Vegan Women's Strength Coach
Driffield, East Yorkshire
Be Kind and Strong
Contrary to popular belief, it is possible to build muscle and maintain good health on a vegan diet. Plant-based sources of protein such as beans, lentils, tofu, and tempeh can provide all the essential amino acids needed for muscle growth and repair. Additionally, a vegan diet rich in fruits, vegetables, whole grains, and healthy fats can provide the necessary vitamins, minerals, and antioxidants for optimal health. Consistency with exercise and proper recovery time are also key factors in building muscle on a vegan diet. With a well-planned vegan diet and proper exercise routine, it is possible to achieve your fitness goals while maintaining good health.
How to create a healthy balanced vegan diet
To structure a vegan diet for optimum health, it's important to focus on getting enough protein, iron, calcium, and vitamin B12. Good sources of protein for vegans include beans, lentils, tofu, tempeh, nuts, and seeds. It's also important to eat a variety of fruits, vegetables, whole grains, and healthy fats.Here's an example recipe that has 30 grams of protein:
Vegan Lentil and Quinoa Salad
Ingredients:
- 1 cup cooked quinoa
- 1 cup cooked lentils
- 1 red bell pepper, diced
- 1/2 red onion, diced
- 1/4 cup chopped fresh parsley
- 1/4 cup chopped fresh mint
- 1/4 cup chopped fresh cilantro
- 1/4 cup olive oil
- 2 tablespoons lemon juice
- Salt and pepper to taste
Instructions:
1. In a large bowl, combine the cooked quinoa, cooked lentils, diced red bell pepper, and diced red onion.
2. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper.3. Pour the dressing over the salad and toss to combine.
4. Add the chopped parsley, mint, and cilantro and toss again.
5. Serve chilled or at room temperature.
This salad provides a balanced mix of protein, fiber, and healthy fats, making it a great option for a vegan meal.
