Who needs meat?

diet-tips-for-vegetarian-bodybuilders

Bodybuilding ?

How about  vegetarian bodybuilding diet plan?

  • Eating a diet rich in vegetables and fruits as part of an overall healthy diet may reduce risk for heart disease, including heart attack and stroke.
  • Eating a diet rich in some vegetables and fruits as part of an overall healthy diet may protect against certain types of cancers.
  • Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, obesity, and type 2 diabetes.

Quinoa Stuffed Zucchini

Quinoa Stuffed Zucchini

Ingredients

  • 1/2 cup quinoa, rinsed
  • 4 medium zucchini
  • 1 15-ounce can cannellini beans, rinsed
  • 1 cup grape or cherry tomatoes, quartered
  • 1/2 cup almonds, chopped (about 2 ounces)
  • 2 cloves garlic, chopped
  • 3/4 cup grated Parmesan (3 ounces)
  • 4 tablespoons olive oil

How to Prepare

  1. Heat oven to 400° F. In a large saucepan, combine the quinoa and 1 cup water and bring to a boil. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water is absorbed, 12 to 15 minutes.
  2. Meanwhile, cut the zucchini in half lengthwise and scoop out the seeds. Arrange in a large baking dish, cut-side up.
  3. Fluff the quinoa and fold in the beans, tomatoes, almonds, garlic, ½ cup of the Parmesan, and 3 tablespoons of the oil.
  4. Spoon the mixture into the zucchini. Top with the remaining tablespoon of oil and ¼ cup Parmesan. Cover with foil and bake until the zucchini is tender, 25 to 30 minutes. Remove the foil and bake until golden, 8 to 10 minutes.

Quick Tip:

Before you grate cheese, coat the grater with cooking spray. It will be easier to use and wash.

Toasted Quinoa With Chiles and Corn

Toasted Quinoa With Chiles and Corn

Ingredients

  • 1 cup uncooked quinoa
  • 1 teaspoon ground cumin
  • 1/2 teaspoon salt
  • 1 teaspoon unsweetened cocoa
  • 1 (14-ounce) can fat-free, reduced-sodium chicken broth
  • 1 cup canned no salt-added whole-kernel corn, drained
  • 1/3 cup jalapeño peppers, chopped
  • 1/4 cup thinly sliced scallions
  • 2 tablespoons lime juice

 

How to Prepare

  1.  Add the quinoa to a 2-quart saucepan with a tight-fitting lid, and place the pan over high heat. Swirl the quinoa in the pan to toast it evenly. When the grains are fragrant and crackle, remove from heat. Add cumin, salt, and cocoa, then slowly add the broth (be careful; it might boil over). Put the pan over high heat, then bring to a boil. Reduce heat to low, and cook, covered, for 15 minutes or until liquid is absorbed.
  2. Stir in the corn and jalapeño peppers; cover and cook for 2 more minutes. Stir in scallions and lime juice. Serve warm.