There’s a great amount of prejudice against vegetarians and vegans these days about them not being healthy or strong enough because they refuse to consume meat products. However, the reality couldn’t be further from the truth.
Lately, vegans have been achieving various championship titles in a wide array of physical disciplines, even in mixed martial arts. This alone is proof enough that you don’t need meat to be in the prime of your health, but some people just can’t be convinced.
A lot of these assumptions are based on the myth that you need meat for your body to get enough protein, and therefore allow your muscles to regenerate after your workouts. However, this also couldn’t be further from the truth, as there are numerous sources of protein that are entirely plant-based.
In this article, I’m going to be talking about how to utilize this protein in a variety of healthy, easy-to-make meal recipes to eat after your workout and give your body all that it needs to recover and be ready for another exercise session.
Lentil Mung Bean Linguine
7 oz of mung bean linguine
2 medium leeks
1 can of lentils
1 yellow onion
1 diced garlic clove
Salt and pepper
1 tablespoon of vegan margarine
That’s a lot of fancy words for a single meal, I agree, but rest assured that it’s a really simple recipe packed full of all that essential protein that your body will need to build up those torn muscles. First you want to take some margarine and melt it in a pot over medium-low heat. Add some garlic, onion and leeks and cook until it caramelizes (4 to 6 minutes ideally). Add some artichoke to the mix and let it saute for about 4 minutes, and then add the lentils with a dash of salt, pepper and lemon. Turn the heat down to the lowest setting and let it simmer for 10 minutes.
Next, you’ll want to cook up some mung bean linguine, but save half a cup of the water you used to cook it instead of getting rid of it. Put the mung bean in with the artichoke and the lentils, add the pasta water and mix it all together. Voila, you have yourself a high-protein, easy to digest post-workout delight that your body will wholly appreciate.
Chickpea Veggie Burger in a Tahini Sauce
¼ cup of tahini
1 cup of hot water
4 minced garlic cloves
15 oz can of chickpeas
½ cup of red onion
1 tablespoon of ground cumin
½ cup of parsley
1 tablespoon of salt
½ cup of breadcrumbs
Sometimes after a workout, I have a really bad craving for barbecue, and one of those times I was with one of my friends who was incidentally a vegan (we go to the same gym). So she came up with this amazing idea to make an all-vegan, healthy barbecue just for the two of us; and though I was skeptic at first, the moment I tried it I simply had to have the recipe, and now I’m going to share it with you as well. This recipe is one of the prime reasons for my eventual transition to vegan-hood, so make sure you try it!
Take a cup of boiling water, ¼ cup of tahini, a dash of salt to taste and two minced garlic cloves and mix it all up in a medium bowl, beating it until it’s a smooth mixture. To make some healthy, juicy patties, take a large bowl and combine the chickpeas, the onions, the cumin and the parsley, adding some lemon juice and salt to taste and just start stirring. When it’s nice and smooth, add the breadcrumbs in, divide the mass into four equal portions and shape them into patties. Heat the margarine in a large skillet (high heat), add the patties to a pan and cook for 3 minutes on each side. When they’re done, put some sauce on each of the patties and you’re good to go!
3 cups of mixed greens
5 slices of tempeh bacon
4 black olives
1 small tomato
4 tablespoons of hummus
1 tablespoon of oregano
Honestly, sometimes I just don’t feel like cooking after my workout. Sometimes I’m just famished and want to put something into my body as soon as possible or I’m going to faint (or at least be very grumpy until I satisfy my hunger). When that happens, 9 out of 10 times I turn to this salad. It’s so easy to prepare and it tastes like I spent hours putting it together.
Really all you have to do is take the mentioned ingredients (except the hummus), take a large bowl and stir it all up nicely. When you do that, just add the hummus on top of it and you’re done! I especially recommend this salad for hot summer days when the last thing you want to be doing is slaving over a stove when you’re already overheated from your workout.
Hopefully some of these tips have inspired you to do some more of your own vegan cooking and start relying less on unhealthy fast food. As you can see, it’s not that hard to make healthy post-workout meals that include all the nutrients your body needs to recover. I wish you the best of luck in your future fitness and diet endeavours, and truly hope that these recipes were a big help!
Monica Nichols is a 32-year-old writer and fashion designer from Omaha, Nebraska. When she’s not writing for www.diet.st, she enjoys ice skating and watching old movies.