn’t. Feeling lethargic? This probably has a fair amount to do with your diet. Eliminating meat means finding replacements that offer more nutrients. By eating grains, beans, lentils, nuts and a wide variety of fruits and leafy greens are all proven to increase enegy levels .
If you’re starting to feel your morality, then now is the time to make that change so that you can then it’s time to make a change that will help you live longer (and healthier). There are plenty of studies that prove that people eat a whole, food plant based diet live 4-7 years longer than others. Particularly those who limit their intake of tabacco and alcohol.
Fuller, Harder Muscles
Let’s talk about glycogen. For those of you who don’t already know, glycogen is a form of glucose that the body warehouses for future use. It is stored mainly in the liver and the muscles. When energy is needed, glycogen is quickly mobilized to deliver the fuel that the body needs. A well balanced plant based diet has multiple sources of complex and simple carbohydrates, from which the body prepares glucose. The extra glycogen in the sarcoplasm of the muscle fibers gives the muscles a fuller, rounder look.
A vegan diet allows for improved function of insulin and glucagon production, which control your sugar metabolism, a suspected cause of acne. (Insulin imbalance affects your skin’s sebaceous glands, which can lead to clogged pores, causing acne). The antioxidants present in all the fruits and vegetables you’ll be eating will help prevent the formation of acne as well. People who switched to a plant based diet also reported less bloating and a brighter complexion.
When you eat meat and highly processed foods it causes a spike in inflammation in your body. As a response to animal fat, our arteries are paralized and their ability to open is cut in half, and our lungs also become inflamed. Long term effective of continuing to eat highly processed meat can cause heart disease, diabetes and other life threatening illnesses. A plant-based diet is packed with phytochemicals (plant-based compounds) that include antioxidants, flavonoids and carotenoids, that helsp reduce inflammation and protect the tissues from oxidation, which can damage them.
Have you ever been told to avoid eating meat late at night? High-protein foods require extra time and energy from the body to properly digest and break down. A plant-based diet however, is not as rich in calories (and that’s not a bad thing) and is rich in fiber and healthy fats. A fiber-rich diet helps reduce the symptoms of constipation and diarrhea. A plant-based diet will also cut out most processed foods. And you’re much less likely to affect your digestion with meals that have been prepped at home.
PLANT BASED PROTEIN
As you probably know, protein is the building blocks for muscle, and no you don’t need meat to get the required protein for packing on muscle mass. It is very easy to get plenty of protein from grains and vegetables. There are two types of protein, complete and incomplete proteins.
Vegans can get the complete amino acid profile which are in complete proteins. They are the building blocks of essential amino acids we need to build muscle and recover. There are a lot of the substitution meats and vegan protein powders that are complete protein.
There are also grains and vegetables that are complete proteins too for example quinoa, amaranth, soybeans, buckwheat, hemp seed, and much more. Even a mixture of pea protein and brown rice protein together creates a complete essential amino acid profile which makes it a complete protein. Below are just a few samples of my favorite products that I contain good amount of protein.
Check out this list of the top recommended vegan protein products.
- Extra firm tofu – 50g protein / 5g carbs / 25g fat
- Tempeh – 40g protein / 24g carbs / 24g fat
- 1 cup Lentils or cooked split peas – 20g protein / 40g carbs / 0g fat
- Raw fusion protein powder – 21g protein / 5g carbs / 0.7g fat
You will find many vegetables and grains that are also high in protein too. But, they will be announced when we talk about carbohydrate recommends.
Plant Based Carbohydrates
We have different types of carbohydrates simple carbs and complex carbs. Simple carbs are high starchy foods for example bananas, white potatoes, white bread, sugar, or sweets.
Are these foods bad it depends on the purpose. If an athlete or a fitness enthusiast wanted some energy to workout. This would be a good time to consume this type of carbohydrate. They are the quickest source of energy that is broken down in the body. The body will use the sugar as fuel for the performance that the individual is trying to do.
