Be The Game Changers Recipes For Athletes

 

Be The Game Changers Recipes For Athletes

不少人看過Netflix人氣紀錄片The Game Changers之後,都對運動素食感到興趣,甚至希望嘗試素食!不過對於大魚大肉慣的人,究竟如何素食還能維持肌肉及力量?Green Common 除了早前請營養師撰文  營養學家解開健身/運動迷思 讓你輕鬆「素」造完美體態,更設計了四款素食食譜,讓不同需要的人都能輕易將素食融入生活中!

 

Muscle Building Meal Plan

 

Muscle Building Meal Plan

 

Muscle Building Meal Plan : Breakfast

Vegetarian Breakfast Recipes

Name of Recipe: Beyond Sausage Kimbap with Seaweed Miso Soup

Recipe author:Peony&Ceci


Ingredients:

Beyond Sausage Kimbap

Carrot (Cut into strips) 1/4 pc (15g)
Cucumber (Cut into strips) 1/4 pc (75g)
Spinach (Chopped) 1/2 cup (15g)
Nori Sheet 1 pc (3g)
Rice (Cooked) 1 bowl (200g)
Beyond Sausage (Defrosted) 1 pc (76g)
Sesame Oil 1 tsp (5ml)
Olive Oil 1 tsp (5ml)
 

Seaweed Miso Soup

 
Dry Wakame (Soaked) 2 tbsps (10g)
Gu Wang Miso Soup Base 1 tsp (5ml)
Water 1 cup (240ml)
 

Instructions:

Beyond Sausage Kimbap

  1. Mixed white rice with ½ teaspoon sesame oil, set aside.
  2. Boil spinach for 1 minute and cool it with ice water. Drain and squeeze them to remove excess water and season with ½ teaspoon sesame oil, set aside.
  3. Heat vegetable oil in a frying pan over medium high heat and pan-fry beyond sausage for 6 minutes, turing frequently.
  4. Place nori sheet on a bamboo mat and spread a thin layer of rice, then place cucumber, carrot and spinach in the centre of the mat.
  5. Lift the end of the mat and gently roll it over the ingredients, pressing gently to form a complete roll. Then cut the kimbap roll into 6 pieces and enjoy!
 

Seaweed Miso Soup

  1. In a small bowl, add seaweed and miso soup base, then mix with hot water and done!
 

Nutrition Facts


Energy (kcal) 623.1
Protein (g) 27.6
Total Fat (g) 25.6
Carbohydrates (g) 62.0
Dietary Fiber (g) 5.1
 

Muscle Building Meal Plan : Lunch

Vegetarian Lunch Recipes

Name of Recipe: OmniPork Lasagna

Recipe author:Peony


Ingredients:

OmniPork 1/2 pack (115g)
Lasagna 3 slices (68g)
Onion (Minced) 1/4 pc (83g)
Tomato (Remove the seed for later use,Diced) 1/2 pc (62g)
Kidney Bean(Rinsed) 2 tbsps (20g)
Tomato Sauce 3 tsp (15g)
Daiya Mozzarella Cutting Board Shreds 4 tsp (28g)
Califia Farms Barista Blend Oat Milk 400ml
Garlic (Minced) 1 clove (3g)
Olive Oil 1 tsp (5ml)
Basil 2 slices (3g)
Bay Leaf 1 slice (2g)
 

Instructions:

  1. Heat vegetable oil in a frying pan over medium high heat and saute the garlic and onion until aromatic. Then, add tomato and omniPork and stir-fry until heated throughout. Add red kidney bean and mix well.
  2. Add tomato seeds, tomato sauce, bay leaf and oat milk to a pan. Cook until the sauce thickens, set aside.
  3. To assemble, spread 1/3 vegan meat sauce on the lasagna sheet and sprinkle with 1 tablespoon of mozzarella cutting board shreds. Then, cover with another lasagna sheet.
  4. Repeat 2 layers, and top with remaining vegan meat sauce and mozzarella cutting board shreds.
  5. Bake the lasagna for 15 to 20 minutes at 180°C and garnish with basil and enjoy!
 

