• 10 meatless recipes that build muscle

10 meatless recipes that build muscle

These are some amazing options that you can incorporate into your diet. There are bland clean diets and there are diets that don’t even seem like you are adhering to one. These recipes allow you to have filling, great taste, and guilt free. These are great muscle meals as well as great options if you want to lose fat while still having delectable dishes.


10 meatless recipes that build muscle

Potato quinoa patties with chickpea curry

Picture courtesy of Vegan Richa’s Indian Kitchen

Serves 4


Potato-Quinoa Tikki:

3 medium potatoes, boiled and mashed

1 1/2 cups cooked quinoa

1/3 cup onion (red or white), finely chopped

1 green chili, finely chopped

1/2 cup chopped fresh cilantro

1 Tbsp. chopped fresh ginger

1/2 tsp. cumin seeds

1/2 tsp. red chili powder

1 tsp. coriander powder

1/4 tsp. black salt

3/4 tsp. salt (or to taste)

1 slice stale bread, crumbled (or handful of bread crumbs)

Chana Masala (Chickpea Curry):

2 tsp. oil

1/2 medium onion, chopped

1/2 tsp. cumin powder

1/4 tsp. turmeric

Pinch of asafetida

3 medium tomatoes

1” ginger, chopped

4 cloves garlic, minced

1/2 tsp. red chili flakes (or to taste)

1 tsp. lemon juice

1 can (15 oz.) garbanzo beans, drained and rinsed

1/2 tsp. salt (or to taste)

1/2 tsp. raw sugar

1 tsp. chana masala powder (or to taste)

Nutrition Facts (Per Serving)

Calories: 345

Protein: 12 grams

Carbs: 64 grams

Fat: 6 grams

10 meatless recipes that build muscle

Vanilla cake batter pudding

Picture courtesy of Physical Kitchness

Serves 4


2 scoops vegan vanilla protein powder

1 cup unsweetened pea milk

1/3 cup cashew butter

1 vanilla bean pod, seeds removed

Nutrition Facts (Per Serving)

Calories: 304

Protein: 12 grams

Carbs: 26 grams

Fat: 15 grams




10 meatless recipes that build muscle

Blue berry cake

Picture courtesy of Epicurean Bodybuilder

Serves 1


1 slice French bread, cubed

2 large eggs

1/4 cup low-fat milk

1 Tbsp. Splenda (or sweetener of choice)

1 tsp. ground cinnamon

2 tsp. vanilla extract

1 cup mixed berries

1 scoop + 1 Tbsp. WHEY+ vanilla protein isolate

1 Tbsp. water (more if needed)

Nutrition Facts (Per Serving)

Calories: 533

Protein: 52 grams

Carbs: 49 grams

Fat: 13 grams


10 meatless recipes that build muscle

Potato Soup with Spinach and Jalapeno

Picture & recipe courtesy of Healthy Delicious

Serves 6


2 tsp. unsalted butter

4 oz. bacon, finely chopped

1 small red onion, finely chopped

1 jalapeno, seeded and minced

2 lbs. potatoes, peeled and chopped into 1” cubes

8 cups chicken bone broth

8 oz. spinach, tough stems removed and leaves coarsely chopped

Finely ground unrefined sea salt


Nutrition Facts (Per Serving)

Calories: 283

Protein: 17 grams

Carbs: 28 grams

Fat: 11 grams

10 meatless recipes that build muscle

Masala Omelet

Picture courtesy of The Veggie Indian


Serves 2


4 large eggs

1 medium onion, chopped

1/2 small tomato, chopped

2 green chilies, chopped small

Handful of fresh cilantro, chopped

Salt to taste

1/4 tsp. red chili powder

Pinch of black pepper

1/4 tsp. garam masala

1 Tbsp. milk

1 Tbsp. oil

Nutrition Facts (Per Serving)

Calories: 238

Protein: 14 grams

Carbs: 8 grams

Fat: 17 grams




 10 meatless recipes that build muscle

Kale Saag Paneer

Picture courtesy of Rhubarbarians


Serves 6


3 Tbsp. ghee or butter, divided

2/3 lb. paneer, cubed

1 red onion, diced

4 cloves garlic, minced

2” fresh ginger, peeled and minced

1/2 tsp. ground cayenne

1/2 tsp. ground turmeric

1 tsp. ground cumin

4 tsp. garam masala

8 cups chopped kale, stems removed

4 cups packed mustard greens, chopped

4 cups packed spinach, chopped

1/4 cup water

1/2 cup plain yogurt

Salt and freshly ground black pepper to taste

2 small mangoes, peeled and diced

Fresh cilantro, for garnish

Nutrition Facts (Per Serving)

Calories: 304

Protein: 15 grams

Carbs: 25 grams

Fat: 18 grams

 10 meatless recipes that build muscle

Baked Potato with Greek Yogurt and Sriracha-Roasted Chickpeas

Picture & recipe courtesy of Health Digezt

Serves 4


4 medium potatoes, baked (or microwaved)

1 can (15 oz.) chickpeas

2 Tbsp. extra virgin olive oil

1/2 tsp. cumin

1 tsp. Sriracha chili sauce (adjust to taste)

2 cups plain nonfat Greek yogurt

2 tsp. dried dill (or 2 Tbsp. fresh dill)

1 tsp. garlic powder

Salt and black pepper to taste

1 fresh cucumber, seeded and chopped

Nutrition Facts (Per Serving)

Calories: 480

Protein: 26 grams

Carbs: 76 grams

Fat: 10 grams


10 meatless recipes that build muscle

Mac with Cottage Cheese & Cheddar

Picture courtesy of Dashing Dish

Serves 1


1/3 cup elbow macaroni noodles

1/2 cup water

Pinch of salt

2 Tbsp. unsweetened almond milk

1/8 cup reduced-fat cottage cheese

3 Tbsp. low-fat shredded cheddar cheese

Freshly ground black pepper to taste

Pinch of ground mustard (optional)

Nutrition Facts (Per Serving)

Calories: 219

Protein: 14 grams

Carbs: 29 grams

Fat: 5 grams



 10 meatless recipes that build muscle

Spaghetti Squash Pie

Picture courtesy of Natural Comfort Kitchen

Serves 6


Cooking spray

1 large spaghetti squash (about 5 lbs.)

Sea salt to taste

2 1/2 Tbsp. extra-virgin olive oil

1 large zucchini

1/2 cup (about 1 1/2 oz.) grated Parmesan

2 cups (about 8 oz.) grated mozzarella (or fontina cheese)

3 cups mushroom marinara

1/2 medium onion, finely chopped

1 cup ricotta cheese

3 large eggs

Freshly ground black pepper to taste

Fresh basil (optional garnish)

Nutrition Facts (per Serving)

Calories: 333

Protein: 23 grams

Carbs: 17 grams

Fat: 20 grams




Implement these fantastic and meatless recipes into your training and diet program and watch the results roll in!




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