The Vegan Athlete Cookbook: 3 books in 1. Power - Ethics - Health. You can have them all. The Vegan High Protein Guide for Athletes and Bodybuilders. Includes a 4-week meal plan and 141 recipes

The Vegan Athlete Cookbook collects the three books of Scott Nardella: Vegan Cookbook for Athletes The Vegan Bodybuilder The Vegan Bodybuilders Cookbook Here you’ll discover: The 5 vegan food groups for a balanced sporting diet The Top Ten vegan energy boosting foods The one food you can replace rice with (and increase your protein intake up to 97%) Why balancing macros are not “the only thing that counts” when it comes to boosting your performance The 8 benefits of a vegan diet for athletes (spoiler: not all 8 are just about the performance) The only supplement you definitely need (no, it is not protein) Supplementation you should consider according to your workout schedule (yes, vegan supplementation it’s a thing) 18 prompt action foods to prevent and overcome the 2 more common athlete’s issues The 7 main types of vegan diet (and no, not all of them are healthy) Risks of veganism and how to minimize them 14 snacks to control hunger and keep training at your best 19+1 myths on veganism 7 Myths and Facts on vegan athlete protein The 3 steps process to count your macros (and the 3 steps process to find what macros you need) The 4 types of macro diets Pre-workout and post-workout vegan meals Table of Content -book one- The Vegan Bodybuilder ​ 12 Introduction ​ 14 Chapter 1. ​ 18 Why A Vegan Diet For Bodybuilders? ​ 18 The Vegan Athlete Energy Needs ​ 21 Benefits Associated With Vegan Diets ​ 22 Risk Factors Reduced By a Vegan Diet ​ 23 Chapter 2. ​ 32 Main Vegan Food Categories ​ 32 The Five Vegan Food Groups ​ 32 What to Eat ​ 35 What to Avoid ​ 37 Three tips for success ​ 38 Chapter 3. ​ 42 Deep Into the Vegan Bodybuilders Diet ​ 42 Calorie Intake ​ 43 Nutrient Density ​ 43 Macro Breakdown ​ 44 The Vegan Protein ​ 44 Energy-boosting Foods ​ 52 Chapter 4. ​ 60 How Vegan Diet Helps Athletes Gain Strength ​ 60 The Influence Of Vegan Diet On Athletic Performance 63 Scheduling A Balanced Vegan Meal Plan ​ 65 Chapter 5. ​ 68 4 Weeks Plant-based Diet Plan ​ 68 Week One ​ 70 Week Two ​ 74 Week Three ​ 78 Week Four ​ 82 Conclusions ​ 86 -book two- The Vegan Athlete Cookbook ​ 88 INTRODUCTION ​ 90 Chapter 1 ​ 94 Vegan Diet For Athletes ​ 94 Benefits of a Vegan Diet for Athletes ​ 95 Nutrition Tips for Vegan Athletes ​ 98 Nutritional Guidelines for Athletes ​ 101 Some Common Athlete’s Issues ​ 104 Chapter 2 ​ 108 Veganism As A Lifestyle ​ 108 Various Types of Vegan Diets ​ 108 Chapter 3 ​ 120 19+1 Myths On Veganism ​ 120 Chapter 4 ​ 132 Protein: Myths And Facts For Athletes ​ 132 Chapter 5 ​ 140 Nutritional Facts About Vegan Diet ​ 140 Macronutrients ​ 141 Micronutrients ​ 145 Getting the Right Nutrition for You ​ 146 Step by Step Instructions to Count Macros ​ 146 How many Macros Do You Need? ​ 148 Macro Diets ​ 148 Chapter 6 ​ 160 Vegan Athletes Food For Workout ​ 160 Vegan Grocery List ​ 160 Pre Workout Vegan Meals ​ 161 Post-Workout Vegan Meal ​ 163 Chapter 7 ​ 168 A 4 Weeks Vegan Meal Plan 68 Week One 68 Week Two 72 Week Three 75 Week Four 78 Nutrition Guide and Sources of Nutrients ​ 183 Chapter 8 ​ 188 High Protein Vegan Recipes For Athletes ​ 188 Vegan Breakfast Recipes ​ 190 