Plant Based Diet Cookbook: 300 Delicious, High-Protein Whole Food Recipes for Athletes, Bodybuilders and Beginners to Lose Weight Burning Fat and Build Muscle + 21 and 28 Days Vegan Meal Plans

Are you looking for new and tasty recipes to add to your routine? Maybe to improve your physical performance while not losing in taste? Then keep reading. A Plant-Based Diet is a popular and healthy way to eat for a good portion of the world's population. All food choices are made from plant sources, and animal-based foods such as meat and dairy are eliminated completely. Veganism is another term for plant-based eating. When it comes to shift to this way of eating, some people can take longer than others. There are stages between a regular diet with dairy and meat to veganism, and these can be implemented in steps where certain foods are reduced or minimized over time, such as specific meats (i.e. pork and beef). At the same time, vegetables, fruits, and other plant-based foods are increased. The goal of this 4-in-1 Cookbook is simple: show you how many delicious and easy-to-made recipes are available to keep the right balance within a Plant-Based diet. The recipes are taken from the Plant Based Diet collection – Plant Based Diet for Beginners, Plant Based Diet for Bodybuilding, Plant Based Cookbook for Athletes and Plant Based High-Protein Cookbook – and are divided as it follows: Part one – Recipes from Plant Based Diet for Beginners: 90+ recipes for beginners that will make you fall in love with the plant-based world! 21 days Meal Plan Part two – Recipes from Plant Based Diet for Bodybuilding: 60 Recipes with a special focus on mass growth, ideal for bodybuilders or if you are interested in gaining mass. 28 days Meal Plan Part three – Recipes from Plant Based Cookbook for Athletes: 75 Recipes for athletes, with exactly the right amount of macronutrients that you need to boost your performance, whether you are a marathon runner, a swimmer or a crossfitter! 28 days Meal Plan Part four – Recipes from Plant Based High-Protein Cookbook: 75 High-Protein Recipes, ideal if you are looking to increase the amount of proteins in your plant-based meals. 28 days Meal Plan Bonus: Flavour Booster AND Sauce Recipes Where most cookbooks only focus on low-calorie recipes, promising weight loss but not delivering on taste, this Cookbook goes further, providing guidance on how to get healthy and stay healthy on a Plant-Based diet. Forget about those low-cal frozen dinners and processed foods. Learn to love the foods that will keep your body healthier and leaner. Even if you are new to this lifestyle, the benefits of a vegan diet are plentiful for bodybuilders, marathon runners, and all other types of athletes. Contrary to the myths and misconceptions about plant-based eating, there are many sources of protein, calcium, vitamins, and other nutrients to support the healthy development of muscle and tissue growth at a cellular level. Chapter 1Breakfasts 1. Tasty Oatmeal Muffins 2. Omelet with Chickpea Flour 3. White Sandwich Bread 4. A Toast to Remember 5. Tasty Panini 6. Tasty Oatmeal and Carrot Cake 7. Onion & Mushroom Tart with a Nice Brown Rice Crust 8. Perfect Breakfast Shake 9. Beet Gazpacho 10. Vegetable Rice 11. Courgette Risotto 12. Country