Complex carbs are slow burning carbs. They too are made up of sugar but, the sugar molecules are in a long complex chain. Complex carbs also provide more nutrients vs simple carbs. Also if you’re an athlete or fitness enthusiast this is a great source of energy that will store into the liver when not being used before it turns into fat. When losing weight this is a great source of food you want to use! There are so many benefits that can be used consuming complex carbs.
Here is a list of my top recommendations of carbohydrates:
- 1 Slice of Eureka! Grainiac Organic Bread – 4g protein / 13g carbs / 1.5g fat
- 2 oz Organic Brown Rice Pasta – 4g protein / 43g carbs / 1.5g fat
- 1 Cup of oats – 10g protein / 54g carbs / 2.5g fat
- 1 Cup of organic brown rice – 5g protein / 43g carbs / 1.5g fat
Organic Spinach, Kale, Bell Peppers, Onions, Broccoli, any vegetable is highly recommended!
Plant Based Fats
Fats are an important part of a healthy diet. It plays a vital role in our body for example it helps with better brain function, makes bones become stronger, And it helps build a stronger immune system. We can get all of our essential fatty acids through the right food selections. Here is a list of my top recommendations of fats:
- Flax Seed Oil 1 Tbsp – 16g fat
- Flax Seeds – 3g protein / 8g carbs / 3g fat
- Hemp Seeds – 3g protein / 0g carbs / 5g fat
- Chia Seeds – 3g protein / 5g carbs / 3g fat
- 1 Coconut Oil – 14g fat
- 1 Avacado – 24g fat
- 1 Tbsp of Olive Oil – 14g fat
- 1 Almonds – 0.7g fat
Note: Make sure get everything Organic or Non GMO’s as possible.
3 COMMON VEGAN PROTEIN MYTHS
A lot of people are under the false notion that veganism is something that has just come into existence. What is true, however, is the fact that a lot of modern day research and studies has led to a sudden increase in the number of people deciding to follow it. And with that, there has also been a rise in the number of myths around the lifestyle.
MYTH #1: – YOU CAN’T GET ENOUGH PROTEIN FROM A PLANT-BASED DIET
“You’re a vegan? Where do you get your protein from?”. Get ready to be asked that a lot! The single biggest myth there is about veganism; a lot of people are under the assumption that plant-based foods aren’t rich in protein. 20 to 40 percentage of the calories in beans, broccoli, and spinach come from protein, rivaling the percentages of calories from protein in most types of meat.
MYTH #2 – IF YOU EAT DAIRY, YOU WON’T GET ENOUGH CALCIUM
It might surprise you that, dairy is not the only source of calcium there is. Yes, you don’t need to eat or drink dairy products to get the recommended amount of calcium.
Good sources of calcium for vegans include: fortified soy milk and juice, soy-beans, soy nuts, broccoli, collards, kale, mustard greens, and calcium-set tofu and okra.
MYTH#3: ANIMAL PROTEINS IS THE ONLY PROTEIN YOU NEED TO BUILD MUSCLE
When protein is eaten it is broken down into amino acids. Proteins and amino ac-ids are used for almost every metabolic process in the body. And as long as you’re getting the right amount of protein and amino acids, it doesn’t really matter what your protein sources are.
From track and field athletes to bodybuilders, anyone can build incredible muscle strength and bulk with plant-based proteins.
PLANT-BASED BREAKFAST RECIPES
These recipes are from the Plant Based Recipe Cookbook with over 100 whole food, plant-based recipes for breakfast, lunch, dinner, desserts and more!. To get the entire cookbook plus bonus material including the 30 Day Jumpstart Guide + the Green Smoothie Recipes, and more extra bonuses, click here.
PLANT-BASED LUNCH RECIPES
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A SCIENTIFICALLY PROVEN, PLANT-BASED DIET THAT’S 100% GUARANTEED TO BUILD MUSCLE, MELT AWAY UNWANTED FAT AND
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