Vegan Bodybuilder Recipes

1. Vegan Protein Pancakes

A high-protein vegan breakfast option that is quick and easy to whip up!

This recipe makes around 4 pancakes.

Ingredients

• Half a ripe banana (70 g)
• 1 tbsp ground flax seed
• 30 g vegan protein powder
• 120 ml or 1/2 cup plant milk
• 1/4 teaspoon cinnamon
• 1 teaspoon baking powder
• 40 g or 1/2 cup oatmeal
• Stevia, maple syrup, or other sweetener

Method

• Mash up the banana and set to one side
• Mix the flaxseed with 1 tablespoons of water, set to one side, and wait
• After a few minutes, mix the banana and flax mixture together, along with the protein, plant milk, cinnamon, baking powder, oatmeal, and sweetener together in a bowl, giving you a thick pancake batter
• Scoop batter onto heated pan on medium-heat and cook each side for 3-5 minutes
• Top it off with your favourite pancake toppings and voila!

2. Gingerbread Maca Granola

This makes for a deliciously crunchy topping for your smoothie bowls or as a quick and easy breakfast bowl. Give this one a try!

Ingredients

• 3 cups oats
• 2 tsp cinnamon
• 2 tsp ground ginger
• 1/2 tsp nutmeg
• 1/2 tsp Himalayan salt
• 1 tbsp of Maca powder
• 1 cup chopped pecans
• 1 cup chopped almonds
• 1 cup chopped dates
• 1/4 cup maple syrup

Method

• Preheat the oven to 180C / 350F and line a baking tray with parchment paper
• Mix together the oats, spices, chopped dates, almonds, and pecans in a large bowl and stir well
• Drizzle in the maple syrup and mix until everything is well combined 
• Pour the mixture onto your baking paper and flatten down whilst spreading everything out evenly
• Bake for 20-25 minutes until golden brown, and mix half way through cooking
• Leave to cool, then store in an air-tight container!

3. Pine Nut and Basil Pasta

Combining some of the most classic Italian flavours, this pasta makes for a delicious side to your meal or a tasty lunch! Don’t be shy about adding some more seasonal vegetables to draw out the flavors, too.

Ingredients

• 100g whole wheat fusilli pasta
• 50g pine nuts
• 100g frozen peas
• 1 small onion
• 2 garlic cloves
• 1 handful of fresh basil
• 1 dash of water
• Olive oil
• Salt and pepper

Method

• Add the pasta to a pan of salted, boiling water and cook on a high heat for 10-12 minutes, stir frequently.
• Chop the onion and garlic.
• Heat a frying pan and add the onion, garlic, and peas and fry for around 5 minutes.
• Drain the pasta and add into the pan with the vegetables.
• Transfer to a plate and add the basil, pine nuts, and a drizzle of olive oil.
• Add salt and pepper to taste.

4. Easy Vegan Protein Bars

These easy vegan protein bars are ideal before or after your training sessions to either fuel your muscles beforehand or help them recover afterwards!

Ingredients

• 2 cups gluten-free oats
• 1/2 cup crushed walnuts
• 1 scoop of flavored vegan protein powder
• 1/4 cup cacao powder
• 1/4 cup maple syrup
• 1/2 cup coconut milk
• 2 tsp vanilla extract
• 1/3 cup desiccated coconut
• 150g dark chocolate

Method

• Line a square baking tray with baking parchment 
• Add and mix all ingredients into a large bowl
• Transfer onto your baking tray 
• Press this mixture into the baking tray and lay baking parchment on top, press flat to form an even layer in the tray 
• Pour over melted dark chocolate and leave to set in the fridge overnight
• Take out when they are ready and cut them into sizes of your choice

5. Tropical Blast Smoothie

This smoothie gives you a big blast of nutrients as well as a punch of protein from the vegan protein powder. A solid pre- or post-workout shake!

Ingredients

• 75g pineapple (fresh, frozen, or tinned)
• 75g fresh mango
• 50g blueberries
• 250ml orange juice
• 1 tbsp vegan protein powder
• 1 tbsp peanut butter

Method

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Combine the ingredients in a blender/smoothie maker and blend.

Drink and enjoy!

6. Red Pepper and Chickpea Salad

This really easy recipe is just a case of throwing in lots of nutritious ingredients into a big bowl! Perfect to dip into throughout the week as an addition to your meals, or as part of a meal prep!

Ingredients

• 2 15oz cans chickpeas (no salt), drained and rinsed
• 3 red peppers, finely diced
• 1 cup cilantro, chopped
• 1 cup flat leaf parsley, chopped
• 1-3 cloves garlic, minced 
• 1 tablespoon olive oil
• Juice of 1 lemon
• Pinch of salt and pepper
• Whole wheat pitas

Method

• Mix all ingredients together in a large bowl
• Cover and chill for a minimum of 2 hours to allow flavors to bond
• Once chilled, remove from fridge and spoon into pita bread of your choice.