Breakfast Cereal 13. Oatmeal Fruit Shake 14. Amaranth Banana Breakfast Porridge 15. Green Ginger Smoothie 16. Orange Dream Creamsicle 17. Strawberry Limeade 18. Peanut Butter and Jelly Smoothie 19. Banana Almond Granola Chapter 2Soups, Salads, and Sides 20. Spinach Soup with Dill and Basil 21. Coconut Watercress Soup 22. Roasted Red Pepper and Butternut Squash Soup 23. Tomato Pumpkin Soup 24. Cauliflower Spinach Soup 25. Avocado Mint Soup 26. Creamy Squash Soup 27. Cucumber Edamame Salad 28. Best Broccoli Salad 29. Rainbow Orzo Salad 30. Broccoli Pasta Salad 31. Eggplant & Roasted Tomato Farro Salad 32. Garden Patch Sandwiches on Multigrain Bread 33. Garden Salad Wraps 34. Marinated Mushroom Wraps 35. Tamari Toasted Almonds 36. Nourishing Whole-Grain Porridge 37. Pungent Mushroom Barley Risotto Chapter 3Entrées 38. Black Bean Dip 39. Cannellini Bean Cashew Dip 40. Cauliflower Popcorn 41. Cinnamon Apple Chips with Dip 42. Crunchy Asparagus Spears 43. Cucumber Bites with Chive and Sunflower Seeds 44. Garlicky Kale Chips 45. Hummus-stuffed Baby Potatoes 46. Homemade Trail Mix 47. Nut Butter Maple Dip 48. Oven Baked Sesame Fries 49. Pumpkin Orange Spice Hummus 50. Quick English Muffin Mexican Pizzas 51. Quinoa Trail Mix Cups Chapter 4Smoothies and Beverages 52. Fruity Smoothie 53. Energizing Ginger Detox Tonic 54. Warm Spiced Lemon Drink 55. Soothing Ginger Tea Drink 56. Nice Spiced Cherry Cider 57. Fragrant Spiced Coffee 58. Tangy Spiced Cranberry Drink 59. Warm Pomegranate Punch 60. Rich Truffle Hot Chocolate 61. Ultimate Mulled Wine 62. Pleasant Lemonade 63. Pineapple, Banana & Spinach Smoothie 64. Kale & Avocado Smoothie 65. Coconut & Strawberry Smoothie 66. Pumpkin Chia Smoothie 67. Cantaloupe Smoothie Bowl 68. Berry & Cauliflower Smoothie 69. Green Mango Smoothie 70. Chia Seed Smoothie 71. Mango Smoothie Chapter 5Snacks and Desserts 72. Mango And Banana Shake 73. Avocado Toast With Flaxseeds 74. Avocado Hummus 75. Plant Based Crispy Falafel 76. Waffles With Almond Flour 77. Mint & Avocado Smoothie 78. Simple Banana Fritters 79. Coconut And Blueberries Ice Cream 80. Peach Crockpot Pudding 81. Raspberries & Cream Ice Cream 82. Healthy Chocolate Mousse 83. Coconut Rice With Mangos 84. Nori Snack Rolls 85. Risotto Bites 86. Jicama and Guacamole 87. Curried Tofu "Egg Salad" Pitas 88. Garden Salad Wraps 89. Tamari Toasted Almonds 90. Avocado And Tempeh Bacon Wraps 91. Kale Chips Chapter 621-Day Meal Plan Chapter 1Breakfast Recipes High-Protein Delicious Recipes For A Plant-Based Bodybuilding 1.Mexican-Spiced Tofu Scramble 2.Whole Grain Protein Bowl 3.Healthy Breakfast Bowl 4.Root Vegetable Hash With Avocado Crème 5.Chocolate Strawberry Almond Protein Smoothie 6.Banana Bread Breakfast Muffins 7.Stracciatella Muffins 8.Cardamom Persimmon Scones With Maple-Persimmon Cream 9.Activated Buckwheat & Coconut Porridge With Blueberry Sauce 10.Sweet Molasses Brown Bread Chapter 2Lunch Recipes 11.Teriyaki Tofu Stir-Fry 12.Red Lentil And Quinoa Fritters 13.Green Pea Fritters 14.Breaded Tofu Steaks 15.Chickpea And Edamame Salad 16.Thai Tofu And Quinoa Bowls 17.Black Bean And Bulgur Chili 18.Cauliflower Steaks 19.Avocado And Hummus Sandwich 20.Chickpea Spinach Salad Chapter 3Dinner Recipes 21.Mushroom Steak 22.Spicy Grilled Tofu