Plant-Based Power: Vegan Meal Prep for Muscle Growth

Vegan Meal Prep 4 Muscle Growth

This post provides delicious and easy vegan meal prep ideas for muscle growth. These plant-based recipes are packed with protein and other nutrients to help support muscle building and recovery. With options such as chickpea and spinach curry, tofu and vegetable stir-fry, lentil and sweet potato shepherd's pie, quinoa and black bean salad, and vegan protein smoothie bowls, there's something for every taste. These meals are simple to make, store well, and are perfect for those following a vegan diet and looking to build muscle through strength training.

Here are five vegan meal prep ideas that can help with muscle building:

1. Chickpea and Spinach Curry: This dish is packed with protein from the chickpeas and healthy fats from the coconut milk. It's also high in iron, which is important for muscle building. Simply sauté some onions and garlic, add in some spinach and chickpeas, and then stir in a can of coconut milk and your favorite curry spices. Serve it over brown rice or quinoa for a complete meal.

2. Tofu and Vegetable Stir-Fry: Tofu is a great source of protein for vegans, and it's also high in iron. In this dish, you'll cook some diced tofu in a pan with your favorite vegetables (such as bell peppers, broccoli, and snap peas) and a flavorful sauce made with soy sauce, hoisin sauce, and a little bit of sesame oil. Serve it over brown rice or quinoa.

3. Lentil and Sweet Potato Shepherd's Pie: This hearty dish is perfect for a winter meal prep. You can make a big batch of it, and freeze it to be heated later. The lentils and sweet potatoes provide complex carbs and protein to help build muscle. Simply cook some diced sweet potatoes and a can of lentils, and then top it with mashed potatoes and your favorite veggies.

4. Vegan Quinoa and Black Bean Salad: This is an easy and delicious meal that is high in protein and complex carbohydrates. Simply mix together cooked quinoa, black beans, diced bell peppers, cherry tomatoes, cilantro and your favorite vinaigrette. It can be served cold or warm, you can make large batch and enjoy it throughout the week.

5. Vegan protein smoothie bowls: You can make a large batch of smoothie bowls, and keep them in the fridge for a quick breakfast or post workout snack. Use a base of frozen berries, banana or avocado, and add in some nut butter, chia seeds, and a scoop of vegan protein powder. Topping them with granola or nuts can add some extra crunch.

Keep in mind that in order to build muscle, it is also important to engage in regular strength-training exercise, and consume enough calories and protein, in addition to a balanced diet.

 Here are the five vegan meal prep recipes I suggested:

Chickpea and Spinach Curry:

-Ingredients:

1. 1 onion, diced

2. 2 cloves of garlic, minced

3. 1 can of chickpeas, drained and rinsed

4. 2 cups of spinach leaves

5. 1 can of coconut milk

6. 1 tsp of curry powder (or to taste)

7. Salt and pepper, to taste

Optional: brown rice or quinoa, for serving

8. -Instructions:

9. In a large pan, sauté the onion and garlic over medium heat until softened.

10. Add the chickpeas and spinach and cook for a few minutes until the spinach is wilted.

11. Stir in the coconut milk, curry powder, salt, and pepper.

12. Let simmer for a few minutes, until the sauce is thickened.

13. Serve over brown rice or quinoa and enjoy.

Tofu and Vegetable Stir-Fry:

-Ingredients:

14. 14 oz of extra-firm tofu, drained and diced

15. 1 bell pepper, diced

16. 1 head of broccoli, cut into florets

17. 1 cup of snap peas

18. 2 cloves of garlic, minced

19. 2 tbsp of soy sauce

20. 2 tbsp of hoisin sauce

21. 1 tsp of sesame oil

22. Salt and pepper, to taste

Optional: brown rice or quinoa, for serving

23. -Instructions:

24. Heat a large pan or wok over medium-high heat. Add the tofu and cook for about 5 minutes, until it's browned on all sides.

25. Add the vegetables, garlic, soy sauce, hoisin sauce, and sesame oil.

26. Cook for 5-7 minutes, or until the vegetables are tender.

27. Season with salt and pepper.

28. Serve over brown rice or quinoa and enjoy.

Lentil and Sweet Potato Shepherd's Pie:

-Ingredients:

29. 2 cups of cooked lentils

30. 2 cups of cooked sweet potatoes, mashed

31. 1 onion, diced

32. 2 cloves of garlic, minced

33. 2 cups of frozen mixed vegetables (carrots, peas, corn)

34. 1 tsp of thyme leaves

Salt and pepper, to taste

35. -Instructions:

36. Preheat the oven to 375F.

37. In a pan, sauté the onion and garlic until softened.

38. Add the lentils, sweet potatoes, mixed vegetables, thyme, salt and pepper to the pan. Mix everything well.

39. Transfer the mixture to a baking dish and smooth out the top.

40. Bake for 20-25 minutes, or until the top is golden brown.

41. Enjoy and reheat when you are ready to eat

Vegan Quinoa and Black Bean Salad:

-Ingredients:

1. 2 cups of cooked quinoa

2. 1 can of black beans, drained and rinsed

3. 1 red bell pepper, diced

4. 1 cup of cherry tomatoes, halved

5. 1/4 cup of chopped cilantro

6. 2 tbsp of olive oil

7. 1 tbsp of red wine vinegar

8. 1 tsp of honey (optional)

Salt and pepper, to taste

9. -Instructions:

10. In a large mixing bowl, combine cooked quinoa, black beans, red bell pepper, cherry tomatoes, and cilantro.

11. In a small mixing bowl, combine olive oil, red wine vinegar, honey (if using), salt, and pepper.

12. Pour the dressing over the quinoa mixture and toss to combine.

13. Serve it as a cold salad or heat it up before eating.

14. Store in the refrigerator for up to 4 days.

Vegan Protein smoothie bowls:

-Ingredients (per serving):

5. -1 cup frozen berries (blueberries, strawberries, raspberries)

1. 1 banana or 1/2 avocado

2. 1 scoop of vegan protein powder

3. 2 tbsp of nut butter (almond, peanut, or sunflower)

4. 1 tbsp of chia seeds

Optional: granola or nuts for topping

5. -Instructions:

6. Blend all ingredients in a blender, until smooth and creamy

7. Pour the mixture into a bowl and top it with granola or nuts.

8. Store in the refrigerator for up to 4 days, enjoy it as breakfast or post workout snack.

Keep in mind that these recipes are just suggestions and you can always adjust them to suit your preferences and dietary needs. Also, you may need to play around with the ingredients, to achieve the desired consistency, taste and nutritional needs.

 

In conclusion, this post highlights the importance of incorporating plant-based meals in muscle building diet for vegan athletes and fitness enthusiasts. By providing various easy and delicious vegan meal prep ideas, this post aims to show that it is possible to meet the nutritional needs for muscle growth while following a vegan diet. These recipes, including chickpea and spinach curry, tofu and vegetable stir-fry, lentil and sweet potato shepherd's pie, quinoa and black bean salad, and vegan protein smoothie bowls, are simple to make, nutritious, high in protein and perfect for those who want to build muscle while on a plant-based diet. By following the tips and meal ideas provided in this post, you can fuel your body with the right nutrients to support muscle growth, recovery and overall fitness goals.