7. Vegan Chili

This is a really easy and nutritious vegan chili, perfect to whip up for 1 person or to make as part of a weekly meal prep!

Ingredients

• x1 tsp olive oil
• x1 small onion, chopped
• x1 cup canned black beans, rinsed
• x1 cup kidney canned beans, rinsed
• ½ cup frozen corn, defrosted
• x1 8-16 oz can of chopped tomatoes 
• x2 tbsp chili powder
• x1-2 tsp cumin
• x1 tsp garlic powder
• Salt and pepper to taste

Method

• Heat some oil in a large pan on medium heat
• Sauté the onions until soft, approx five minutes
• Add remaining ingredients to pan and stir fry
• Cover and simmer for about 15-20 minutes 
• Serve and enjoy!

8. Hemp Energy Balls

Another great addition to your gym bag as a snack to have pre- or post-workout! These are deliciously packed with peanut butter and hemp seeds, a quality source of fat to support your muscle growth goals!

(Makes around 18 balls)

Ingredients

• x1 cup oats
• x1/4 cup hemp seeds, plus extra to roll balls in
• x1/4 cup shredded unsweetened coconut
• x1/2 cup peanut or almond butter
• x1/4 cup maple syrup
• ¼ cup vegan dark chocolate chips 

Method

• Stir dry ingredients together.
• Once combined, add nut butter, maple syrup, and chocolate and mix until well combined.
• Use a spoon or ice cream scoop to scoop the mix, form each ball by rolling them with your palm.
• Roll and coat the outside of each with hemp seeds 
• Place in a container and store in the fridge!

9. High-protein Salad

An easy salad to stir up with a delicious dressing. High-protein and a great addition to any of your meals!

Ingredients

For the salad:

• 400g canned green or red kidney beans
• 400g canned lentils
• 2-3 handfuls arugula
• x4 tbsp capers

For the dressing:

• x1 tbsp caper brine
• x2 tbsp peanut butter
• x1 tbsp tahini
• x1 tbsp tamari
• x1 tbsp balsamic vinegar
• x2 tbsp hot sauce

Method

For the dressing:

• Mix together all ingredients in a bowl to form a smooth dressing.

For the salad:

• Mix together the arugula, beans, lentils, and capers. 

Top the salad with the dressing and enjoy!

10. Berry Breakfast Smoothie

A very quick and easy smoothie to whip up in the mornings when you’re in a rush!

Ingredients

• 4 tbsp oats
• 2 small bananas, peeled
• 180g frozen berries
• 250ml almond milk
• 1 tbsp MCT oil

Method

Add all the ingredients to a blender or smoothie maker.

Blend until smooth, drink and enjoy!

11. Easy Plant-Based Tacos

Fancy something easy and nutritious to make? These tacos give you the full taste of Mexico while being plant-based!

Serves: 2-3 servings (2-3 tacos each)

Ingredients

• 6 mini tortilla wraps
• 200g tin of sweetcorn, drained
• 1 tsp smoked paprika
• ½ tsp garlic powder
• 1 avocado
• 150g cherry tomatoes, halved
• ¼ red cabbaged, shredded
• 1 lime, sliced into wedges
• 2 tbsp chopped coriander

Method

• Heat a drizzle of olive oil in a frying pan over a medium heat. Add the black beans and sweetcorn and cook for 3 minutes.
• Add the cumin, paprika, garlic powder, and salt and pepper to taste. Squeeze over a lime wedge and cook for a further 3 minutes.
• Meanwhile, slice the avocado in half and remove the stone. Dice the flesh into cubes.
• Remove the beans from the heat and set aside.
• Either warm the tortillas in the microwave or toast on the hob.
• Fill each tortilla with a few spoonfuls of the bean mix, some red cabbage, a few cherry tomatoes, avocado and sprinkle over some chopped coriander.
• Serve with lime wedges.

12. Teriyaki Tempeh Bowl

This quick teriyaki tempeh bowl is the perfect dish if you want a burst of delicious flavors and a big hit of protein! Perfect for post-workout.

Serves: 2

Ingredients

• 160g brown rice
• 4 spring onions, chopped
• 2 tbsp sesame oil
• 2 tbsp soy sauce
• 2 tbsp teriyaki sauce
• 1 tbsp rice vinegar
• 1 carrot
• ¼ head red cabbage, shredded
• 2 radishes, finely sliced (optional)
• 1 clove of garlic
• 120g tempeh, cut into chunks or triangles
• 10 sugar snap peas
• 2 tsp sesame seeds (optional)

Method

• Add the rice to a saucepan and cover with water. Bring to a boil, then cover with a lid and simmer for 15 minutes until cooked and set aside. 
• Either spiralize, finely slice, or peel the carrot to form ribbons.
• Once the rice is cooked, heat 1 tbsp of the sesame oil in a wok or frying pan over medium-high heat.
• Add the garlic, ginger, and half of the spring onions and cook for 3 minutes.
• Add the tempeh and sugar snaps and cook for another 2 minutes.
• Meanwhile, whisk together the remaining sesame oil, soy sauce, teriyaki sauce, and rice vinegar in a small bowl.
• Add the sauce to the pan and mix well. Cook for another 3 minutes or until golden brown.
• Divide the rice between two bowls and top with half of the tempeh mix each.
• Add some radish slices, carrot ribbons, and red cabbage to each bowl.
• Sprinkle over sesame seeds and spring onions to serve.

