Bring along the coolest date of all for prom this year!
You guys asked for more fitness tips and healthy vegan recipes, and peta2 friend Nick Diener has come to the rescue! Ask and you shall receive.
Aside from singing in No Sleep Records’ four-piece punk band The Swellers, Nick is a fitness junkie, and he’s ready to share his tips on eating right so that you can feel your best. Take it away, Nick!
If you’re like me, you don’t have hours to spend preparing a meal and you’re tired of vegan fitness websites telling you to eat like a rabbit. I’ve compiled a list of 10 simple meals (including one great money-saving recipe) that are designed to keep you healthy and full of energy while on a weightlifting plan.
About the author: I got into lifting weights and eating to get bigger and stronger about a year ago. Since then, I’ve gained 30 pounds and have made significant gains in size and strength. Warning: I am in no way a professional trainer or nutritionist—but I’ve found what works for me, and I’m happy to share it! Follow me and hit me up on Twitter @nickdiener. I’m happy to help with any questions that you may have, and I’m always open to advice and suggestions as well!
Note: I didn’t include measurements for a lot of these recipes, so use your best judgment to decide how much food you want to be eating—a handful, a serving? I’m sure you can figure it out.
1. Proatmeal (or Proatmeal Shake)
Start your morning off right! All you need is:
To make, just mix all the ingredients together and heat!
I personally get bored with hot oats in the morning, so I opt for a quicker and tastier shake version. It’s the same idea, but you just mix all the ingredients together in a blender and add some nondairy yogurt. If you’re feeling zesty, add some ground flaxseeds or almonds. Just mess with the consistency until you dig it. POWER!
2. Tofu Scramble
Tofu scramble is another great breakfast meal, but it’s delicious any time!
3. An Apple With Nut Butter
For this snack, you need to:
The universe doesn’t care how you cut it up, slice it, or serve it. This is a super-easy and healthy snack. Try to go for a natural peanut butter as opposed to the ones that are loaded with extra sugar, and stay pretty close to the serving size.
4. Protein Bar
My two go-to plant-based protein bars are:
These do have a bit of sugar in them, so I save them for immediately after workouts to spike insulin and replace glycogen … or something like that. Myth? Broscience? Either way, they taste great, and it works for me!
5. Homemade Seitan
This may be the only elaborate recipe in this list, but making this dish is worth it. A small box of seitan (two servings) can cost $5 to $6 at the store, but this recipe yields three times that amount and costs maybe $2! Seitan, or wheat meat, is super-high in protein and very tasty. It is primarily made of gluten, so if you’re gluten-intolerant, avoid this one. All others: Enjoy getting buff on this homemade goodness.
6. Sweet Potato and Tofurky Kielbasas
I came up with this combination randomly when I was running out of groceries, and it ended up being one of my absolute favorites. Tofurky Kielbasas are absolutely delicious. All you need to do is:
7. Chicken and Brown Rice or Quinoa
This is your typical bodybuilder meal: good carbs, good proteins—the end. This is a pretty standard meal for me when I am not feeling creative and need something that will fill me up.
8. Tofu/Broccoli/Anything Stir-Fry
This recipe is similar to “chicken” and rice, but a lot more fun.
If I’m eating this earlier in the day, I serve it over a bed of brown rice. If this is a later meal, I omit the rice and eat just the protein and vegetables. Meat-eaters like to hype bacon like crazy, but this is the perfect recipe to shut them up with, especially if you bust out the vegan hype machine known as Sriracha.
9. Super (or Naked) Burritos
Just like you’d get at those big burrito chains!
Add whatever you’d like, really. This meal is great for a big chest or leg day at the gym, and you won’t be spending $7 on one burrito! You can reuse these ingredients for other burritos or salads throughout the week.
10. Super Salad
This is a great low-carb option that I eat later in the day or at night.