Steak 23.Piquillo Salsa Verde Steak 24.Butternut Squash Steak 25.Cauliflower Steak Kicking Corn 26.Pistachio Watermelon Steak 27.Bbq Ribs 28.Spicy Veggie Steaks With Veggies Chapter 4Smoothies And Shakes and Desserts 29.Chocolate Smoothie 30.Chocolate Mint Smoothie 31.Cinnamon Roll Smoothie 32.Coconut Smoothie 33.Maca Almond Smoothie 34.Blueberry Smoothie 35.Nutty Protein Shake 36.Cinnamon Pear Smoothie 37.Vanilla Milkshake 38.Raspberry Protein Shake 39.Raspberry Almond Smoothie 40.Apple Raspberry Cobbler 41.White Chocolate Pudding 42.Ambrosia Salad With Pecans 43.Peanut Butter Blossom Biscuits 44.Chocolate & Almond Butter Barks 45.Mini Berry Tarts 46.Mixed Nut Chocolate Fudge 47.Date Cake Slices 48.Chocolate Mousse Cake 49.Apricot Tarte Tatin 50.Chocolate & Pistachio Popsicles 51.Strawberry Cupcakes With Cashew Cheese Frosting 52.Nut Stuffed Sweet Apples 53.Classic Pecan Pie 54.Summer Banana Pudding 55.Cranberry Truffles 56.Mango & Lemon Cheesecake 57.Plum Cashew Cheesecake 58.Matcha Cheesecake 59.Brown Butter Pumpkin Pie Chapter 5Meal Plan Chapter 1Breakfast Recipes 1. Chocolate PB Smoothie 2. Orange French Toast 3. Oatmeal Raisin Breakfast Cookie 4. Berry Beetsicle Smoothie 5. Blueberry Oat Muffins 6. Quinoa Applesauce Muffins 7. Pumpkin Pancakes 8. Green Breakfast Smoothie 9. Blueberry And Chia Smoothie 10. Warm Maple and Cinnamon Quinoa 11. Warm Quinoa Breakfast Bowl 12. Banana Bread Rice Pudding 13. Apple and Cinnamon Oatmeal 13 bis. Mango Key Lime Pie Smoothie 14. Spiced Orange Breakfast Couscous 15. Breakfast Parfaits 16. Sweet Potato And Kale Hash 17. Delicious Oat Meal 18. Breakfast Cherry Delight 19. Crazy Maple and Pear Breakfast 20. Hearty French Toast Bowls Chapter 2Lunch Recipes 21. Cauliflower Latke 22. Roasted Brussels Sprouts 23. Brussels Sprouts & Cranberries Salad 24. Potato Latke 25. Broccoli Rabe 26. Whipped Potatoes 27. Quinoa Avocado Salad 28. Roasted Sweet Potatoes 29. Cauliflower Salad 30. Garlic Mashed Potatoes & Turnips 31. Green Beans with vegan Bacon 32. Coconut Brussels Sprouts 33. Cod Stew with Rice & Sweet Potatoes 34. Vegan Chicken & Rice 35. Rice Bowl with Edamame 36. Chickpea Avocado Sandwich 37. Roasted Tomato Sandwich 38. Pulled “Pork” Sandwiches Chapter 3Recipes For Main Courses And Single Dishes 39. Noodles Alfredo with Herby Tofu 40. Lemon Couscous with Tempeh Kabobs 41. Portobello Burger with Veggie Fries 42. Thai Seitan Vegetable Curry 43. Tofu Cabbage Stir-Fry 44. Curried Tofu with Buttery Cabbage 45. Smoked Tempeh with Broccoli Fritters 46. Cheesy Potato Casserole 47. Curry Mushroom Pie 48. Spicy Cheesy Tofu Balls 49. Radish Chips 50. Sautéed Pears 51. Pecan & Blueberry Crumble 52. Rice Pudding 53. Mango Sticky Rice Chapter 4Snacks 54. Beans with Sesame Hummus 55. Candied Honey-Coconut Peanuts 56. Choco Walnuts Fat Bombs 57. Crispy Honey Pecans (Slow Cooker) 58. Crunchy Fried Pickles 59. Granola bars with Maple Syrup 60. Green Soy Beans Hummus 61. High Protein Avocado Guacamole 62. Homemade Energy Nut Bars 63. Honey Peanut Butter 64. Mediterranean Marinated Olives 65. Nut Butter & Dates Granola 66. Oven-baked Caramelize Plantains 67. Powerful Peas & Lentils Dip 68. Protein "Raffaello" Candies 69. Protein-Rich Pumpkin Bowl 70. Savory Red Potato-Garlic Balls 71. Spicy Smooth