Mike Mahler
Here are a variety of vegan meals that have a nice balance of protein, fat, low glycemic carbohydrates and are supercharged with spices and plant sterols.
Supercharged Lentil And Veggie Mix
Steam the following for 30 minutes
1 cup of baby spinach
1/4 cup of fresh basil
1 cup of baby carrots
1 tomato
2 cups of cauliflower
2 cups of lentils
Spices added: 1/4 teaspoon each of garlic, turmeric, oregano, and fennel seeds.
After the meal is cooked add 2 tablespoons of hempseeds. The hempseeds and lentils combine well together for complete protein. Finally, add 1-2 tablespoons of Udo’s Choice Oil to the mix which is an exceptional source of essential fatty acids.
Black Beans and Pistachios
Steam the following for 30 minutes
1 cup of fresh basil leaves
1 cup of red bell peppers
1 cup of yellow bell peppers
1 cup of broccoli
2 cups of black beans
Spices added: 1/4 teaspoon each of cumin, oregano, and ginger
After the meal is cooked add 1/4 cup of pistachios. The pistachios and black beans combine well together for complete protein. Finally, add 1-2 tablespoons of Udo’s Choice Oil to the mix which is an exceptional source of essential fatty acids.
Garbanzo Beans And Pumpkin Seeds
Steam the following for 30 minutes
1 cup of baby spinach
1 tomato
1 cup of yellow squash
1 cup cauliflower
2 cups of garbanzo beans
Spices added: 1/4 teaspoon each of turmeric, basil, and rosemary
After the meal is cooked add 1/4 cup of pumpkin seeds. The pumpkin seeds and garbanzo beans combine well together for complete protein. Finally, add 1-2 tablespoons of Udo’s Choice Oil to the mix which is an exceptional source of essential fatty acids.
Kidney Beans And Sliced Raw Almonds
Steam the following for 30 minutes
1 tomato
1 cup yellow bell peppers
1 cup of broccoli
2 cups of kidney beans
Spices added: 1/4 teaspoon each of cumin basil and oregano
After the meal is cooked add 1/4 cup of Kidney Beans. The raw almonds and kidney beans combine well together for complete protein. Finally, add 1-2 tablespoons of Udo’s Choice Oil to the mix which is an exceptional source of essential fatty acids.
Quinoa And Hempseeds
Place 1 cup of quinoa and 2 tablespoons of hemp seeds in a rice cooker. Add two cups of water and cook. This will take around twenty minutes to cook. For enhanced flavor and nutrition add in 1/4 teaspoon of turmeric, basil, and oregano. After the meal has been cooked add one tablespoon of olive oil or Udo’s Oil. For more protein, add two tablespoons of hummus and stir it in.
Power Shakes
Blueberry Vanilla Pumpkin Pie
1 scoop of vanilla pea protein isolate (pure advantage brand)
1 scoop of sun warrior vanilla protein powder
1 tablespoon of pumpkin pie spice
1 tablespoon of Udo’s choice oil
8oz of low sugar almond milk
8oz of ginger tea
2 cups of blueberries
1 scoop of Foundation Formula vitamin/mineral powder
Place in a blender and blend for 30 seconds. Great shake to have for breakfast or an hour after hard workouts.
Coconut Power Shake
This is a great shake for anyone that wants to gain weight. It can also be used for serious fuel two hours before a tough workout.
Ingredients:
Two Scoops of Vanilla Rice Protein
One can of reduced-calorie Coconut Milk (Get at Trader Joes)
Two cups of Frozen Mangoes
Ten ounces of water
Blend for thirty seconds and you are ready to go.
Nutrition Breakdown:
30 grams of protein
27 grams of fat
42 grams of carbohydrates
570 calories
Chocolate Peanut Butter Dessert Shake
This is a great treat for anyone on a reduced carbohydrate diet or for a healthy dessert alternative. I often have this after dinner for dessert.
Ingredients:
Two Scoops of Chocolate Rice Protein
Two Tablespoons Of Peanut Butter
8oz of Vanilla or Chocolate Almond Breeze Almond Milk (reduced-calorie)
1 cup of ice
Blend for thirty seconds and you are ready to go.
Nutrition Breakdown:
40 grams of protein
19 grams of carbohydrates
20 grams of fat
416 calories.
Vanilla Berry Blast Recovery Shake
This is a great workout to have after a tough workout.
Ingredients:
Two scoops of Vanilla Rice Protein
Two cups of frozen blueberries
Ten ounces of water
Nutrition Breakdown:
30 grams of protein
46 grams of carbohydrates
2 grams of fat
322 Calories
Great Workout Insurance Shake
This is a great pre-workout shake to ensure that you have adequate fuel to power through a tough workout.
Ingredients:
Two scoops of Vanilla Rice Protein
Two cups of frozen strawberries
1 tablespoon of Udo’s Choice Oil with DHA
Ten ounces of water
Nutrition Breakdown:
30 grams of protein 120
15 grams of fat 135
34 grams of Carbohydrates 136
391 Calories
Protein Bars
Most protein bars taste terrible and are loaded with sugar. Homemade protein bars are a great healthy alternative.
Vanilla Almond Protein Bar
Ingredients
2 scoops vanilla rice protein
2 tablespoons almond butter
2 tablespoons ground flaxseed
¼ cup of water
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.
Nutrition Breakdown (1 bar)
26 grams of protein
15 grams of carbohydrates
23 grams of fat
371 calories
Chocolate Peanut Butter Protein Bar
Ingredients
2 scoops Chocolate rice protein
2 tablespoons peanut butter
2 tablespoons ground flaxseed
¼ cup of water
Put all of the above ingredients in a bowl and stir with a spoon until you have a thick paste consistency. Divide in two and wrap each bar in tin foil. Place the bars in the fridge overnight. The next day you will have two delicious bars ready for breakfast or whenever you want a snack.
Nutrition Breakdown (1 bar)
27 grams of protein
17 grams of carbohydrates
21 grams of fat
365 calories
Chocolate Pecan Bars
3 scoops of Chocolate Protein Powder
1 tablespoon of cinnamon powder
1/4 cup of pecans
2 tablespoons of flaxseed powder
2 tablespoons of raw almond butter
1 tablespoon of nondairy/non-gluten brownie mix
1/2 cup of low sugar almond milk
Stir it up into a thick paste. Broke off into 6 parts and put it in the fridge for two hours. then backed it at 425 for 11 minutes. Turned out really well. Hard three parts as a snack and then the other three parts for dessert after dinner.
Vanilla Pecan Protein Cookies
Ingredients
3 scoops of vanilla protein powder (equal to 45 grams of protein)
3 tablespoons of sunflower seed butter (equal to 10.5 grams of protein)
1/4 cup of pecans
1 tablespoon of cinnamon powder
1 teaspoon of stevia
1 teaspoon of agave syrup
3 tablespoons of flaxseed powder
around 1/4-1/2 cup of low carb almond milk
Stir all of the above and start with 1/4 cup of almond milk. If it is still chalky, add more. Once you get it into a thick paste-like material break it into 7-8 pieces. Bake for 15 minutes at 425 and you are locked and loaded.