13. Sweet Potato Hash

Fancy something a bit different? These sweet potato hashes make for an ideal snack or small lunch. Delicious when topped with vegan sriracha mayo, too!

Serves: 2 servings

Ingredients

• 1 medium sweet potato, diced, and lightly steamed
• 1 tin black beans, drained and rinsed
• 1 red pepper, diced
• ½ red onion, diced
• 1 clove of garlic
• 2 tbsp olive oil
• 1 tsp ground cumin
• ½ tsp smoked paprika
• 1 large handful of spinach
• 2 tbsp chopped coriander
• Top with vegan mayo (optional)

Method

• To steam the sweet potato, either microwave or cook in a steamer for 3-5 minutes to soften slightly.
• Heat the olive oil in a non-stick skillet or frying pan over a medium heat.
• Add the onion, garlic, and pepper and cook for 3-5 minutes until softened.
• Add the sweet potato, black beans, cumin, and paprika and season to taste.
• Cook for a further 3 minutes, until the sweet potato is tender.
• Add the spinach and chopped coriander and continue to cook until the spinach has wilted.
• Serve garnished with more chopped coriander

14. Chickpea Cookie Dough

Fancy yourself a high-protein, healthy, sweet treat? Feast your eyes on this chickpea cookie dough - a super simple recipe for the sweet toothed bodybuilders!

Optional tip: Try warming it in the microwave to get a real nice cookie dough texture!

Ingredients

• 1 can drained, rinsed Canned Chickpeas
• 60g Almond Milk
• 40g Smooth Peanut Butter
• 2 Medjool date, pitted
• 0.5 tbsp Vanilla Extract
• 1 dash Salt, Table
• 50g Vegan Dark Chocolate Chips

Method

• Drain can of chickpeas and gather ingredients.
• Combine all ingredients, except for chocolate chips, in a food processor until smooth. Add maple syrup for more sweetness.
• Once the mixture is smooth, fold in chocolate chips and serve!

15. Chia Pudding

Chia pudding is one of the easiest, and tastiest, sweet treats you can whip up. Chia seeds are high in protein and fat, essential nutrients to support your gains!

Ingredients

• 1 cup Almond Milk
• 30g Chia Seeds
• 1 tsp Ground Cinnamon
• 1 tbsp Maple Syrups
• 3 tbsps Peanut butter, smooth style, without salt

Method

• In a large bowl, add the almond milk, chia seeds, cinnamon, and maple syrup. Whisk to combine until smooth.
• Cover and refrigerate until the mixture thickens, about 8 hours (whisk after 4 hours with a whisk).
• Divide the chia pudding into 3 bowls.
• Add 1 tbsp of peanut butter, 1 tbsp of strawberry jam, and 1 tbsp of granola to each bowl.

16. Raw Oat Cookies

Another perfectly tasty and quick sweet recipe, perfect as a snack during the day and a great alternative to the high-sugar cookies you get from the store!

Ingredients

• 1 cup Oat Bran, Raw
• 16 dates, pitted
• 0.5 cup Peanut butter, smooth style, without salt
• 3 tbsps Plain Cashew Butter, without Salt
• 2g Sea Salt
• 3 tablespoons Olive Oil
• 1g Sea Salt

Method

• In a food processor add the oat flakes, dates, peanut butter, cashew butter, and a pinch of salt.
• Blend until smooth
• Roll into 12 balls. Press each ball slightly down
• In a small bowl mix the olive oil, cocoa powder, and a pinch of sea salt
• Spread the cocoa mix on top of the cookies.
• Refrigerate for 1 hour and enjoy!

17. Avocado & Banana Smoothie Bowl

Looking for a high-calorie, healthy recipe to keep you energized throughout the day? Look no further! This smoothie bowl is packed with energy and nutrients. A perfect breakfast for a long day ahead!

Ingredients

• 1 large banana
• 1 avocado
• 6 tsps Agave Syrup
• 60 ml Almond Milk

Method

• Slice the avocado in half and remove the pit. Scoop out one half and add it to a blender or food processor.
• Chop the banana into medium pieces and add it into the blender with the avocado.
• Measure the agave syrup and almond milk and pour them into the blender with the produce. Save one teaspoon of the syrup for topping.
• Pulse all the ingredients together until the smoothie is a thick, creamy texture with no remaining chunks.
• Pour the smoothie into a bowl. Top with the other half of the avocado, blueberries and remaining agave syrup, and enjoy!