If you still think vegans have a hard time being fit and healthy, it’s time to get with the program. Whether they’re smashing world records in endurance or weight lifting, winning bodybuilding competitions, or taking home UFC titles, the verdict is in: Muscles don’t need meat.
Roasted Teriyaki Mushrooms and Broccolini Soba Noodles
Made from buckwheat, soba noodles not only have that 4:1 ratio, but they’re also a complete protein. Pair the Japanese staple with teriyaki mushrooms for a rich, satisfying, meaty dimension, as well as broccolini and chilis, which have anti-inflammatory properties.
Lentil Spinach Soup
Popular as it is, the 4:1 ratio of carbs to protein isn’t gospel. Some people prefer something closer to 2:1 or 3:1, and there are others who think you’ll recover just fine with only carbs and no protein at all. Lentils have about 2.2 grams of carbs for every gram of protein, and this Mediterranean soup combines them with tomatoes and spinach for added vitamins and minerals, in addition to about 12 grams of protein per serving.
Slow Cooker Chocolate Cherry Steel-Cut Oats
With their dietitian-approved 4:1 ratio, steel-cut oats are an awesome choice, despite their lengthy prep time. That’s where the magic of the slow cooker comes in. This recipe is perfect post-workout thanks to the combo of cocoa powder, a powerful anti-inflammatory agent, and cherries, which help reduce post-workout muscle soreness.
4.Black Bean Sweet Potato Chili
No meat doesn’t mean no chili for vegans. This rich, thick, creamy, spicy, and sweet concoction hits all the right notes, and although black beans have fewer than 3 grams of carbs for every gram of protein, that just means you have a license to indulge with that warm, comforting sweet potato.
