Vegan/vegetarian meals and recipes

[miketubbs]

I am a nutritionist and do meal plans for fighters in camps (making weight, training, competition etc), as well as nutrition parties that teach people about healthy eating habits..including meal prep and recipes. We also do some meal delivery service. I'll post a few recipes and will answer questions as much as possible with the time I have. (oh and all the recipes/meals are vegetarian/vegan) Here is a recipe I have off the top of my head...it's one of my fave's.

1 cup spinach
1 cup mixed greens
1/2 cup cooked quinoa (cooks like rice, 2 cups water to boil, add 1 cup quinoa, simmer and cover approx 20 min)
1/8 cup feta cheese
1/2 chickpeas
1/2 strawberries

This is 352 calories and 19grams of protein! As well it is loaded with greens and fibre.

Not every meal is salad lol, this one was on my mind because I had it today.

[Tony Toffolo]

Awesome guy. Thanks for sharing. Keep'em coming.

[Aab]

352 calories = me still hungry...... i need something easy.......canned and frozen vegetables is what i have been doing. but i need variety. easy stuff to make over a stove in bulk quantity and maybe some microwaved shit.

[miketubbs]

Here's one more

1 cup yam, 1/2 cup black beans, 1/4 salsa, small serving daiya cheese, large tortilla
538 calories 20 protein (tortilla alone is 190 cals...check your tortilla calories and adjust accordingly)

Cube yam and put in boiling water for about 5 min. until easily pierced (like cooking potatoes)
drain and put yam in bowl, add black beans and mash with masher. A coarse mash is fine, I like the yam to be a little chunky still. (and I leave the skins on)

Add salsa, mix together.
Little bit of olive oil in a frying pan, med/hi heat, tortilla in, spread mix on half of tortilla, add daiya cheese, fold over....flip (like cooking a grilled cheese)

[miketubbs]

See recipe #2... Also a salad that size will still be quite filling. It's deceiving because of the amount of fibre. Not big enough? Double up some of the ingredients...more greens, more quinoa, more beans......etc.

[miketubbs]

352 calories = me still hungry...... i need something easy.......canned and frozen vegetables is what i have been doing. but i need variety. easy stuff to make over a stove in bulk quantity and maybe some microwaved shit.

For the yam make a triple batch of the mix and just cook it in the tortilla as wanted

[Aab]

i love yams and sweet potatoes. ill try this

[Ehsan_Karam]

Also could I get a list of supplements I would want to look into if I were to go either vegan or vegetarian and the reason for each supplement? like if I were to stop doing dairy I would want to look into a calcium supplement right?

[miketubbs]

I would generally avoid calcium supplements...and dairy for calcium for a few reasons. There has been compelling studies showing links with calcium supps to heart disease. If you are specifically low on calcium that is one thing, but you can get all the calcium you need via leafy greens. Broccoli, spinach, kale etc..as well, there is fortified orange juice. Milk intake is actually linked to increased risk of osteoporosis. (and has poor absorption of the calcium anyways) Milk is acidic and actually leaches calcium from the bones to buffer. British Medical Journal also just did a study backing this up. http://exhalewellness.ning.com/profi...d-bone-lossnot

As for supps I would say FIRST start with your diet. Get that in order and go from there and see if there is any deficiencies you have. Personally I use a RAW multi from vitamin code, a vitamin c 1000mg and a vitamin d 1000iu. All of which are reasonably priced.

[miketubbs]

One more thing...the common "deficiencies" of iron and b12 are not much to worry about. I occasionally also take a b complex...but not often (for the b12) and you can get nutritional yeast in the bulk section and it's generally b12 fortified. Iron is quite abundant in a vegetarian/vegan diet.

Also with b12 it is hard to become deficient. You would have to go out of your way. The b complex or multi and the occasional use of nutrition yeast would cover that.