Author Topic: Vegan/Vegetarian meals for health & fitness  (Read 3515 times)

Exhale

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Vegan/Vegetarian meals for health & fitness
« on: March 24, 2017, 09:35:43 PM »
I'm looking for vegan/vegetarian meals that support fitness & weight loss. Thank you in advance for your suggestions!
« Last Edit: March 26, 2017, 09:17:53 AM by Exhale »

brooklynmoney

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Re: Vegetarian meals for health & fitness
« Reply #1 on: March 24, 2017, 09:42:49 PM »
I just made chickpea and cauliflower patties. I ate them over a bed of spinach and with non dairy sour cream. http://minimalistbaker.com/turmeric-chickpea-fritters/

I also just make veggie stir fry with tofu and eat it without rice.
Veggie cassoulet is one of my faves.

http://www.epicurious.com/recipes/food/views/vegetarian-cassoulet-241753


GreenSheep

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Re: Vegetarian meals for health & fitness
« Reply #2 on: March 26, 2017, 06:45:38 AM »
nomeatathlete.com has some recipes. The website was started by a guy who decided to become vegetarian while he was trying to qualify for the Boston Marathon. He was sure it would worsen his performance, but he had other reasons for wanting to be vegetarian, so he went for it anyway and was shocked that his performance actually improved. Then he went from vegetarian to vegan.

veganrunnereats.com also has recipes.

Other sites I've found helpful:
forksoverknives.com
ohsheglows.com
feastingonfruit.com
(mostly desserts that you would never know are made with mostly just fruit!)
drmcdougall.com
lighter.world
(They have a free option, which I use, and you can see recipes submitted by various athletes, chefs, nutrition experts, etc. and decide who you want to eat like! You can also enter information about how much time you want to spend cooking, etc.)

Exhale

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Re: Vegetarian meals for health & fitness
« Reply #3 on: March 26, 2017, 09:17:23 AM »
Quote from: [b
brooklynmoney [/b]link=topic=70532.msg1488957#msg1488957 date=1490413369]
I just made chickpea and cauliflower patties. I ate them over a bed of spinach and with non dairy sour cream. http://minimalistbaker.com/turmeric-chickpea-fritters/

I also just make veggie stir fry with tofu and eat it without rice.
Veggie cassoulet is one of my faves.

http://www.epicurious.com/recipes/food/views/vegetarian-cassoulet-241753


Thank you! All of these look good, but that Vegetarian Cassoulet looks especially awesome. Given that a dreary grey day here, I think I'll make it today. I'll report back on how it turned out.

Exhale

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Re: Vegetarian meals for health & fitness
« Reply #4 on: March 26, 2017, 09:20:16 AM »
nomeatathlete.com has some recipes. The website was started by a guy who decided to become vegetarian while he was trying to qualify for the Boston Marathon. He was sure it would worsen his performance, but he had other reasons for wanting to be vegetarian, so he went for it anyway and was shocked that his performance actually improved. Then he went from vegetarian to vegan.

veganrunnereats.com also has recipes.

Other sites I've found helpful:
forksoverknives.com
ohsheglows.com
feastingonfruit.com
(mostly desserts that you would never know are made with mostly just fruit!)
drmcdougall.com
lighter.world
(They have a free option, which I use, and you can see recipes submitted by various athletes, chefs, nutrition experts, etc. and decide who you want to eat like! You can also enter information about how much time you want to spend cooking, etc.)


Thank you for taking the time to compile this list! I truly appreciate the introduction to all of this great information. Luckily, it's Sunday and I have time to peruse the sites. :-)

I'll let you know my faves.

Helvegen

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #5 on: March 26, 2017, 04:07:17 PM »
Last night, we had veggie fajitas. Sauteed bell peppers, onions, mushrooms, chickpeas, and then added this sauce at the very end. It was amazing.