Nutrition Facts


Energy (kcal) 744
Protein (g) 28.1
Total Fat (g) 24.4
Carbohydrates (g) 89.0
Dietary Fiber (g) 10.3
 

Muscle Building Meal Plan : Post-workout snack

Vegetarian Post Workout Recipes

Name of Recipe: Yogurt Bowl

Recipe author:Sabina


Ingredients:

Daiya Greek Yogurt Alternative, Strawberry
1 pc (150g)
BEANBAG Cacao Nibs (pc) 1 pc (5g)
Blueberry 2 tbsps (18g)
Wel-B Freeze-Dried Apricot 1 pc (14g)
Manna Organic Dried Cranberries 1/4 cup (28g)

 

Instructions: 

  1. Pour Daiya Strawberry Greek Yogurt Alternative into a serving bowl. Top with BEANBAG Cacao Nibs, blueberry, Wel-B Freeze-Dried Apricot and Manna Organic Dried Cranberries.

 

Nutrition Facts


Energy (kcal) 331
Protein (g) 8.6
Total Fat (g) 7.3
Carbohydrates (g) 47.8
Dietary Fiber (g) 6.0

 

Muscle Building Meal Plan : Dinner

Vegetarian Dinner Recipes

Name of Recipe: One Pan-Roasted Veggies with Portobello Mushroom Pizza

Recipe author:Sabina


Ingredients:

Portobello Mushroom Pizza

Beyond Meat Beyond Burger (Thawed, crumbled)
1 pc (113.5g)
Portobello Mushroom 2 pcs (168g)
Califia Farms Barista Blend Oat Milk 2 tbsps (30ml)
Daiya Mozzarella Cutting Board Shreds 2 tbsps (14g)
Spinach (Chopped) 2 cups (60g)
Garlic (Chopped) 1 clove (3g)

 

Roasted Veggies

Sweet Potato (Cut into wedges) 1 pc (130g)
Pumpkin (Sliced)
1 cup (116g)
Olive Oil 1 tsp (5ml)
Bragg Nutritional Yeast 1 tsp (5g)

 

Instructions: 

  1. Preheat oven to 200°C. Spread olive oil evenly over baking sheet.
  2. Bake sweet potato wedges and pumpkin slices for 15 minutes.
  3. As the vegetables are baked, mix chopped garlic and spinach with Califia Farms Barista Blend Oat Milk in a bowl. Stuff mixture into each portobello mushroom.
  4. Toss Daiya Mozzarella Cutting Board Shreds and Beyond Meat Beyond Burger crumbles on top.
  5. Bake pizzas together with vegetables for 15 more minutes. Sprinkle Bragg Nutritional Yeast on top of vegetables. Enjoy!

 

Nutrition Facts


Energy (kcal) 564.1
Protein (g) 31.9
Total Fat (g) 26.9
Carbohydrates (g) 40.0
Dietary Fiber (g) 11.1

 

 
 

 

Anti-inflammatory Version Meal Plan

 

Anti-inflammatory Version Meal Plan: Breakfast

Vegetarian Breakfast Recipes

Name of Recipe: Strawberry Chia Seed Pudding

Recipe author:Sabina


Ingredients:

Daiya Greek Yogurt Alternative, Strawberry 1 pc (150ml)
Califia Farms Barista Blend Almond Milk 1/2 cup (120ml)
Perfect Earth Organic Chia Seeds 2 tbsps (30g)
Strawberry (Halved) 1/2 cup (72g)
 

Instructions:

  1. In a mixing bowl, mix and whisk Daiya Strawberry Greek Yogurt Alternative and Califia Farms Barista Blend Almond Milk until combined.
  2. Add chia seeds and mix well. Transfer mixture to serving container. Allow it to set in fridge overnight.
  3. Retrieve from fridge then top with strawberries. Enjoy!
 