Vegan Lunch Recipes ​ 20 0 Vegan Dinner Recipes 12 Vegan Dips and Dressings 20 Vegan Snacks 24 Vegan Smoothies 30 -book three- The Vegan Bodybuilders Cookbook 38 Introduction 42 Breakfasts 44 01. Fruit Granola 46 02. Pumpkin Steel-cut Oats 47 03. Choco-quinoa Energy Bowl 48 04. Muesliberry Breakfast 49 05. Cinnaspicy Oats 50 06. French Banana Toast 51 07. Pushups Muffins 53 08. Vegan Tortilla Breakfast 54 09. Leg Day Pancakes 55 10. Tropi-kale Morning Hero 57 11. Blueberry Oatmeal Bars 58 12. Quinoa Kettlebell Muffins 59 13. Pumpkin Iron Pancakes 60 14. Quinoa Hercules Bowl 61 15. Pull Up Pudding 62 16. Ten More Reps Parfaits 62 17. Orange Couscous Boss Breakfast 63 18. The Hulk Taco Salad 64 19. Tempeh Miracules Muffin 65 20. Fig And Tofu Oatmeal 66 21. Load-it-up! Fajitas 67 22. One-up Tofu 67 23. Porridge With Blueberry Compote 69 24. Vegan Apple Pancakes 70 25. Mexican Beans & Avocado On Toast 71 26. No Yeast Cinnamon Rolls 72 Lunches 74 27. Gear Up Lentils 76 28. Cauliflower Tacos 76 29. Boulders Bean Burgers 78 30. Black Bean Pizza Plate 79 31. Hulk’n’bulk Wrap 80 32. Rice Broccoli Bake 80 33. Grain Green And Bean Bowl 81 34. Ratatouille 82 35. Lemon And Thyme Couscous 83 36. Quinoa Sushi ​ 284 37. Lentil Spinach Curry ​ 285 38. Gun Show Barley Stew ​ 286 39. Power Mushroom Stroganoff ​ 287 40. Maxing Out Balsamic Black Beans ​ 288 41. Rice And Lentils Overload ​ 289 42. Chickpeas Gainz Burgers ​ 289 43. Hirt Curry Quinoa ​ 290 44. Split Pea Soup ​ 291 45. Under The Bar Burritos ​ 292 47. Tofu And Veggies Bulk-dha Bowl ​ 293 48. Crispy Tofu With Hoisin Sauce ​ 294 49. Easy Chickpeas No-meat-balls ​ 296 50. Pad Thai Bowl ​ 298 51. Green Pea Risotto ​ 299 52. Hard Squat Salad 00 53. Dig Deep Grilled Portobello 01 54. Lentil Soup 02 Dinners 04 55. Iron Abs Tabbouleh 06 56. Mushroom Cream 06 57. Chinning Bar Tofu Soup 07 58. Fast Twitch Quinoa 08 59. Eggplant Parmesan 09 60. Apple-sunflower Spinach Salad 10 61. Spaghetti Squash Primavera 11 62. Red Peppers And Kale 12 63. Clean And Snatch Salad 13 64. Caesar Pasta 13 65. Warm Power Salad 14 66. Cheese Free Mac And Cheese 15 67. Irish Stew 16 68. Quin-otto With Dried Tomatoes 17 69. Steamed Eggplants With Peanut Dressing 18 70. Cauliflower Rice Wok 19 71. Spicy Root And Lentil Casserole 20 72. Coconut And Curry Soup 21 73. Free Weights Split Pea Soup 22 74. Chickpea Tomato Soup 23 75. Beet And Sweet Potato Soup 24 76. Dumbbell Kale Salad 25 77. Miso Noodle Soup 26 78. Creamy Butternut Squash Soup 26 79. Seitan 27 80. Tofu Kumquat Radish Salad 29 Desserts 32 81. Zesty Orange-cranberry Energy Bites 34 82. Banana-nut Bread Bars 34 83. Apple Crumble 35 84. Cashew-chocolate Truffles 36 85. Banana Chocolate Cupcakes 37 86. Minty Fruit Salad 38 87. Mango Coconut Cream Pie 39 88. Cherry-vanilla Rice Pudding 40 89. Lime In The Coconut Chia Pudding 41 90. Mint Chocolate Chip Sorbet 41 91. Peach-mango Crumble 42 Smoothies 44 92. Berry Protein Smoothie 46 93. Green Kickstart Smoothie 47 94. Mango Key Lime Pie Smoothie 48 95. Blueberry Lemonade Smoothie 48 96. Great Green Smoothie 49 97. Chocolate Peanut Butter Smoothie 50 98. Chocolate Pb Smoothie 50 99. Berry Protein Smoothie 51 100. Blueberry And Chia Smoothie 52 101. Pink Panther Smoothie 53 Four Week Plan 54 Week One 57 Week Two 61 Week Three 65 Week Four 69 References 74