Lanthiriel

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #6 on: March 26, 2017, 08:35:31 PM »
I made this to take for lunch for the week since I'm trying to lose weight. I also had it for dinner tonight and it's delicious.

https://www.popsugar.com/fitness/Butternut-Squash-Lentil-Soup-Recipe-Slow-Cooker-33494509

brooklynmoney

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #7 on: March 26, 2017, 08:47:18 PM »
Legumes are my jam. I know carbs, blah blah. But I use them as the main focus of most of my meals and I feel they are cheaper and healthier than meat-based meals.

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #8 on: March 26, 2017, 10:03:50 PM »
Legumes are my jam. I know carbs, blah blah. But I use them as the main focus of most of my meals and I feel they are cheaper and healthier than meat-based meals.
I hear you brooklynmoney - same here. I've tried all kinds of protein sources and legumes, in moderation, work best for meodyy b
« Last Edit: March 26, 2017, 10:13:14 PM by Exhale »

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #9 on: March 26, 2017, 10:06:17 PM »
Last night, we had veggie fajitas. Sauteed bell peppers, onions, mushrooms, chickpeas, and then added this sauce at the very end. It was amazing.

OMG, Helvegen - that sauce looks so good! Can I come over the next time you have it? :-)

I especially like how simple it is => orange juice, lime juice, oil, ancho powder (who would've thought those three would work together), garlic, cilantro, chipotle, salt and pepper in a food processor. Thank you for this tip!
« Last Edit: March 26, 2017, 10:12:08 PM by Exhale »

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #10 on: March 26, 2017, 10:10:04 PM »
I made this to take for lunch for the week since I'm trying to lose weight. I also had it for dinner tonight and it's delicious. https://www.popsugar.com/fitness/Butternut-Squash-Lentil-Soup-Recipe-Slow-Cooker-33494509[/i]

Thank you Lanthiriel! This recipe is perfect for a lazy cook like me. :-)  Quick question: did you saute the onions first?

Butternut Squash Lentil Soup
- 8 cups veggie broth
- 1 yellow onion, chopped
- 2 cups red lentils, rinsed
- 3 stalks celery, sliced
- 3 large carrots, peeled and sliced
- 1 pound (3 cups) butternut squash, peeled and diced
- 2 cloves garlic, minced
- 1/2 teaspoon nutmeg
---
- Add all ingredients to the slow cooker, and secure the lid.
- Turn it on low, and leave for eight hours (or on high for five hours).
- Give it a stir and serve


travelbug

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #11 on: March 26, 2017, 10:11:31 PM »
I made this sauce last night and popped it on gnocchi with steamed veggies. It was amazing. DH scrunched up his nose when I suggested it, but then rated it a 21/10 after eating it.

http://ohsheglows.com/2014/01/20/cauli-power-fettuccine-alfredo-vegan/

Instead of using powders I used real onion and garlic, sautéed and then pureed with the other ingredients.
« Last Edit: March 26, 2017, 10:13:38 PM by travelbug »

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #12 on: March 26, 2017, 10:16:50 PM »
Thank you travelbug! It looks scrumptious - I'd probably serve it over zucchini noodles (yum!). I wonder if roasting the garlic would deepen/improve the flavor. So far, I find that ohsheglows recipes are second only to Budget Bytes. Do you have any other favorite recipe sites?

TravelJunkyQC

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #13 on: March 27, 2017, 07:20:07 AM »
I made this: http://www.thekitchn.com/recipe-red-lentil-soup-recipes-from-the-kitchn-212392 over the weekend - it's delicious!
I'm having it for lunch today, along with a tortillas that I sprinkled with some herbs and spices and oil, popped in the oven a few minutes to make it crispy like chips.
An apple for desert and I'm good to go!

Soups and salads are my go-to in general for healthy post-workout meals. I tend to eat the biggest meal of the day at lunch, and big stews or heavy meals just don't sit right with me. So a salad with hard-boiled egg, feta cheese, chickpeas, and/or any other type of protein is perfect for me. Hearty soups (minestrone is my personal favourite) also fill up and give me energy without feeling too heavy.

