Plant Powered Athlete: Satisfying Vegan Meals to Fuel Your Active Lifestyle

Plant Powered Athlete: Satisfying Vegan Meals to Fuel Your Active Lifestyle

by Zuzana Fajkusova, Nikki Lefler
Plant Powered Athlete: Satisfying Vegan Meals to Fuel Your Active Lifestyle

Plant Powered Athlete: Satisfying Vegan Meals to Fuel Your Active Lifestyle

by Zuzana Fajkusova, Nikki Lefler


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Fresh, Whole Food Recipes for a Better, Faster, Stronger You

The key to a whole new level of health is as simple as eating well! Zuzana Fajkusova and Nikki Lefler, authors of Vegan Weight Loss Manifesto, have been vegan athletes and health coaches for more than 20 years and have designed the perfect plant-based diet to fuel your body pre-, mid- and postworkout. A vegan diet provides all the essential vitamins, minerals, enzymes and antioxidants an active body needs—and with delicious recipes like Chocolate Muscle Mylk, Veggie Nori Rolls and “The Game Changer” Burger, you never have to sacrifice flavor.

Zuzana and Nikki have discovered the plant-based secret to building leaner, stronger muscles, and with their meal type and timing recommendations for casual, moderate and high-impact workouts, you’re sure to find the best way to give your body the nutrition it needs to keep improving. They even include sample menus to help you plan your plant-based journey to increase your strength and energy while reducing body fat. So, whether you’re a competitive athlete or weekend warrior, this cookbook has recipes that are sure to strengthen your body, mind and spirit.

Product Details

ISBN-13: 9781645670285
Publisher: Page Street Publishing
Publication date: 06/09/2020
Pages: 224
Sales rank: 1,093,826
Product dimensions: 7.90(w) x 8.90(h) x 0.70(d)

About the Author

Zuzana Fajkusova and Nikki Lefler are the founders of and authors of Vegan Weight Loss Manifesto. They are health coaches and the hosts of The Active Vegetarian podcast. They live in Vancouver, Canada.

Table of Contents

Introduction 8

The Paradigm Shift 8

What You Can Expect from This Book 9

Core Principles 10

Getting Started: Genera! Guidelines 10

The Plant-Powered Foods 10

Protein: How to Get Enough 17

Benefits of Raw Foods 24

Why Juice? 24

Soaking & Sprouting 27

Hydration 30

What, When and How Much 32

Nutrient Timing for Peak Performance 32

Natural Weight Loss 35

Lean Muscle Building 35

Cravings 36

What about Supplements? 37

Rest, Relax and Restore 41

Sleep, Meditation and Breath 41

Healthy Gut 42

Fasting 43

Plant-powered recipes 47

The Essentials 49

Pure Nut Mylk 50

Hemp Mylk 52

Quinoa Mylk 53

Cultured Coconut Yogurt 55

Date Syrup 56

Power Nut Butter 58

Green Mix Salad 59

Superfood Salad Topper 60

Simple Nut & Seed Bread 63

Cheesy Kale Chips 64

Gut-Healing Sauerkraut 67

Healthy Start 69

Cleansing Morning Lemonade 71

Powerhouse Green Juice 72

Liver Flush Juice 75

Rise 'n' Shine Smoothie 76

Morning Energizer Smoothie 79

Matcha Latte 80

Maqui Berry Smoothie Bowl 83

Carrot Cake Smoothie Bowl 87

Creamy Mango-Chia Pudding 87

5-Minute Raw Granola 88

Avocado & Pea Smash 90

Smoky Tempeh Scramble 91

Spinach Crepes 93

Workout Fuel 95

Cucumber-Lime Chia Fresca 96

Wellness Shot 99

Postrun Juice 100

Blood Transfusion Juice 103

Raw Power Smoothie 104

Golden Colada Recovery Smoothie 107

Maca-Mint Smoothie 108

Watermelon Rehydrator 108

Plant-Powered Muscle Mylk 111

Chocolate Muscle Mylk 112

Ginger Ale Workout Tonic 114

Sleep Tonic 115

Berry Chia Energy Gel 117

Salted Caramel Endurance Gel 118

Spirulina-Golden Berry Power Bars 121

Coco-Mango Performance Bars 122

Popeye Protein Balls 125

Epic Power Orbs 126

Raw Cinnamon Rolls 129

Endurance Snack Mix 130

Power Main Meals 133

Green Goddess Soup 135

Warming Tortilla Soup 136

Thai Curry Ramen 139

Raw Pad Thai 140

Veggie Nori Rolls 143

Walnut Meat Lettuce Tacos 144

Nourish Bowl 146

Ayurvedic Bowl 149

Pesto Quinoa Bowl 150

Sprouted Falafel 153

Greek-Style Spaghetti Squash 154

"The Game Changer" Burger 157

Super Salads 159

Bok Choy Salad with Citrus-Hemp Dressing 161

Garden Salad with Sumac Vinaigrette 162

Detox Salad 165

Greek Salad in a Jar 166

Wild Rice Salad with Creamy Miso Dressing 169

Roasted Vegetable & Lentil Salad 170

Mock Tuna Salad 173

One-Minute Meals 175

Watermelon + Lime + Sea Salt 177

Mango + Hemp Hearts 177

Pineapple + Spirulina in a Jar 178

Apple-Tahini Sandwich 178

Jammed Walnut Banana Bites 181

Banana + Nut Butter + Cacao Nibs 181

Dates + Almond Butter 181

Avocado + Sprouts Nori Roll 182

Banana + Sprouts + Romaine Lettuce Tacos 182

Desserts with Benefits 185

Blackberry-Lemon Cheesecake 187

Nik's Twix Bars 188

Seasonal Fruit Crumble 189

Golden Banana Bread 190

Om Chocolate Bar 193

Superfood Caramels 194

Dressings, Dips, Spreads and Chutneys 197

Balsamic Vinaigrette 198

Lemon-Tahini Sauce 199

Clean Sour Cream 200

Cilantro Chutney 201

Almond Ricotta 203

Mango Salsa 204

Three-Layer Party Dip 207

Roasted Beet Dip 208

Simple Berry-Chia Jam 211

Sample Menus 212

Recovery Tips and Tools 214

Helpful Resources 216

Acknowledgments 218

About the Authors 218

Index 219

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