Protein from plants and Vegan bodybuilding. Can’t seem to find ways to up your protein intake? Want more varied sources of protein? Bodybuilding on the vegan? We have some options for you….
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Protein from plants + vegan bodybuilding and diet
Protein from plants and Vegan bodybuilding. Can’t seem to find ways to up your protein intake? Want more varied sources of protein? Bodybuilding on the vegan? We have some options for you. There is lots of protein in nature that can help you achieve your fitness goals. These protein rich foods are easy to get hold of and pretty darn cheap. The macros are just great on them.
Also touch on the area of vegan bodybuilding and just give some general advice around that area.
1) Black beans – dry you get: 341kcals, 22g PROTEIN, 62g CARBS (15g FIBRE), 1g FAT (the micro nutrients you get is also quite amazing http://nutritiondata.self.com/facts/legumes-and-legume-products/4283/)
100g dry black beans
50g corn kernels
3 medium vine-ripened
1 yellow bell pepper, diced
1 cucumber, peeled, seeded and diced
1 ripe avocado, diced
1 small onion, diced
1 large handful fresh basil
1 large handful fresh coriander (cilantro)
1 fresh lime juice
3 Tbsp olive oil
2 cloves garlic, minced
1 tsp salt
½ tsp garlic powder
¼ tsp black pepper
½ Tbsp dijon mustard, or a splash of balsamic vinaigrette, or ½ teaspoon cumin, optional
3 large cloves garlic, peeled
50g cooked black beans
300g chicken breast or 700g chicken wings
1/4 cup cornstarch
10ml canola, or peanut oil or 10g coconut oil
1/2 cup rice wine
1 chicken stock cube (with 400ml of water)
3 jalapeños, sliced, or a few dried red chili peppers
1/4 cup roughly chopped cilantro leaves
6 scallions, sliced (spring onions)
Mince garlic and fermented black beans together, until you have a mashed-up combination of the two.
Preheat the oil in a wok, Dutch oven, or deep fryer 350°F. Dredge the chicken in the cornstarch. Fry chicken until slightly brown, about 3 minutes. Remove the chicken with a slotted strainer. Strain and oil and reserve for another use.
Heat 1 tablespoon of used oil in a large wok or 12-inch skillet over high heat until smoking. Stir-fry the garlic and black bean mixture in the oil until fragrant, about 30 seconds. Add the pieces of chicken and continue to stir-fry until the pieces are all evenly coated, about 30 seconds longer.
Add rice wine and stock. Add chilies if using. Bring to a boil, reduce to a simmer, then cover and cook until chicken is cooked through, about 30 minutes. Remove chicken and set aside. Increase heat to high and cook without a lid until sauce is reduced to about 1/2 cup. Season sauce to taste with salt, pour sauce over chicken, garnish with scallions or cilantro, and serve immediately.
2) Red lentils – dry you get: 333kcals, 24.4g PROTEIN, 60g CARBS (15.6g FIBRE), 1g FAT (source of calcium and potassium)
1cup red lentils
10g coconut oil or 10ml groundnut oil
1 medium onion, minced
1 medium carrot, diced
2 cloves garlic, minced
300g boneless, skinless chicken, diced
1 tablespoon curry powder
1 stock cube
1 tablespoons fish sauce
Thoroughly rinse the red lentils in a fine-holed colander. Set aside.
Heat a saucepan over medium-high heat. Add the il and then stir in the onions, carrots, and garlic. Cook for 3 minutes or until the carrots begin to soften.
Stir in the chicken and curry powder. Cook for about 3 minutes, or until the chicken is browned.
Stir in chicken stock and fish sauce and bring to a moderate boil. Reduce heat and stir in the lentils. Stirring occasionally, cook on a gentle simmer for 20 minutes, or until lentils are soft.
3) Green lentils – dry you get: 354kcals, 23g PROTEIN, 62.5g CARBS (25g FIBRE), 2.1g FAT (source of calcium and potassium)
4) Kidney beans – dry you get: 337kcals, 23g PROTEIN, 61g CARBS (15g FIBRE) , 1g FAT (full micro nutrient list http://nutritiondata.self.com/facts/legumes-and-legume-products/4301/2)
There are lots more great tasting recipes out there but we thought we would give you two for each seeing as I just made a video rambling on about why you should eat them. They are just a great way to add protein to your diet either way you look at it. Remember you can get them canned or dry, the choice is up to you!
Any questions comment below and we will be sure to get back to you. Peaceeee!