Lanthiriel

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #14 on: March 27, 2017, 08:44:38 AM »
I made this to take for lunch for the week since I'm trying to lose weight. I also had it for dinner tonight and it's delicious. https://www.popsugar.com/fitness/Butternut-Squash-Lentil-Soup-Recipe-Slow-Cooker-33494509[/i]

Thank you Lanthiriel! This recipe is perfect for a lazy cook like me. :-)  Quick question: did you saute the onions first?

Butternut Squash Lentil Soup
- 8 cups veggie broth
- 1 yellow onion, chopped
- 2 cups red lentils, rinsed
- 3 stalks celery, sliced
- 3 large carrots, peeled and sliced
- 1 pound (3 cups) butternut squash, peeled and diced
- 2 cloves garlic, minced
- 1/2 teaspoon nutmeg
---
- Add all ingredients to the slow cooker, and secure the lid.
- Turn it on low, and leave for eight hours (or on high for five hours).
- Give it a stir and serve


Truth time: I hate the texture of onions, so I left them out :)

frooglepoodle

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #15 on: March 27, 2017, 10:11:07 AM »
My husband thinks he need a lot of protein, but I try to sneak in meatless meals when I can. Here are a few favorites:

https://www.hellofresh.com/recipes/french-lentil-salad-with-brussels-sprouts-honey-roasted-sweet-potatoes-and-feta-56155548fd2cb98e5e8b4567/
(The amounts given in the recipe are odd for some ingredients since it's from a meal delivery service, but exact proportions aren't too important, and is good without the feta too for vegans).

http://www.milkfreemom.com/vegan-quinoa-sweet-potato-chili/

http://www.cinnamonspiceandeverythingnice.com/quinoa-salad-with-apples-cranberries-and-feta/ (This is pretty high calorie but works well as a side dish or served on a bed of spinach)


GreenSheep

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #16 on: March 27, 2017, 10:46:11 AM »
For those looking to decrease their grocery bill and trim the ole waistline at the same time... you don't need oil. Ever. It's one of the most calorie-dense things people eat, and it's generally not cheap, and almost never free.

People think it makes things taste better, but it really just makes you need to use more salt, sugar, and spices to overcome it. Consider pouring yourself a nice big spoonful of oil and drinking it. Ick. Why would that be a good addition to your food? You can sautee onions and such in water or vegetable broth. (Just keep adding a tablespoon or two at a time to prevent sticking.) You can use water instead of oil to make spices stick to vegetables that you're going to roast. They'll still get crispy if you cook them over 400 degrees. You can substitute things like bananas, apple sauce, nuts, etc. in baked goods. You can make salad dressings out of blended fruits and/or nuts. (Nuts aren't cheap, either, but in-season fruit is!)

I wish I'd known this before I stocked up on coconut oil and olive oil at Costco! Now I use them for skin care products instead!

This site isn't specifically for athletes, but it has some great recipes for vegan and oil-free yumminess that is health-promoting:
straightupfood.com -- also generally uses reasonably priced, easy-to-find ingredients.

ClovisKid

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #17 on: March 27, 2017, 03:15:33 PM »
For those looking to decrease their grocery bill and trim the ole waistline at the same time... you don't need oil. Ever. It's one of the most calorie-dense things people eat, and it's generally not cheap, and almost never free.

People think it makes things taste better, but it really just makes you need to use more salt, sugar, and spices to overcome it. Consider pouring yourself a nice big spoonful of oil and drinking it. Ick. Why would that be a good addition to your food? You can sautee onions and such in water or vegetable broth. (Just keep adding a tablespoon or two at a time to prevent sticking.) You can use water instead of oil to make spices stick to vegetables that you're going to roast. They'll still get crispy if you cook them over 400 degrees. You can substitute things like bananas, apple sauce, nuts, etc. in baked goods. You can make salad dressings out of blended fruits and/or nuts. (Nuts aren't cheap, either, but in-season fruit is!)

I completely agree with this about oil!  Even olive oil is is about 10% saturated fat.  For those of you subscribing to this new coconut oil kick, you are building up to a circulatory system catastrophe.  Coconut oil has almost twice as much saturated fat than butter.  You should just switch back, it's healthier.  Think heart attack and/or stroke.  Dead serious.

