Plant powered athlete : satisfying vegan meals to fuel your active lifestyle

Fresh, Whole Food Recipes for a Better, Faster, Stronger You The key to a whole new level of health is as simple as eating well! Zuzana Fajkusova and Nikki Lefler, authors of Vegan Weight Loss Manifesto , have been vegan athletes and health coaches for more than 20 years and have designed the perfect plant-based diet to fuel your body pre-, mid- and postworkout. A vegan diet provides all the essential vitamins, minerals, enzymes and antioxidants an active body needs—and with delicious recipes like Chocolate Muscle Mylk, Veggie Nori Rolls and “The Game Changer” Burger, you never have to sacrifice flavor. Zuzana and Nikki have discovered the plant-based secret to building leaner, stronger muscles, and with their meal type and timing recommendations for casual, moderate and high- impact workouts, you’re sure to find the best way to give your body the nutrition it needs to keep improving. They even include sample menus to help you plan your plant-based journey to increase your strength and energy while reducing body fat. So, whether you’re a competitive athlete or weekend warrior, this cookbook has recipes that are sure to strengthen your body, mind and spirit. Title Page Copyright Notice Dedication Introduction The Paradigm Shift What You Can Expect from This Book Core Principles Getting Started: General Guidelines The Plant-Powered Foods Protein: How to Get Enough Benefits of Raw Foods Why Juice? Soaking & Sprouting Hydration What, When and How Much Nutrient Timing for Peak Performance Natural Weight Loss Lean Muscle Building Cravings What about Supplements? Rest, Relax and Restore Sleep, Meditation and Breath Healthy Gut Fasting plant-powered recipes The Essentials Pure Nut Mylk Hemp Mylk Quinoa Mylk Cultured Coconut Yogurt Date Syrup Power Nut Butter Green Mix Salad Superfood Salad Topper Simple Nut & Seed Bread Cheesy Kale Chips Gut-Healing Sauerkraut Healthy Start Cleansing Morning Lemonade Powerhouse Green Juice Liver Flush Juice Rise ‘n’ Shine Smoothie Morning Energizer Smoothie Matcha Latte Maqui Berry Smoothie Bowl Carrot Cake Smoothie Bowl Creamy Mango-Chia Pudding 5-Minute Raw Granola Avocado & Pea Smash Smoky Tempeh Scramble Spinach Crepes Workout Fuel Cucumber-Lime Chia Fresca Wellness Shot Postrun Juice Blood Transfusion Juice Raw Power Smoothie Golden Colada Recovery Smoothie Maca-Mint Smoothie Watermelon Rehydrator Plant-Powered Muscle Mylk Chocolate Muscle Mylk Ginger Ale Workout Tonic Sleep Tonic Berry Chia Energy Gel Salted Caramel Endurance Gel Spirulina–Golden Berry Power Bars Coco-Mango Performance Bars Popeye Protein Balls Epic Power Orbs Raw Cinnamon Rolls Endurance Snack Mix Power Main Meals Green Goddess Soup Warming Tortilla Soup Thai Curry Ramen Raw Pad Thai Veggie Nori Rolls Walnut Meat Lettuce Tacos Nourish Bowl Ayurvedic Bowl Pesto Quinoa Bowl Sprouted Falafel Greek-Style Spaghetti Squash “The Game Changer” Burger Super Salads Bok Choy Salad with Citrus-Hemp Dressing Garden Salad with Sumac Vinaigrette Detox Salad Greek Salad in a Jar Wild Rice Salad with Creamy Miso Dressing Roasted Vegetable & Lentil Salad Mock Tuna Salad One-Minute Meals Watermelon + Lime + Sea Salt Mango + Hemp Hearts Pineapple + Spirulina in a Jar Apple-Tahini Sandwich Jammed Walnut Banana Bites Banana + Nut Butter + Cacao Nibs Dates + Almond Butter Avocado + Sprouts Nori Roll Banana + Sprouts + Romaine Lettuce Tacos Desserts with Benefits Blackberry-Lemon Cheesecake Nik’s Twix Bars Seasonal Fruit Crumble Golden Banana Bread ॐ Om Chocolate Bar Superfood Caramels Dressings, Dips, Spreads and Chutneys Balsamic Vinaigrette Lemon-Tahini Sauce Clean Sour Cream Cilantro Chutney Almond Ricotta Mango Salsa Three-Layer Party Dip Roasted Beet Dip Simple Berry-Chia Jam Sample Menus Recovery Tips and Tools Helpful Resources Acknowledgments About the Authors Index