Red Lentil Dip 72. Steamed Broccoli with Sesame 73. Vegan Eggplant Patties 74. Vegan Breakfast Sandwich 75. Chickpea And Mushroom Burger Chapter 5Meal Plan Chapter 1Breakfasts 1. Breakfast Blueberry Muffins 2. Oatmeal with Pears 3. Yogurt with Cucumber 4. Breakfast Casserole 5. Berries with Mascarpone on Toasted Bread 6. Fruit Cup 7. Oatmeal with Black Beans & Cheddar 8. Breakfast Smoothie 9. Yogurt with Beets & Raspberries 10. Curry Oatmeal 11. Fig & Cheese Oatmeal 12. Pumpkin Oats 13. Sweet Potato Toasts 14. Tofu Scramble Tacos 15. Almond Chia Pudding 16. Breakfast Parfait Popsicles 17. Strawberry Smoothie Bowl 18. Peanut Butter Granola 19. Apple Chia Pudding 20. Pumpkin Spice Bites 21. Lemon Spelt Scones 22. Veggie Breakfast Scramble Chapter 2Nutrient-Packed Protein Salads 23. Grilled Halloumi Broccoli Salad 24. Black Bean Lentil Salad With Lime Dressing 25. Arugula Lentil Salad 26. Red Cabbage Salad With Curried Seitan 27. Chickpea, Red Kidney Bean And Feta Salad 28. The Amazing Chickpea Spinach Salad 29. Curried Carrot Slaw With Tempeh 30. Black & White Bean Quinoa Salad 31. Greek Salad With Seitan Gyros Strips 32. Chickpea And Edamame Salad Chapter 3Staple Launches 33. Quinoa Buddha Bowl 34. Lettuce Hummus Wrap 35. Simple Curried Vegetable Rice 36. Spicy Southwestern Hummus Wraps 37. Buffalo Cauliflower Wings 38. Veggie Fritters 39. Pizza Bites 40. Avocado, Spinach and Kale Soup 41. Curry spinach soup 42. Arugula and Artichokes Bowls 43. Minty arugula soup 44. Spinach and Broccoli Soup 45. Coconut zucchini cream 46. Zucchini and Cauliflower Soup 47. Chard soup 48. Avocado, Pine Nuts and Chard Salad 49. Grapes, Avocado and Spinach Salad 50. Greens and Olives Pan 51. Mushrooms and Chard Soup 52. Tomato, Green Beans and Chard Soup 53. Hot roasted peppers cream 54. Eggplant and Peppers Soup 55. Eggplant and Olives Stew 56. Cauliflower and Artichokes Soup Chapter 4Whole Food Dinners 57. Broccoli & black beans stir fry 58. Stuffed peppers 59. Sweet ‘n spicy tofu 60. Eggplant & mushrooms in peanut sauce 61. Green beans stir fry 62. Collard greens ‘n tofu 63. Cassoulet 64. Double-garlic bean and vegetable soup 65. Mean bean minestrone Chapter 5Quick Energy & Recovery Snacks 66. Spiced Chickpeas 67. Lemon & Ginger Kale Chips 68. Chocolate Energy Snack Bar 69. Hazelnut & Maple Chia Crunch 70. Roasted Cauliflower 71. Apple Cinnamon Crisps 72. Pumpkin Spice Granola Bites 73. Salted Carrot Fries 74. Zesty Orange Muffins 75. Chocolate Tahini Balls Chapter 628-Day Meal Plan Chapter 7Flavour Boosters (Fish Glazes, Meat Rubs & Fish Rubs) Classic Honey Mustard Fish Glaze Maple Syrup Spiced Fish Glaze Teriyaki Tangy Fish Glaze Extra Scrumptious Super Meat & Fish Rubs Tunisian Mixed Spiced Rub All Purpose Dill Seed Rub Rosemary Thyme Rub Super Spiced Curry Rub Mexican Cocoa Rub Juniper Sage Meat Rub Southwestern Oregano Thyme Rub Tangy Pepper & Thyme Rub Oregano Cumin Tilapia Rub Spicy Sumac Rub Lemon Pepper Coriander Rub Long Island Spiced Rub Chapter 8Sauce Recipes Runner Recovery Bites High Protein Vegan Cheesy Sauce Vegan High-Protein Queso Vegan Buffalo Sauce Vegan Ranch Dressing (Dipping Sauce) Vegan Smokey Maple BBQ Sauce Vegan White Bean Gravy Tahini Maple Dressing Coconut Sugar Peanut Sauce Coconut Sauce Vegan Bean Pesto