For OP, it is very unlikely that you will lose any weight by simply switching to a vegetarian or vegan diet.  Many vegans I know have substituted oils, fats and sugars for meat, dairy and eggs.  I call them junk food vegans.  There are a lot of them, and most are fat.  They are more unhealthy than they were before they stopped eating animal products.  I'd also recommend some of the earlier posters' referrals to Dr. McDougall's site and books, Forks Over Knives, and my personal lifesaver, Dr. Esselstyn, whose book on heart disease gave me the road map to lose weight and reduce my cholesterol by 25% in a matter of months.  It has some great recipes in the back of the book from his wife.

I'll stop there as I am sure I've offended some people, and nutrition discussions can get as bad as politics and religion... :)


TrMama

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #18 on: March 27, 2017, 04:45:37 PM »
I love all the recipes I've tried from http://cookieandkate.com/

They're a few years old, but I also like many of the recipes from Isa Chandra Moskowitz (sp?). She has a bunch of books with Veganomicon in the title. I made her Manhattan Glam Chowder this weekend and it was delish, as always. I used dried shitakes instead of fresh since they're so much cheaper. Just soak in hot water to rehydrate.

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #19 on: March 27, 2017, 10:37:15 PM »
I made this: http://www.thekitchn.com/recipe-red-lentil-soup-recipes-from-the-kitchn-212392 over the weekend - it's delicious! I'm having it for lunch today, along with a tortillas that I sprinkled with some herbs and spices and oil, popped in the oven a few minutes to make it crispy like chips. An apple for desert and I'm good to go!

Soups and salads are my go-to in general for healthy post-workout meals. I tend to eat the biggest meal of the day at lunch, and big stews or heavy meals just don't sit right with me. So a salad with hard-boiled egg, feta cheese, chickpeas, and/or any other type of protein is perfect for me. Hearty soups (minestrone is my personal favourite) also fill up and give me energy without feeling too heavy.

Lentil soups are my go-to - thank you for this recipe. I'll give it a try. Speaking of recipes, do you have a go-to minestrone recipe you could share? That's not in my repertoire yet and I'd love to add it.

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #20 on: March 27, 2017, 10:41:03 PM »
I made this to take for lunch for the week since I'm trying to lose weight. I also had it for dinner tonight and it's delicious. https://www.popsugar.com/fitness/Butternut-Squash-Lentil-Soup-Recipe-Slow-Cooker-33494509[/i]
Thank you Lanthiriel! This recipe is perfect for a lazy cook like me. :-)  Quick question: did you saute the onions first?
[/i]
Truth time: I hate the texture of onions, so I left them out :)

My people! I live in a one bedroom apartment and don't enjoy smelling onions for the next couple days after cooking them. In other words, you made my day to know this soup is good without the onions! I always thought they were a must-have. Now I'm going to try other soup without onions as well (or, at minimum, substitute leeks).

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #21 on: March 27, 2017, 10:47:41 PM »
My husband thinks he need a lot of protein, but I try to sneak in meatless meals when I can. Here are a few favorites:

https://www.hellofresh.com/recipes/french-lentil-salad-with-brussels-sprouts-honey-roasted-sweet-potatoes-and-feta-56155548fd2cb98e5e8b4567/
(The amounts given in the recipe are odd for some ingredients since it's from a meal delivery service, but exact proportions aren't too important, and is good without the feta too for vegans).

http://www.milkfreemom.com/vegan-quinoa-sweet-potato-chili/

http://www.cinnamonspiceandeverythingnice.com/quinoa-salad-with-apples-cranberries-and-feta/ (This is pretty high calorie but works well as a side dish or served on a bed of spinach)

I'm eat a lot of of Buddha Bowls and think that Brussels Sprout/Yam/Lentil combo needs to be added to my rotation. Thank you for that idea! And hats off to you for finding the one recipe that might actually allow me to eat quinoa. I've tried to like quinoa, but the truth is that it needs to be well camouflaged to work. This chili should do the trick. Makes me realize I could add quinoa to the lentil soups too. Hmm...

