Gain More Muscle Mass With A Vegan Diet
Are you looking for an eco-friendly lifestyle that benefits your own health and that of the rest of the living things that inhabit this planet? Have you decided to follow a vegan diet? Do you have problems building muscle mass and want a solution that matches your values?
Do not worry. You don’t have to eat meat to gain muscle. Just make some simple changes to your diet.
Find out how to gain muscle with a vegan diet and how to achieve that shapely body without many complications.
What is a vegan diet to gain muscle?
This diet consists of two simple recipes that you can easily combine with the rest of your diet. When you’re full, you don’t need to eat anything else.
The smoothie should be added to your breakfast and dinner, while the salad should be the main course of your meal. Each recipe is very well balanced so that your nutrition will remain in balance.
However, we recommend that you do not follow this diet for more than 4 weeks because otherwise it can get boring. If you want, you can alternate a week of this diet with a week of your own meals. You will see that the menu is quite rich.
Smoothie to gain muscle
This smoothie is very complete. It already contains good quality natural fats, proteins, fruits and vegetables. To help you stick to this vegan diet for a month, keep protein powders in different flavors on hand.
This way you can play with the taste and you won’t get bored.
Ingredients
- 1 ice cube
- 6 medium strawberries, washed
- 1 cup baby spinach leaves, also washed (30 g)
- 1 tablespoon protein powder, flavor of your choice (15 gr.)
- 10 almonds
- 1 tablespoon almond butter or organic and vegan peanut butter (20 gr.)
- 1 cup coconut milk (250 ml)
Preparation
- Put everything together in the blender. Mix it well and drink it right away.
Vegan salad to gain muscle
This salad is really delicious because of the herbs it contains. That helps a lot to stick to this regimen. Anyway, if you do get bored you can replace the herbs with other types or with aromatic herbs.
The only thing to avoid is adding processed dressings and sauces with too much salt and preservatives. If you prefer a dressing over your salad, you can make your own at home with the juice of some fresh fruit and a little oil.
You can also play around and use, for example, oils of different origins such as avocado, sesame, fine herbs, etc.
Ingredients
- 1 tablespoon of water
- pinch of dry thyme
- 1 teaspoon cumin (5 g)
- pinch of sea salt
- pinch of freshly ground black pepper
- 1 tablespoon olive oil
- 1/2 cup white onion diced (110 g)
- 2 cloves garlic, finely chopped
- 1/2 block firm tofu, diced
- 1 cup washed spinach leaves (30 gr.)
- 1 avocado, sliced
Preparation
- First put the water, thyme, cumin, salt and pepper in a bowl and let it stand.
- Then heat the olive oil in a frying pan.
- When the oil is hot, sauté the garlic and onion for about 5 minutes or until they have a smooth texture.
- Then add the tofu cubes and fry for about 10 minutes.
- Then add the water mixture with the herbs and stir well.
- Then add the spinach leaves and stir for about two minutes.
- Remove it from the heat and serve it.
- Garnish with the avocado slices.
As you can see, these two recipes are very tasty, simple and very economical because you may already have several ingredients at home.
Add seeds and nuts to all your snacks
These two ingredients contain high-quality proteins that help you replace the proteins you would normally get from meat. Plus, they’re so easy to take with you that you have no excuse to leave them at home. Just a small portion already makes you feel full.
Some options are:
- 1/4 cup pumpkin seeds, which gives you 15 grams of protein.
- 1/4 cup almonds. This gives you 10 grams of protein.
- 2 tablespoons peanut butter, good for 12 grams of protein.