Nutrition Facts


Energy (kcal) 353.8
Protein (g) 13.4
Total Fat (g) 16.2
Carbohydrates (g) 22.9
Dietary Fiber (g) 15.3
 

Anti-inflammatory Version Meal Plan: Lunch

Vegetarian Lunch Recipes

Name of Recipe: Fish and Chips with Green Pea Dipping

Recipe author:Sabina


Ingredients:

Gardein Fishless Fillet 3 pcs (96g)
Sweet Potato (Cut into wedges) 1 pc (130g)
Pumpkin (Sliced) 1 cup (116g)
Frozen Green Pea 1/3 cup (48g)
Canned Chickpea (Rinsed) 1/3 cup (51g)
Califia Farms Barista Blend Almond Milk, Unsweetened
4 tsps (20ml)
Daiya Cheddar Cutting Board Shreds  4 tbsps (28g)
Bragg Nutritional Yeast 1 tsp (5g)

 

Instructions:

  1. Preheat oven to 200°C. Bake frozen fishless fillets on a non-stick baking sheet for 15 minutes. As the fillets are flipped, add in sweet potato wedges and pumpkin slices then bake for 15 more minutes until fillets are golden brown, crisp and hot throughout.
  2. Cook frozen green peas in boiling water for 2 minutes then drain.
  3. In a blender, blend green peas, chickpea, Califia Farms Barista Blend Unsweetened Almond Milk, Daiya Cheddar Cutting Board Shreds and Bragg Nutritional Yeast until combined.
  4. Plate all ingredients and enjoy!

 

Nutrition Facts


Energy (kcal) 528.2
Protein (g) 22.2
Total Fat (g) 16.2
Carbohydrates (g) 66.7
Dietary Fiber (g) 13.9

 

Anti-inflammatory Version Meal Plan: Post workout snack

Vegetarian Post Workout Recipes

Name of Recipe: Cheesy Truffle Beef Sandwiches

Recipe author:Peony


Ingredients:

Beyond Beef (Defrosted) 56.5g
Daiya Mozzarella Cutting Board Shreds 2 tbsps (14g)
Whole Grain Toast 2 slices (52g)
Kairun Italian truffle sauce 1 tbsp (15g)

 

Instructions:

  1. Heat truffle sauce oil in a pan over medium heat and stir-fry Beyond Beef and Kairun Italian truffle sauce until beyond beef browned.
  2. Add Mozzarella Cutting Board Shreds and cook until cheese melted.
  3. Assemble the whole grain toast by sandwiching fillings. Cut sandwiches at a diagonal and enjoy !

 

Nutrition Facts


Energy (kcal) 320.1
Protein (g) 17.0
Total Fat (g) 14.2
Carbohydrates (g) 22.0
Dietary Fiber (g) 5.0

 

Anti-inflammatory Version Meal Plan: Dinner

Vegetarian Dinner Recipes

Name of Recipe: Spinach & Mushroom Pizza with Crabless Salad

Recipe author:Sabina


Ingredients:

Gardein Crabless Cake 3 pcs (75g)
Kale (Washed, Tear into small pieces) 1 cup (67g)
Yellow Bell Pepper (Diced) 1/2 pc (93g)
Canned Red Kidney Bean (Drained) 1/3 cup (85g)
Follow Your Heart Vegan Honey Mustard 1 tbsp (15g)
Daiya Spinach & Mushroom Pizza 1 slice (135g)

 

Instructions:

  1. Preheat oven to 240°C. Bake 1 piece of frozen pizza and crabless cake on a non-stick baking sheet for 5 to 7 minutes, then turn crabless cake and bake another 5 to 7 minutes until thoroughly heated (Check pizza after 10 minutes).
  2. In a large bowl, mix kale, yellow bell pepper and red kidney beans. Drizzle with vegan honey mustard and toss thoroughly.
  3. Top with crabless cake and enjoy!

 

Nutrition Facts


Energy (kcal) 647.9
Protein (g) 22.3
Total Fat (g) 27.5
Carbohydrates (g) 63.8
Dietary Fiber (g) 13.2

 

 
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Green Common is the world’s first plant-based concept store to create a revolutionary food and lifestyle experience by introducing some of the most advanced global food-tech innovations. Our sales network has spread to over 10 countries and regions. Green Common aims at encouraging you to move toward a plant-based diet, our Green Sharing column includes everything you need to know about a plant-based diet, including dietitian's exclusive tips on how to eat smart, sharings by green KOLs, innovative vegan recipes, and more!