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #22 on: March 27, 2017, 10:52:25 PM »
For those looking to decrease their grocery bill and trim the ole waistline at the same time... you don't need oil. Ever... You can saute onions and such in water or vegetable broth. (Just keep adding a tablespoon or two at a time to prevent sticking.) You can use water instead of oil to make spices stick to vegetables that you're going to roast. They'll still get crispy if you cook them over 400 degrees. You can substitute things like bananas, apple sauce, nuts, etc. in baked goods. You can make salad dressings out of blended fruits and/or nuts. (Nuts aren't cheap, either, but in-season fruit is!)...

Wow - I never thought you could roast without oil. I'd like to give it a try. Would you let me know the portions for water and veggies (so as to avoid steaming)?

"salad dressings out of blended fruits and/or nuts" - this is so true, also a squeeze of orange/lemon/lime is a great dressing.

Exhale

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #23 on: March 27, 2017, 10:58:34 PM »
...For OP, it is very unlikely that you will lose any weight by simply switching to a vegetarian or vegan diet.  Many vegans I know have substituted oils, fats and sugars for meat, dairy and eggs.  I call them junk food vegans.  There are a lot of them, and most are fat.  They are more unhealthy than they were before they stopped eating animal products.  I'd also recommend some of the earlier posters' referrals to Dr. McDougall's site and books, Forks Over Knives, and my personal lifesaver, Dr. Esselstyn, whose book on heart disease gave me the road map to lose weight and reduce my cholesterol by 25% in a matter of months.  It has some great recipes in the back of the book from his wife. I'll stop there as I am sure I've offended some people, and nutrition discussions can get as bad as politics and religion... :)

All suggestions are welcome ClovisKid! Thank you for dropping by and for the recommendations. I should clarify that I'm not switching to vegan/vegetarian diet. It's always been what my body prefers and so I eat that way. I'm just in a phase of life in which getting fit by my 50th birthday is a goal with delicious healthy eating as a part of the process. This forum is get new recipes and ideas (like the GreenSheep's suggestion about no oil) so I can enjoy healthier and interesting new (to me) dishes.
« Last Edit: March 27, 2017, 11:00:26 PM by Exhale »

travelbug

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #24 on: March 28, 2017, 12:19:42 AM »
Thank you travelbug! It looks scrumptious - I'd probably serve it over zucchini noodles (yum!). I wonder if roasting the garlic would deepen/improve the flavor. So far, I find that ohsheglows recipes are second only to Budget Bytes. Do you have any other favorite recipe sites?

I am sure it would. I just caramelised the onions in a cast iron skillet (added normal onions instead of onion powder) and then added garlic to that for a few minutes until it smelled divine.

Love this lady, a fellow Australian and all of her recipes are in the comments, everything is delicious that I have made;

https://www.instagram.com/rawandfree/?hl=en

This ice-cream is amazing and her recipes are great as well;

https://www.instagram.com/rawandfree/?hl=en


xo

GreenSheep

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #25 on: March 28, 2017, 05:37:35 AM »
Wow - I never thought you could roast without oil. I'd like to give it a try. Would you let me know the portions for water and veggies (so as to avoid steaming)?

Oh, I never measure the water or veggies! I just chop the vegetables, throw them on a (parchment-lined or otherwise nonstick -- very important!) pan, and then wet my hands and rub some water on them. You just need to moisten them enough so the spices will stick to them. As long as they's some space between them on the pan, they'll avoid steaming. Just cook until they're a little bit brown on the edges.

MsSindy

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Re: Vegan/Vegetarian meals for health & fitness
« Reply #26 on: March 28, 2017, 01:24:35 PM »
another quickie recipe:  Chickpea Salad
Make like you would your favorite Tuna Salad, except smash up Chickpeas for the tuna.  I generally make mine by adding:
 - Veganaise
 - Mustard
 - splash lemon juice
 - paprika
 - relish
 - celery for crunch
 - S & P

super easy and I either put it in a sandwich, serve with crackers, or plop it on top of a bed of lettuce.  This is a staple lunch item for us.